John Byl

Weight Control

4chapter

Learning Objectives

• Understand that obesity creeps up on people slowly.

• Be able to calculate and interpret your body mass index.

• Maintain a healthy weight.• Learn to set a realistic fat-loss goal through

making permanent lifestyle changes.

Introduction

Reduced life expectancy– People in poorer countries have insufficient

food.– North Americans consume too much food.

Obesity costs are at $75 billion in the United States.

Quick Facts About Canadian Obesity

• Obesity affects 50% of men and 30% of women.

• Obesity prevalence doubled between 1965 and 1999.

• Women aged 20 to 34 decreased obesity levels by 9%.

Quick Facts About Obesity in the United States

• An estimated 16% of children aged 6 to 19 are overweight.

• More than 65% of adults are overweight or obese.

• An estimated 300,000 deaths a year are attributable to obesity.– Heart disease– Diabetes– Various forms of cancer

Historical Increases in Obesity in USA

• http://www.cdc.gov/obesity/data/trends.html• Questions:

– Why might some states be leading in obesity?– Why might some states maintain better health?

1999

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2009

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Increases in College Obesity

• Provencher et al study:– Males transitioning from high school to post-

secondary• Distressed males lost weight• Well adjusted males gained weight

Increases in College Obesity (con’t)

• Pullman et all (2009) study of college males transition from high school to post-secondary– Going up

• Weight gain of 3kg• Increased BMI• Increased body fat• Increased binge drinking• Increased computer and studying time

Increases in College Obesity (con’t)

• Pullman con’t– What stayed the same?

• Energy and nutrient intake• Strength training• Flexibility training

– What went down?• Aerobic physical activity (20 minutes of sweating)• Television time• Nightly sleep

– Explanation of increased obesity?

Increases in College Obesity (con’t)

• Pullman con’t– Decreased physical activity– Increased sedentary activities

Creeping Obesity

A gradual increase in weight due to decreasing metabolism and lifestyle changes.

Measuring Fat Levels

• Looking at yourself can be misleading.• Hydrostatic weighing• Skinfold measurements• Electrical impedance devices

Calculating Your Body Mass Index

Measurements of BMI– Imperial: Weight in pounds ÷ height in inches

squared × 703– Metric: Weight in kilograms ÷ height in

meters squared

Basal Metabolic Rate StandardsBMI score Ranking

18.5 or less Underweight

18.5 to 24.9 Normal

25 to 29.9 Overweight

30 or above Obese

Information obtained from Department of Health and Human Services: Center for Disease Control and Prevention, 2006.

Waist-to-Hip Ratios

• A WHR over 0.8 for women and over 1.0 for men signals an increased risk of developing weight-related health problems.

• Having a belly bigger than the hips increases risk.

1. State the Goal

Realistic balance of reducing calorie consumption and increasing activity expenditure:

– Healthy sustainability: Maintaining permanent and positive lifestyle changes.

(continued)

1. State the Goal (continued)

– Food is God’s gift.• Everything God created is good (1 Timothy 4:4-

5).• Diet approaches

– Atkins– Ornish– Hunter-gatherer

» Replace monounsaturated trans-fat.» Consume more omega-3 fat.» Eat lots of fruit, vegetables, nuts, and whole grains—avoid

high glycemic loading.

– Cut fat efficiently.

2. Assess Your Present Lifestyle

• Reevaluate your lifestyle– Increased BMI and sleep deprivation: Sleep too little

or too much, and you gain weight.– Walking improves all-around health.

(continued)

2. Assess Your Present Lifestyle (continued)

• Fitting in fitness in fun ways– Frequent flights– Knead some dough– Walk through writer’s block– Be the fan of the game– Walk and roll– Think on your feet– Walk-the-talk phone calls– Stretch your computer time– Add time during ad time– Start a walking bus– Parking lot walks

3. Design a Specific Plan

• Write out the specific components of your plan in a positive way and make them work.

• Revisit your plan from time to time to see when you’re having difficulties.

• Revise your plan and you’ll succeed.

4. Predict Obstacles

• Predict obstacles and accept personal responsibility for actions.– College/University students (Greaney et al (2009))?

• Lack of discipline• Social situations• Ready access to unhealthy food

• For example, what to do– When traveling– When eating out– When stressed

5. Plan Intervention Strategies

• Do what you love for physical activity.• Have concrete goals.• Think beyond yourself.• Take rest and stretching breaks from your

computers (http://keats.admin.virginia.edu/ergo/stretch.html).

6. Assess Compliance With the Plan

• Weigh scale– Pluses– Minuses

• Choose wellness– “Having the desire to do what is good, but I cannot

carry it out” (Romans 7:18).

• Do not try to look like the impossible– www.youtube.com/watch?v=hibyAJOSW8U– www.youtube.com/watch?v=DS6vyTTTfgc&NR=1

7. Assess Progress of Your Overall Goal

• Set realistic dates to assess progress.• Celebrate successes.• Revise goals if necessary.

Next Steps

Improve the quality of your life by having a healthy body composition.

Advice

• Good advice for each other?– www.youtube.com/watch?

v=8EIOoynLmw8&feature=relmfu

Assignments

• Calculate your BMI.• Fat goal?