Medical weight management center - California Medical Weight Management
Weight management lecture
Transcript of Weight management lecture
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Weight Management
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Overview
• Height and weight
• Obesity
• Fat
• Metabolism
• Weight loss / gain
• Spot reduction
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Our country has a problem
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Overweight
• Body weight that exceeds the norm based on height and frame size
• Standard weights were established in 1959! By who?
• New standards in 1983 (not accepted . . . weights were too liberal)
• What is wrong with these charts?
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BMI CHART
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Obesity
• Condition of having an excess amount of body fat
• Men > ___% Women > ___%
• 1960 ~ ___% obese
• 2000 ~ ___% obese
• ~ 65% of U.S. either overweight or obese
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Obesity and health
• ~ _________ deaths per year attributed to obesity
• Hypertension _____ as common in the obese
• Over _____ of the individuals
with diabetes are overweight
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Contributors to obesity
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Endocrine influence
• “I am heavy because I have a slow metabolism”
• Is an under active thyroid really the problem?
• It is for about ___% of the obese population!
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Obesity
Upper body obesity
• Male pattern (android)
• Apple shaped
Lower body obesity (gynoid)
• Female pattern
• Pear shaped
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Weight gain per year
• Average American gains ___ lb(s) a year after age 25
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Review
1. What are the two factors
used to determine BMI?
2. List two or three of the main contributors to obesity
3. Male pattern obesity is called?
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Fat
• Energy source at rest and during low intensity exercise
• A well nourished adult meets 90% of resting energy needs from fat
• Vital for normal bodily functions
• Normal levels for males & females
• Essential levels for males & females
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Fat Cells
• Overfatness can actually cause an increase in the # of fat cells (in children)
• Excessively large fat cells can cause dimples under the skin
- This is called _______________
• Is this a special kind of fat?
• How do you get rid of it?
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Metabolism
Basal Metabolic Rate (BMR)
• Amount of energy (kcal) your body burns per day
Estimate your BMR
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Metabolism
• Average adult BMR is about _____ kcal
• Higher for males or females? Why?
• Additional caloric requirements
- Sedentary lifestyle _____ kcal/day
- Hard physical labor _____ kcal/day
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Fasting / crash dieting
• Glycogen stored depleted• With every gram of carbohydrate used by
the body ~ 2.5 grams of water is lost• So large/fast initial weight loss is usually
mostly water!• Depleting your current glycogen stores =
~ 5 lb wt loss
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Spot reduction
• Is it possible? • Early research said yes• Subsequent research says no• Fat mobilization during exercise
- Those areas of highest concentration?
- Equally from all areas?
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How many meals per day?
Remember Dr. Mikat’s lecture
All depends on total _______?
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Think about it!
• Average caloric intake ~ 2,500 kcals
• ~ 1,000,000 calories per year
• Wt gain of lb/year = an imbalance of only 3,500 kcals
• Body can balance caloric intake to within ~ one potato chip per day of what is expended!!!!!
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Energy expenditure
• ___% = Resting metabolic rate (RMR)
• ___% = Thermal effect of activity (TEA)
• ___% = Thermal effect of a meal (TEM)
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Recent study
• Examined perceived and actual caloric intake
• Subjects underestimated their calories consumed by ~ _____!
• Subjects overestimated energy expenditure by ~ _____%!
• Probably the two main reasons we are obese!
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What about gaining weight?
The few . . . the lucky . . . the few!!!!!
What is the equation you MUST follow?
•
?
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Personal experienceMe . . . freshman year of college
• Entered college August 1988 @ 185 lbs
• April 1989 (8 months) weighed 235 lbs
What we did
• Lifted heavy
• Eat, eat, eat, eat, eat, eat, eat, eat, eat
What about supplements?
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What about you?
Freshman gain on average _____ lbs? Culprits
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Be diligent!
Thanksgiving break (one study reported)
Overweight students gained more than 2 lbsNormal weight students gained less than .5lb
2 months later Overweight students hadn’t lost the weight . . . normal weight students had
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Review
1. What is cellulite?
2. How do we burn most of the calories that we burn on a daily basis?
3. What is the secret to gaining weight?
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Take home message
• If your goal is to lose weight . . .
• Stop thinking in terms of dieting or being on a diet . . .
• And start thinking in terms of healthy lifestyle choices!
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Any final questions?