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1.  Overweight is defined as 1-19% above one’s ideal weight
 Obese is defined as above 19% one’s ideal weight
 Also can be defined in terms of total body fat content

2. Many health risks associated
 Diabetes

 Heart disease
 Dyslipidemia (high blood cholesterol)
 Sleep apnea and breathing problems
 Cancer
 Depression
 Hypertension (high blood pressure)

3. Body Image
 for You
Determining the Right Weight
• Reference Table 10.1 for Healthy Weight
Ranges
•Based on
 Body structure
 Height
 Distribution of weight
 Ratio of lean tissue to body fat

4. Assessing Fat Levels

Weight-for-Height
Charts

5. Body Image
Weight tables give acceptable ranges

 Low end of range for low ratio of lean mass to fat mass
 High end of range for more muscular body
“Ideal” body composition
 Men’s range is 11-15%
 Women’s range is 18-22%
 Lean body mass consists of muscle, bone, body water,
cellular elements and organs
 Body fats are essential or stored fats
 Essential fats for physiological functions
 3-15% of total body weight
 Storage fat is remainder of body fat

6. Assessing Fat Levels
Body Mass Index 
 Index of the relationship between height and weight
 BMI of 19-25 indicates healthy weight
 Does have limitations
 Very muscular people may fall into overweight category
 “Underweight” people may be in healthy weight category yet too
thin
 Waist-to-Hip Ratio
 A measure of regional fat distribution
 Excess fat in abdominals is health risk
 High blood pressure
 Diabetes
 Heart disease
 Certain cancers

7. Assessing Fat Levels

 Waist-to-Hip Ratio (continued)
 Men and postmenopausal women store fat in upper region:
abdominals, arms and chest
 Premenopausal women store fat in lower region: hips,
buttocks and thighs
 A waistline greater than 40 inches for men and 35 inches for
women may indicate health risk
Measures of Body Fat
 Hydrostatic Weighing Technique
 Pinch and Skinfold Measure
 Girth and Circumference Measure
 Soft-Tissue Roentgenogram
 Bioelectrical Impedance Analysis
 Total Body Electrical Conductivity

8. Risk Factors for Obesity
Key Environmental Factors

 Increased energy intake:

Most common nutritional disorder in the U.S.
 Bombarded with advertising
 Changes in working families
 Bottle feeding
 Decreased energy expenditure:
 Increased sedentary nature of many jobs
 TV and video games, automated equipment
Heredity
 Body type and genes
 Genes may set metabolic rates
 Obesity genes
 Ob gene, leptin, GLP-1
Hunger, Appetite, and Satiety
 Hunger is physiological response to nutritional need
 Appetite is psychological response tied to emotional reaction, not nutritional need

9. Risk Factors for Obesity

Developmental Factors
 Hyperplasia
 Excessive number of fat
cells
 Hypertrophy
 Increased size of cells

10. Managing Your Weight
What is a Calorie?



The calorie, or gram calorie, is the quantity of heat required to raise the
temperature of 1 gram of pure water 1°C.
Unit of measure of the amount of energy obtained from food
 One pound of fat = 3,500 calories
Exercise
 Resting Metabolic Rate-90% of calories burned
 Exercising Metabolic Rate-other 10%
Changing Your Eating Habits
 What triggers eating?
 Changing Your Triggers, see Skills for Behavior Change, p. 271
Selecting a Nutritional Plan
 Set realistic, attainable goals
 Seek help from reputable sources
 Successful plans allow good food choices without sacrificing everything

11. Managing Your Weight
Changing Your Eating Habits
 What triggers eating? 
 Changing Your Triggers, see Skills for Behavior Change, p. 271
Selecting a Nutritional Plan
 Set realistic, attainable goals
 Seek help from reputable sources
 Successful plans allow good food choices without sacrificing
everything
Trying to Gain Weight
 Control exercise
 Eat more calories
 Supplement your diet
 Relax

12. Fad Diets

 Fixed Menu
 Exchange-Type
 Prepackaged-meal
 Formula
 Questionable
 Flexible

13. ATKINS DIET

 Substitute meat, eggs and
cheese for carbohydrates
 Tough to keep diet so stringent
 Some studies show an all meat
diet can increase your LDL
levels and raise your
cholesterol
 American Heart Association
issued as statement… “To be
safe, people on an Atkins-style
diet should have their blood
lipids monitored regularly

14. CABBAGE SOUP DIET
 Cabbage soup has fat burning qualities.
 Claims you can loose 10 lbs in a week

 HOW? As much water as you want!
Day 1: Cabbage soup plus as much fruit as you would like.
Day 2: Cabbage soup plus vegetables including 2 jacket
potato with a little butter.
Day 3: Cabbage soup plus fruit and veggies excluding
potatoes and bananas
Day 4: Cabbage soup plus up to eight bananas and as much
skimmed milk as you like
Day 5: Cabbage soup plus up to 20 ounces of beef and up to
6 tomatoes
Day 6: Cabbage soup plus as much beef and vegetables
(excluding potatoes) as you like.
Day 7: Cabbage soup plus brown rice, vegetables and
unsweetened fruit juice.
 Short Term weight loss. (Weight loss from water, muscle
tissue not fat reserves.)
 Starvation diet…

15. Eating Disorders

Anorexia Nervosa
 Self-starvation
 Intense fear of fat
Bulimia Nervosa
 Binge and then take inappropriate measures to lose calories
 3% of adolescent and young females
Bulimia Nervosa (continued)
 Males 1 for every 10 females
 Often at normal weight
Binge Eating Disorder
 Often clinically obese
 Eat excessive amounts without purging

16. Eating Disorders

Treatments for Eating Disorders
 Goal is to stabilize the patient’s life
 Long-term therapy
 Multidimensional approach
 Psychological, social, environmental, and
physiological factors