Chapter 8 Lecture Managing Your Weight. © 2013 Pearson Education, Inc. Learning Outcomes Explain...
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Transcript of Chapter 8 Lecture Managing Your Weight. © 2013 Pearson Education, Inc. Learning Outcomes Explain...
Chapter 8 Lecture
ManagingYour Weight
© 2013 Pearson Education, Inc.
Learning Outcomes
• Explain why obesity is both a worldwide trend and a serious concern in America.
• Discuss the effects of body weight on wellness.
• Identify several effective tools for successful weight management.
• List reasons why some diets work but most fail.
© 2013 Pearson Education, Inc.
Learning Outcomes continued
• Describe the major eating disorders.
• Choose a realistic target weight based on your metabolic rate, activity level, eating habits, and environment.
• Create a behavior change plan for long-term weight management.
© 2013 Pearson Education, Inc.
Weight Management Concepts
• Overweight– Having a BMI of 25 to 29; or, having body
weight above 10% of recommended levels
• Obese– Having a BMI of 30 or more; or, having body
weight above 20% of recommended levels
• Underweight– Having a BMI below 18.5; or, having body
weight lower than 10% of recommended levels
© 2013 Pearson Education, Inc.
Weight Management Concepts continued
• Energy Balance: – Amount of calories consumed relative to the
amount expended
• Negative Caloric Balance: – Calories consumed fall below calories
expended (weight loss)
• Positive Caloric Balance:– Calories consumed exceed calories expended
(weight gain)
© 2013 Pearson Education, Inc.
Weight Management Concepts continued
• Isocaloric Balance: – Calories consumed are about equal to those
used
• Weight Management: – Balancing calories consumed and calories
expended on a lifelong basis, through exercise and activity
© 2013 Pearson Education, Inc.
Why Is Obesity on the Rise?
• Worldwide trend: – "Globesity" is reaching epidemic rates, due to diets
high in processed fats, meats, sugars, and refined starches combined with more sedentary lifestyles.
• Energy imbalance is common in America due to:– Overconsumption– Too little exercise– Genes, age, and other biological factors– Lifestyle choices
© 2013 Pearson Education, Inc.
The Rise of Obesity
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Obesity Rates for Children on the Rise
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Changes in Obesity Rates Across America
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Changes in Portion Size
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Miscounting Calories
• What is the misconception about the number of calories reported on the labels of some popular diet foods?
• Why is more than one sample of a particular food tested to determine the correct calorie count?
• Why does the FDA allow such a wide range of labeling of calories on prepared foods?
© 2013 Pearson Education, Inc.
How Body Weight Affects Wellness
• High BMI and abdominal fat are associated with higher chronic disease risk.
• Body weight:– Can promote or diminish fitness– Can have social consequences– Can influence risks for chronic diseases– Affects life expectancy
• Metabolic syndrome: – Condition marked by high blood pressure, cholesterol,
and abdominal fat deposits, along with insulin resistance
– Increases chronic disease risks related to inflammation, an immune reaction
© 2013 Pearson Education, Inc.
Body Weight and the Risks for Chronic Disease
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Fitness and Mortality Rates
© 2013 Pearson Education, Inc.
Why Most Diets Don't Succeed
• Diets often lead to weight cycling (repeatedly losing and then gaining back weight).
• Rigid diets are restrictive, unpleasant, and discouraging.
• Flexible diets tend to be more effective and better at encouraging changes in long-term eating habits.
• Yo-yo dieting refers to following a series of diets and gaining back the weight lost on each.
• Many diet products and plans are ineffective.
© 2013 Pearson Education, Inc.
Weight Cycling Example: Kirstie Alley
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Food Diary Diet Writing
• How does keeping a good diary improve your chances of doubling your weight loss?
• What else did the dieters do to lose weight?
© 2013 Pearson Education, Inc.
What Are Eating Disorders?
• Disordered eating is abnormal consumption of food that diminishes wellness but usually doesn't last a long time.
• Eating disorders are disturbed patterns of eating that result in serious medical problems and are long lasting.
• Body dysmorphic disorder is a syndrome in which a person becomes obsessed with a physical defect.
© 2013 Pearson Education, Inc.
Eating Disorders continued
• Three Common Eating Disorders– Anorexia nervosa– Bulimia nervosa– Binge eating disorder
• Eating disorders have distinctive symptoms and identifiable features.
• Eating disorders can be effectively treated through medical and psychological therapies.
© 2013 Pearson Education, Inc.
Thinking Patterns Associated with Healthy and Disordered Eating
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Anorexia Nervosa: Severe Weight Loss
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Extreme Healthy Eating
• What is orthorexia? What kinds of food does a person with orthorexia eat?
• Why can eating "too much healthy" food be a bad thing?
• What are the five warning signs of orthorexia?
© 2013 Pearson Education, Inc.
Concepts Required to Achieve Your Weight Goals
• Recognize the role of metabolic rate—metabolism slows with age over time, so food intake must also diminish.– Basal metabolic rate (BMR)– Resting metabolic rate (RMR)
• Recognize your body's set point—a preprogrammed weight that your body tends to return to naturally when you gain or lose small amounts of weight.
© 2013 Pearson Education, Inc.
Balance Your Energy Equation
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How Can I Create a Behavior Change Plan for Weight Management?
• Assess Your Current Weight and Choose a Realistic Goal
• Contemplate Weight Management
• Prepare for Better Weight Management– Think about your beliefs and attitudes– Consider your goals– Identify your barriers to change– Visualize new behaviors
© 2013 Pearson Education, Inc.
How to Determine Your Own BMI
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Take Action
• Commit to Your Goals– Thinking and talking about your commitment
with friends is helpful; so is writing it down and showing it to someone.
• Set up a System of Support