Chapter 13 - Tulane University€¦ · The Wellness Councils of America Chapter 13 Weight Loss: A...
Transcript of Chapter 13 - Tulane University€¦ · The Wellness Councils of America Chapter 13 Weight Loss: A...
©2006 Wellness Council of America
Brought to you by
The Wellness Councils of America
Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect
©2006 Wellness Council of America 2
I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet.
Erma Bombeck (1927–1996)
©2006 Wellness Council of America 3
©2006 Wellness Council of America 4
Our Culture Of Consumption
Excessive weight is a problem of
the Westernized world.
Lifestyle trials designed to lower
health risks all produced weight
loss.
We live in a world that encourages
over consumption and discourages
physical activity.
©2006 Wellness Council of America 5
Kelly Brownell of Yale Center for
Eating and Weight Disorders labels
our unhealthy culture a
“toxic environment”
©2006 Wellness Council of America 6
Our Culture Of Consumption
On a percentage basis, dietary fat
consumption has decreased from
45-32% since 1970.
But, on a calorie basis, we eat
MORE fat.
Cheese consumption increased
from 11 to 28 lbs/person/year.
©2006 Wellness Council of America 7
Our Culture Of Consumption
27% of meals are eaten outside
the home.
Food portion sizes have increased.
Soda consumption increased from
34.7 to 44.4 gallons/person/year
since 1987.
Aggressive marketing
Vending machines
Channel one
©2006 Wellness Council of America 8
0
10
20
30
40
50
60
70
1970-74 1975-79 1980-84 1985-89 1990-94 1995-1999
The Number of Larger-Size Portions
Introduced by Fast Food Chains and
Restaurants
©2006 Wellness Council of America 9
Can genetics explain the increase
in body weight?
©2006 Wellness Council of America 10
The increase in obesity in the United
States has occurred in just two or three
decades, with very little change in the
genetic makeup of the U.S. population.
Such a dramatic increase cannot be
due to genetics because the genetic
pool of the entire population cannot
change in 20 years.
©2006 Wellness Council of America 11
On a Diet, Off a Diet
All diets have two things in
common:
– A reduction in the number of calories
that are eaten and
– A lot of media hype
When you go off the diet, the
weight returns.
©2006 Wellness Council of America 12
-35
-30
-25
-20
-15
-10
-5
0
5
Begin End of program 1 year 2 years 3 years 4 years
The solid line shows the typical results of
weight-loss program participants in pounds.
The dotted line would be ideal—lose weight
and keep it off for years.
©2006 Wellness Council of America 13
On a Diet, Off a Diet
When it all boils down, weight loss
is nothing more than balancing
energy from food with energy
expended by the body.
Weight Change =
calories in – calories out
©2006 Wellness Council of America 14
-30
-25
-20
-15
-10
-5
0
5
Diet Only Exercise Only Both
Body Fat Lean Tissue Total Weight
Effects of Diet, Exercise,
and Exercise/Diet Combined
©2006 Wellness Council of America 15
Weight Loss Masters
A group of people who lost an
average of 66 pounds and kept it off
for at least 5 years.
©2006 Wellness Council of America 16
Tips For Long-Term Success:
Eat fewer calories.
– This can be accomplished by reducing the amount
of food you eat and eating foods that are more likely
to promote good health. Most of the masters
switched to low-fat foods and ate less sugar and
sweets and more fruits and vegetables.
Exercise every day.
– Most exercised for an hour a day. If you really want
to keep the weight off, you will have to make
exercise part of your everyday life.
Weigh yourself every week.
– Set a weight limit and don’t exceed that limit.
©2006 Wellness Council of America 17
Tips For Long-Term Success: Cultivate social support.
– Friends, family, and even pets can provide emotional support and encouragement to start and stick with an active, healthy lifestyle.
Commit to doing it. – Make a decision to change your lifestyle. If you have
a good reason to change (a trigger), use it to focus your efforts and solidify your determination.
Find your approach. – Everybody has a slightly different approach. Even
though there were some common characteristics among many of the weight-control masters, others did it their own way. One size does not fit all when it comes to successful weight loss.
©2006 Wellness Council of America 18
How much should you weigh?
©2006 Wellness Council of America 19
Height 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 >290
4'5" 30 33 35 38 40 43 45 48 50 53 55 58 60 63 65 68 70 73
4'6" 29 31 34 36 39 41 43 46 48 51 53 55 58 60 63 65 68 70
4'7" 28 30 33 35 37 40 42 44 46 49 51 53 56 58 60 63 65 67
4'8" 27 29 31 34 36 38 40 43 45 47 49 52 54 56 58 61 63 65
4'9" 26 28 30 32 35 37 39 41 43 45 48 50 52 54 56 58 61 63
4'10" 25 27 29 31 33 36 38 40 42 44 46 48 50 52 54 56 59 61
4'11" 24 26 28 30 32 34 36 38 40 42 44 46 48 50 53 55 57 59
5'0" 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 53 55 57
5'1" 23 25 26 28 30 32 34 36 38 40 42 43 45 47 49 51 53 55
5'2" 22 24 26 27 29 31 33 35 37 38 40 42 44 46 48 49 51 53
5'3" 21 23 25 27 28 30 32 34 35 37 39 41 43 44 46 48 50 51
5'4" 21 22 24 26 27 29 31 33 34 36 38 39 41 43 45 46 48 50
5'5" 20 22 23 25 27 28 30 32 33 35 37 38 40 42 43 45 47 48
5'6" 19 21 23 24 26 27 29 31 32 34 36 37 39 40 42 44 45 47
5'7" 19 20 22 23 25 27 28 30 31 33 34 36 38 39 41 42 44 45
5'8" 18 20 21 23 24 26 27 29 30 32 33 35 36 38 40 41 43 44
5'9" 18 19 21 22 24 25 27 28 30 31 32 34 35 37 38 40 41 43
5'10" 17 19 20 22 23 24 26 27 29 30 32 33 34 36 37 39 40 42
5'11" 17 18 20 21 22 24 25 26 28 29 31 32 33 35 36 38 39 40
6'0" 16 18 19 20 22 23 24 26 27 28 30 31 33 34 35 37 38 39
6'1" 16 17 18 20 21 22 24 25 26 28 29 30 32 33 34 36 37 38
6'2" 15 17 18 19 21 22 23 24 26 27 28 30 31 32 33 35 36 37
6'3" 15 16 17 19 20 21 22 24 25 26 27 29 30 31 32 34 35 36
6'4" 15 16 17 18 19 21 22 23 24 26 27 28 29 30 32 33 34 35
6'5" 14 15 17 18 19 20 21 23 24 25 26 27 28 30 31 32 33 34
6'6" 14 15 16 17 18 20 21 22 23 24 25 27 28 29 30 31 32 34
6'7" 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 32 33
6'8" 13 14 15 16 18 19 20 21 22 23 24 25 26 27 29 30 31 32
6'9" 13 14 15 16 17 18 19 20 21 23 24 25 26 27 28 29 30 31
6'10" 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
©2006 Wellness Council of America 20
Body Mass Index (BMI)
What is your body mass index? ________
Body Mass Index Categories
<19 Underweight
19–24 Ideal weight, low-risk
25–29 Overweight, moderate-risk
≥ 30 Obese, high-risk
©2006 Wellness Council of America 21
The Life Long
Weight Loss Solution
Eat fewer calories-eat on the defensive
Exercise every day
Weigh yourself often
Cultivate social support
Commit to doing it, get a trigger
Slow and steady wins the race
Healthy emotional state before healthy body weight
Don’t buy bigger clothes
©2006 Wellness Council of America 22
Weight Loss Benefits
of Exercise
Maintain lean body mass, maintain
and increase metabolism.
Lose body fat.
Lose total weight.
Reduce other health risks.
©2006 Wellness Council of America 23
More Weight Loss Tips
Reduce total calories from food
by 500–1,000 calories to lose 1–2
pounds per week.
Reduce dietary fat intake to less
than 30% of your total energy
intake.
©2006 Wellness Council of America 24
Eat on the Defensive Do nothing else while eating; just enjoy your
food. If you habitually watch TV while you eat, you might be tempted to eat each time you turn on the TV.
Stop eating when you are full. When you eat out, you don’t have to try to get your money’s worth just because you are eating out. Take some home in a doggy bag.
Don’t eat everything on your plate (even though your mother told you to). The last thing most of us need is to load a plate with food and eat everything on it.
©2006 Wellness Council of America 25
Eat on the Defensive When eating out, chose smaller portions or
share your meal with someone. A couple of appetizers are just about as much food as an entrée.
Don’t bring problem foods home. Out of sight, out of mind.
You don’t have to have dessert at every meal. If you do need a dessert, have a small serving or some fruit.
When you are done eating dinner, remove the serving dishes from the table so you aren’t tempted to keep eating.
©2006 Wellness Council of America 26
Set a Weight Loss Goal
Use the BMI table or actual
measures of your body fat to set
a reasonable, attainable goal.
Something you can attain in just
a few months.
Plan on no more than 2-3 pounds
per week.
©2006 Wellness Council of America 27
Points to Remember Weight loss and healthy weight maintenance
are side effects of a healthy lifestyle. Adopt a healthy lifestyle and you will be more likely to have a healthy weight.
American culture and aggressive food marketing make attaining a healthy weight hard to do. You must control the size of your food portions and the amount of food you eat. Don’t leave this job to the food industry.
Good nutrition and physical activity behaviors are the keys to healthy weight. Stop the healthy behaviors and your weight will return to prior levels.
©2006 Wellness Council of America 28
More Points to Remember
Learn wisdom from the wise; live like the weight control masters.
Low-carbohydrate diets, as well as other kinds of diets, can help you reduce the number of calories you eat, but don’t go on a diet just to later go off a diet. Change your lifestyle.
Recognize the triggers that make you want to eat and plan ways to deal with those triggers.