PRACTICALS

GE (H)- II SEMESTER

OBESITY MANAGEMENT

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DR. INDERPREET KAUR NANDA

(DEPARTMENT OF PHYSICAL EDUCATION)

SYLLABUS FOR PRACTICALS

1. Use BMI to identify the actual body weight status & Desirable body weight

of at least ten students.

2. Calculate BMR and Waist Hip Ratio of at least ten students.

3. Measurement of Body Composition for calculating Body Fat & Lean Body

mass.

Dr. Inderpreet Kaur Nanda

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PRACTICAL NO. 1

BODY MASS INDEX

(BMI)

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INTRODUCTION

• Body Mass Index is the latest tool to assess the amount of body fatness in a

person. It is a calculation using a person’s height and weight Health

professionals use BMI to determine if one is underweight ,a healthy weight

,overweight or obese.

• BMI can provide an indication of weight categories that could lead to future

health problems.

• BMI levels are interpreted differently for adults and children so different BMI

calculators are used.

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The body mass index (BMI), is a value derived from

the mass (weight) and height of an individual.

The BMI is defined as the body mass divided by the square of

the body height, and is universally expressed in units of kg/m2,

resulting from weight in and height in

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How does BMI Affect Health?

• The body mass index is an indicator of your health. If your BMI is low and you areunderweight, or if you have high BMI and you are either overweight or obese, these indicatethat you are a high risk of bigger health complications. For instance, if the BMI checkertells you that you have a BMI lower than 18.5, and you are underweight, it may mean thatyou are following a poor diet or you have adverse reactions to some medications.

• If you have a BMI that is higher than the normal BMI range, that is, if you are overweightor obese, there is a very high chance that you may develop serious health conditions, if youhaven’t already. If you have excess weight, then it means that your body has to work harderin order to function properly. Often, this puts too much pressure on the organs, which leadsto the development of these health conditions, For example, those who are obese are morelikely to suffer from chronic heart diseases, high blood pressure, diabetes, respiratoryproblems, osteoarthritis, stroke, some cancers, and other health complications. Thesediseases can often lead to premature death.

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• Low BMI can prove to be an indicator of anorexia, which is an eating

disorder where people are unnaturally obsessed with their weight and the

food they consume. This can cause high levels of stress, anxiety and even

depression.

• If you have a body mass index that is lower or higher than the ideal BMI,

then it is highly recommended that you get in touch with a doctor who can

accurately analyse your condition and provide professional advice. This will

help you attain a normal BMI range.

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Ways to Reduce BMI

1. Follow a healthy diet

Eating healthy and on time is extremely important if you wish to maintain a healthy weight. Make sure that your bodyreceives all the nutrition it requires and cut down on junk food. Consuming a lot of junk food is one of the easiestways to gain weight and increase your BMI. Instead, eat healthy food like fruits and vegetables, as well as foods rich infiber. These foods make you feel full for a longer time while also being extremely nutritious. To ensure healthy eating,it is necessary to maintain a healthy balanced diet plan.

2. Don’t skip breakfast and eat on time

Make sure that you do not skip breakfast. You will only feel hungry throughout the day and end up snacking a lot,mostly on unhealthy food. Eating on time throughout the day is important if you want to have a healthy body massindex because it becomes easier to burn calories faster. Besides, you don’t feel tempted to binge on unhealthy foods inbetween meals.

3. Exercise regularly

Another key element in your journey of losing weight and reducing your BMI is regular exercise. Spend at least 30minutes every day moving around, whether you are walking, jogging, running or working out. In addition to helpingyou burn the calories that you need to, regular exercise also ensures you feel good, keeps you fit and active.

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4. Make sure to drink plenty of water

The importance of drinking water cannot be stressed enough. Your body needs to stay hydrated atall times. Besides, many times, people confuse hunger with thirst. So, instead of drinking water, theyend up eating and consuming lots of calories when a glass of water is what your body really needs.

5. Cut down your alcohol consumption

If you don’t want a beer belly, you need to cut down your alcohol consumption. Alcohol of anykind, not just beer, contains lots of calories. So, while trying to attain an ideal BMI, alcohol is notyour best friend. In fact, a glass of wine contains as many calories as a chocolate piece. While you tryto reduce the number that the BMI calculator shows you, don’t forget that seeking help and advicefrom doctors, physicians and/or dieticians is very important. They will be able to give you a betterunderstanding of your condition and help you get where you want to be.

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CALCULATION OF BMI

OF

ATLEAST 10 STUDENTS

EXAMPLE: Rita’s weight is 57 kg and height is 160 cm. Her BMI will be

BMI= WT/ (HT)2

BMI= 57/ (160)2 = 22.26

Locate 22.26 in chart

Therefore it is found that she is in Normal zone.

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OBSERVATION TABLE (PLAIN SIDE OF PRACTICAL FILE)

S.NO NAME OF

STUDENT

WEIGHT HEIGHT BMI HEALTH RISK

1 RITA 57 KG 160 22.26 NORMAL

2

3

4

5

6

7

8

9

10

First one is done for you, measure and calculate for 9 more students and complete the chart.14

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PRACTICAL NO. 2

BASAL METABOLIC RATE (BMR)

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WHAT IS BMR ?

Basal metabolic rate (BMR) is defined as the rate at which your body uses energy

in order to keep vital functions such as breathing, blood circulation etc. The rate at

which your body uses energy to breath and stay warm is an example of your basal

metabolic rate. BMR can be calculated by using mathematical formula.

BMR Is Directly Proportional To Body Weight

Heavier the body weight – Higher the BMR

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BASAL METABOLIC RATE V/S RESTING METABOLIC RATE

Basal metabolic rate (BMR) is often used interchangeably with

resting metabolic rate (RMR).

BMR is a minimum number of calories required for basic

functions at rest

RMR — also called resting energy expenditure (REE) — is the number of calories that

your body burns while it’s at rest. It is the energy expended when a person is sedentary

but the basic bodily functions are still going on’. It represents approximately 90% of

the total energy expenditure in sedentary individuals

Although BMR and RMR slightly differ from each other,

your RMR should be an accurate estimate of your BMR17

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BMR CHART

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S.NO MEN WOMEN

WEIGHT (in Kg) BMR (kcal/day) WEIGHT (in Kg) BMR (kcal/day)

1 70 1680 50 1250

2 75 1730 55 1290

3 80 1790 60 1330

4 85 1850 65 1370

5 90 1910 70 1410

6 95 1960 75 1450

7 100 2020 80 1500

HOW TO CALCULATE BMR ?

MEN BMR= 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

WOMEN BMR= 447.593=(9.247xweight in kg) + 3. 098 x height in cm)- (4.330 x age in years)

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OBSERVATION TABLE (PLAIN SIDE OF PRACTICAL FILE)

S.NO NAME OF

STUDENT

WEIGHT (KG) HEIGHT (CM) AGE (Years) BMR

1

2

3

4

5

6

7

8

9

10

Measure and calculate for 10 students BMR ( 5 men & 5 women) and complete the chart.20

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HOW TO CHANGE YOUR BMR FOR HEALTHY

WEIGHT?

Metabolism is a term that describes all the chemical reactions in your body. Thesechemical reactions keep your body alive and functioning. However, theword metabolism is often used interchangeably with metabolic rate, or thenumber of calories you burn. The higher it is, the more calories you burn and theeasier it is to lose weight and keep it off. Having a high metabolism can also giveyou energy and make you feel better.

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Here are 10 easy ways to increase your metabolism:-

1. Eat Plenty of Protein at Every Meal-Eating food can increase your metabolism for a fewhours. Eating more protein can boost your metabolism so that you burn more calories. It canalso help you eat less.

2. Drink More Cold Water-Water can help you lose weight and keep it off. It increases yourmetabolism and helps fill you up before meals.

3. Do a High-Intensity Workout- Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things- Lifting weights is important for building and retaining muscle. Higheramounts of muscle will result in a higher metabolism.

5. Stand up More- Sitting for a long time burns few calories and is bad for your health. Try tostand up regularly or invest in a standing desk.

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6. Drink Green Tea - Drinking green tea or oolong tea may increase your metabolism. Theseteas may also help you lose weight and keep it off.

7. Eat Spicy Foods- Eating spicy food could be beneficial for boosting your metabolism andhelp you maintain a healthy weight.

8. Get a Good Night's Sleep- Lack of sleep can decrease the number of calories you burn,change the way you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee- Drinking coffee can significantly increase your metabolism and help you loseweight.

10. Replace Cooking Fats With Coconut Oil- Replacing other cooking fats with coconut oilmay help boost your metabolism slightly.

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PRACTICAL 2

WAIST-TO-HIP RATIO

(WHR)

DESCRIPTION

• Waist-to-hip ratio (WHR) is one of several measurements your doctor can use to

see if you’re overweight, and if that excess weight is putting your health at risk.

• WHR measures the ratio of your waist circumference to your hip circumference. It

determines how much fat is stored on your waist, hips, and buttocks.

• People who carry more weight around their midsection (an apple-shaped body) are

at higher risk for heart disease, type 2 diabetes, and premature death than those who

carry more of their weight in their hips and thighs (a pear-shaped body). Even if

your BMI is within a normal range, your risk for disease may be increased.

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WAIST-TO-HIP RATIO CHART

Health risk Women Men

Low 0.80 or lower 0.95 or lower

Moderate 0.81–0.85 0.96–1.0

High 0.86 or higher 1.0 or higher

According to the World Health Organization (WHO), a healthy WHR is:

•0.9 or less in men

•0.85 or less for women

In both men and women, a WHR of 1.0 or higher increases the risk for heart

disease and other conditions that are linked to being overweight. 26

Dr. Inderpreet Kaur Nanda

WAYS TO CALCULATE YOUR WAIST-TO-HIP RATIO

• Stand up straight and breathe out.

• Use a tape measure to check the distance

around the smallest part of your waist,

just above your belly button. This is your

waist circumference.

• Then measure the distance around the

largest part of your hips — the widest

part of your buttocks. This is your hip

circumference.27

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Calculate your WHR by dividing your waist circumference by your hip

circumference.

WHR= WAIST CIRCUMFRENCE (cms)

HIP CIRCUMFRENCE (cms)

EG: Rita’s waist circumference is 28 inches (71.12 cm) and hip circumference

is 36 inches(91.44 cm) . Her WHR will be 71.12 / 91.44 = 0.7 . Locate 0.7 in

chart and Therefore it is found that she is in low health risk zone.

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OBSERVATION TABLE (PLAIN SIDE OF PRACTICAL FILE)

S.NO NAME OF

STUDENT

Waist Circumference

(cm)

Hip Circumference

(cm)

WHR HEALTH RISK

1 RITA 71.12 91.44 0.7 LOW HEALTH RISK

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3

4

5

6

7

8

9

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First one is done for you, measure and calculate for 9 more students and complete the chart.29

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ADVANTAGES OF USING THIS METHOD

• WHR is an easy way to see how much body fat you have.

• Fairly inexpensive way in comparison to others.

• It can also help predict your risk for heart disease and diabetes.

• A few studies suggest that WHR is even more accurate than BMI for predicting the risks of cardiovascular disease and premature deaths.

• WHR may be a better method of checking obesity in older adults whose body composition has changed.

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DISADVANTAGES OF USING THIS METHOD

• It’s easy to make mistakes while checking WHR, because you need to take two separatemeasurements.

• High chance of human error are their.

• WHR is also not recommended for use in children.

• cannot be used to assess pregnant women because the waist circumference expands as thebaby develops.

• This measurement is not accurate if you have recently had a meal because the food andliquid in your stomach will cause your waist to expand and artificially increase itscircumference.

• WHR can also be harder to interpret correct circumference if have put on extra musclearound your hips from working out.

• It does not take other factors into consideration hence, making it less reliable.31

Dr. Inderpreet Kaur Nanda

PRACTICAL NO. 4

Skinfold Measurement

ABDOMEN

TRICEPS

THIGH

SUPRA-ILLIAC

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SKINFOLD MEASUREMENT

The Skinfold calliper is a device which measures the thickness of a fold of your skin

with its underlying layer of fat. By doing this at the key locations can be a quite

accurate representative of the total amount of fat that is on your body. Taking skinfold

measurements is a common method for determining body fat composition. Accurate

measurement technique is important.

Its purpose is to estimate body fat level by the measurement of skinfold thickness.

Equipments required are skinfold callipers, tape measure, marker pen, recording sheets.

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STANDARD SKINFOLD SITES

TRICEPSBICEPS IILIAC CREST

SUPRASPINE

CALFTHIGH SUBSCAPULAR ABDOMINAL 34

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TEST

• If you're right handed, pull out the fold of skin with the underlying layer of fat with your left hand (pinchthe skin, but not the muscle).

• hold it with the fingers of the left hand.

• hold with the callipers in your right hand,

• The callipers are then applied 1 cm below and at right angles to the pinch Release the trigger of the callipersso the entire force of the jaws is on the Skinfold.

• Do not release the fingers of the left hand while taking the readings.

• It is important to keep holding firmly the fold of skin with the fingers so that the callipers are measuring justthe thickness of the fold of skin.

• You will notice that when you place the callipers on the Skinfold that the callipers will "creep" a little, after afew seconds the “creep” will slow down and this is the time that the measurement should be taken.

• You must note the reading on the scale before releasing any pressure off the callipers.

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SKINFOLD CHART

A table of general guidelines (based on personal experience) for using total sum

(in millimeters) of the seven main skinfold sites

(tricep, bicep, subscapular, supraspine, abdominal, thigh, calf). There are also

examples of some actual athlete results.

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excellent good average below average poor

Normal Male 60-80 81-90 91-110 111-150 150+

Female 70-90 91-100 101-120 121-150 150+

Athletic Male 40-60 61-80 81-100 101-130 130+

Female 50-70 71-85 86-110 111-130 130+

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ADVANTAGES OF SKINFOLD

1. Skinfold measurements are widely utilized to assess body composition.

2. It is a lot simpler than many of the other body composition techniques.

3. The daily tests costs are minimal.

4. suitable for all populations, though it is sometimes difficult to get reliable measurements with obese people.

5. The right side measurement is standard, though in some situations you may needto test someone on the left side. If so, you must record this and endeavor toalways test on the same side for that person. Reasons for testing on the left sidemay include injuries, amputation, deformities, or other medical conditions.

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DISADVANTAGES OF SKINFOLD

1. skinfold measurement is not a valid predictor of percent body fat, however they can be used as a monitoring device to indicate changes in body composition over time.

2. It is important to maintain correct calibration of the callipers.

3. the reliability of skinfold measurements is not constant, can vary from tester to tester depending on their skill and experience.

4. it involves stripping down in front of the tester, therefore some subjects may feel uncomfortable. Efforts should be made to make them feel comfortable and for legal reasons, it is wise to have another person present, and to have females testers for female subjects.

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THANK YOU

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