- 1. Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect
2.
- Ive been on a constant diet for the last two decades.Ive lost a
total of 789 pounds. By all accounts, Ishould be hanging from a
charm bracelet.
3. 4. Lifestyle Programs
- Each of these studies used nutrition and exercise programs to
lower health risks such as blood pressure, cholesterol, or
diabetes.
-
- Diabetes Prevention Program
-
- Dean Ornish Heart Disease Reversing Program
-
- Coronary Health Improvement Program
-
- Dietary Approaches to Stop Hypertension (DASH) diet
5.
- They all reduced risks, but all the participants also lost
weight.
- (Weight loss is a healthy
6. 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.
7.
- Kelly Brownell of Yale Center for Eating and Weight Disorders
labels our unhealthy culture a
8. 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.
9. Our Culture Of Consumption
- 27% of meals are eaten outsidethe home.
- Food portion sizes have increased.
- Soda consumption increased from34.7 to 44.4
gallons/person/yearsince 1987.
10. The Number of Larger-Size Portions Introduced by Fast Food
Chains and Restaurants 11.
- Can genetics explain the increase in body weight?
12.
- 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.
13. On a Diet, Off a Diet
- All diets have two things in common:
-
- A reduction in the number of calories that are eaten and
- When you go off the diet, the weight returns.
14. The solid line shows the typical results ofweight-loss
program participants in pounds.The dotted line would be ideallose
weightand keep it off for years. 15. 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.
16. Most CommonWeight Loss Methods 17. Effects of Diet,
Exercise,and Exercise/Diet Combined 18. Weight Loss Masters
- A group of people who lost an average of 66 pounds and kept it
off for at least 5 years.
19. Tips For Long-Term Success:
-
- 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.
-
- 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 dont exceed that limit.
20. 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.
-
- 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.
-
- 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.
21.
- How much should you weigh?
22. 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 6'10"
31 30 29 28 27 26 25 24 23 21 20 19 18 17 16 15 14 13 6'9" 32 31 30
29 27 26 25 24 23 22 21 20 19 18 16 15 14 13 6'8" 33 32 30 29 28 27
26 25 24 23 21 20 19 18 17 16 15 14 6'7" 34 32 31 30 29 28 27 25 24
23 22 21 20 18 17 16 15 14 6'6" 34 33 32 31 30 28 27 26 25 24 23 21
20 19 18 17 15 14 6'5" 35 34 33 32 30 29 28 27 26 24 23 22 21 19 18
17 16 15 6'4" 36 35 34 32 31 30 29 27 26 25 24 22 21 20 19 17 16 15
6'3" 37 36 35 33 32 31 30 28 27 26 24 23 22 21 19 18 17 15 6'2" 38
37 36 34 33 32 30 29 28 26 25 24 22 21 20 18 17 16 6'1" 39 38 37 35
34 33 31 30 28 27 26 24 23 22 20 19 18 16 6'0" 40 39 38 36 35 33 32
31 29 28 26 25 24 22 21 20 18 17 5'11" 42 40 39 37 36 34 33 32 30
29 27 26 24 23 22 20 19 17 5'10" 43 41 40 38 37 35 34 32 31 30 28
27 25 24 22 21 19 18 5'9" 44 43 41 40 38 36 35 33 32 30 29 27 26 24
23 21 20 18 5'8" 45 44 42 41 39 38 36 34 33 31 30 28 27 25 23 22 20
19 5'7" 47 45 44 42 40 39 37 36 34 32 31 29 27 26 24 23 21 19 5'6"
48 47 45 43 42 40 38 37 35 33 32 30 28 27 25 23 22 20 5'5" 50 48 46
45 43 41 39 38 36 34 33 31 29 27 26 24 22 21 5'4" 51 50 48 46 44 43
41 39 37 35 34 32 30 28 27 25 23 21 5'3" 53 51 49 48 46 44 42 40 38
37 35 33 31 29 27 26 24 22 5'2" 55 53 51 49 47 45 43 42 40 38 36 34
32 30 28 26 25 23 5'1" 57 55 53 51 49 47 45 43 41 39 37 35 33 31 29
27 25 23 5'0" 59 57 55 53 50 48 46 44 42 40 38 36 34 32 30 28 26 24
4'11" 61 59 56 54 52 50 48 46 44 42 40 38 36 33 31 29 27 25 4'10"
63 61 58 56 54 52 50 48 45 43 41 39 37 35 32 30 28 26 4'9" 65 63 61
58 56 54 52 49 47 45 43 40 38 36 34 31 29 27 4'8" 67 65 63 60 58 56
53 51 49 46 44 42 40 37 35 33 30 28 4'7" 70 68 65 63 60 58 55 53 51
48 46 43 41 39 36 34 31 29 4'6" 73 70 68 65 63 60 58 55 53 50 48 45
43 40 38 35 33 30 4'5" >290 280 270 260 250 240 230 220 210 200
190 180 170 160 150 140 130 120 Height 23. Body Mass Index (BMI)
What is your body mass index?________Body Mass Index Categories