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Almost 69% of adults are either overweight or obese

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Body weight & health

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Being too heavy for one's height, usually due to an excess of body fat

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Overweight

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Having excess body fat

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Obese

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Chronic diseases ; psychological/social problems

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What's wrong with having too much body fat

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Depression Negative self-esteem Feelings of inadequacy Discrimination

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High BP Heart Disease Diabetes Arthritis Menstrual irregularities Cancers

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Lean body mass --mass of nonfat body parts. Body weight --sum of weight of fat and lean body mass. Body mass index (BMI) -- the current standard for assessing the healthfulness of body weight.

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Body Mass Measurements

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being naturally lean and thin is just fine; being thin due t starvation, undernourishment or eating disorders is NOT healthy

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Underweight

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A person may be overweight but exercises weekly & eats healthy

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Overweight

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What really matters is body composition

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Muscle vs, Fat

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The relative proportions of fat and lean tissue that make up the body

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Body Composition

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Excess body fat is what really puts you at risk

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Excess weight is only part of the story

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21-32% of total weight

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% Body Fat young, healthy female

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8-19% of total weight

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Young, healthy male

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Lean body mass decreases Body fat increases

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With age

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Skinfold measures Underwater weighing Air displacement Bioelectric Impedance Dual-energy X-ray absorptiometry

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How to Test Body Fat %

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Where the fat is located is also very important in determining health risk

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Location of Body Fat

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Does NOT increase health risk. Fat around the thighs and lower body is subcutaneous

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Subcutaneous fat

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Calories consumed = calories expended

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Energy Balance Maintain Weight

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Calories consumed > calories expended

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Weight Gain

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calories consumed < calories expended

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Weight loss

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Appetite - Desire to consume specific foods triggered by external cues independent of hunger. Hunger - desire to consume food that is triggered by internal physiological signals.

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Appetite vs, hunger

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The energy (calories) you eat and drink

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Energy Intake

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Carbs: 4 Cal/gram Protein: 4 Cal/gram Fat: 9 Cal/gram Alcohol: 7 Cal/gram Food composition books, Nutrition Facts panels & databases can be used to determine your Caloric intake.

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Energy comes from the energy-yielding nutrients and alcohol.

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The total amount of energy used by the body Normal body functions Physical activity Processing food

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Energy Expenditure

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the functions that keep you alive Basal Metabolic Rate (BMR) - Rate of energy use at rest

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60-75% of total energy is used on basal metabolism-

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Higher in men than women Decreases with age Is lower when caloric intake is lower than the body's needs

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BMR basal metabolic rate

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The energy we expend in physical includes both planned exercise and daily activities.

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Physical Activity

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The size of the person. How strenuous the activity is. The length of tie activity is performed.

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The amount of energy expended depends on

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the energy used to digest food, and absorb, metabolize and store nutrients TEF is estimated at about 10% of total energy expenditure

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Thermic Effect of Food (TEF)

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- # of calories needed got a healthy individual to maintain his/her weight.

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Estimated Energy Requirements (EER)

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Need to know physical activity (PA) value

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Calculated based on gender, age, height, weight, activity level, and life stage.

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Involved in regulating body weight More than 100 genes are associated with body weight regulation 20-30 genes may contribute to obesity

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What determines body size and shape? OBESITY GENES

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How much food we eat How much energy we expend How fat is stored in your body

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Genes are responsible for the production of proteins that affect

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Genes - 75% responsible for body weight Environment - 25% responsible for body weight

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Genes vs Environment

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Body compensates for diet and exercise variations by adjusting energy intake and expenditure to keep weight at a particular level

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Set Point

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Determined in part by genes

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Body responds to short-term changes in food intake ; activity ; long-term changes in stored body fat

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Feeling of fullness and stisfaction caused by food consumption that eliminates desire to eat

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Satiety

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Released by the stomach to stimulated the desire to eat at usual ealtimes

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Ghrelin

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Released by the gastrointestinal tract after a meal in proportion to the # of calories consumed to reduce appetite

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Peptide YY

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Secreted from adipocytes in proportion to their size to regulate energy intake and expenditure

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Leptin

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Defects in specific genes Evolved to conserve fat Expend less energy on activity

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Why some people gain weight more easily

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Managing body weight to stay in healthy range

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Managing body Weight

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Healthy food choices Controlling portion size Maintaining an active lifestyle

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Energy intake = Expenditure

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Must consider Risk Degree of excess weight Location of excess weight Presence of other diseases

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Who would benefit from weight loss?

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Eat less, exercise more, or both

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Losing weight

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To lose a pound of fat, decrease intake and /or increae expenditure by about 3,500 Calories To lose a pound in a week, tip energy alance by about 500 Cal/day Losing weight at a rate of 1/2 -2 lbs/week helps ensure mostly fat loss ; not lean tissure

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change behaviors that led to weight gain

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Changing food consumption and exercise patterns requires identifying behaviors that lead to weight gain ; replacing them with new ones that promote and maintain weight loss.

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Modifying Behavior

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Some people who want to gain weight may have difficulty doning so; most of the time, this is genetic ; hormone regulated ; they may not be able to gain weight

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Gaining Healthy Weight

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Increase energy density while maintaingin nutrient density Eat more meals, increase portion sizes and increase number of snacks; do NOT skip meals Weight trining

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Obtain a medical evaluation If they are not getting enough food

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Weight loss that can be maintained over the long term Healthy weight loss Changes in the lifestyle patterns that led to weight gain To maintain weight loss, fewer calories need to be consumed

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Weight-Loss Diets Effective Programs Promote:

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For example, phentermine, trade name Adipex; Contrave

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Weight-Loss Medication and Supplements Reduce appetite by affecting brain neurotransmitters

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For example, orlistat, brand name Xenical Recommended only if health is seriously compromised by body weight

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Decrease fat absorption in the intestine

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Wight usually regained when drug is discontinued

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Disadvantage

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Ephedra--increases BP & HR & constricts blood vessels (banned in 2004). Bitter orange, guarana, green tea extract. Weight loss through water loss- Diuretics or laxatives.

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Not regulated by the FDA Contain Soluble fiber to help feel full "Fat burners"

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Adjustable gastric banding - limits amount of food that can be consumed. Gastric Bypass- reduces amount of food that can be consumed ; absorbed

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Weight-Loss Surgery Alter the GI tract to reduce food intake ; absorption

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A large hollow needle is inserted under the skin into a fat deposit to vacuum out the subcutaneous fat: more about appearance than health

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Liposuction

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Psychological illness characterized by specific abnormal eating behaviors, often intended ot control weight.

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Eating Disorders

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Desire to be thing causes decreased food intake

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Anorexia nervosa Self -starvation, a distorted body image, ; abnormally low body weight.

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Behaviors contribute to the maintenance of a body weight that is ;15% below normal Affects about 1% of U.S

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Overwhelming fear of gaining weight, even if already underweight Characterized by severe weight loss, amenorrhea, constipation, ; restlessness

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binge eating followed by purging behaviors

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Bulimia Nervosa

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Behaviors include sami-starvation interrupted by periods of gorging followed by behaviors to eliminate extra calories and prevent weight gain

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Powerful urges to overeat with a morbid fear of becoming fat. Characterized by intense fear of becoming fat, negative body image, ; distorted perception of body size

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Recurrent episodes of binge eating in the absence of purging behavior

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Beige-eating Disorder

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Most common eating disorder

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Engage in recurrent binge eating episodes but do not regularly engage in purging behaviors

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