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© Cengage Learning 2016© Cengage Learning 2016
An Invitation to Health: Building Your Future, Brief Edition, 9eDianne Hales
Managing Your Weight
6
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After reading this chapter, the student should be able to:
• Outline the patterns of obesity among different populations in America
• Compare ways of defining a “healthy” weight
• Explain the factors that have contributed to the obesity epidemic
Objectives
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• Discuss the impact of excess weight on health
• Review healthy approaches to gaining weight
• Assess ways of attaining and maintaining a healthy weight
• List the treatment options for extreme obesity
Objectives (cont’d.)
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• Discuss the factors that lead to unhealthy eating on campus
• Recognize common forms of disordered eating and of eating disorders
Objectives (cont’d.)
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• Steady increase in percentage of overweight or obese Americans over past 30 years
• Significant decline in obesity in children aged two to five years
• Americans have adopted better eating habits in past ten years
• Past 15 years: obesity prevalence flat among women, rising among men
Weight in America
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• Campus dining options conducive to weight gain
• Students gain an average of 11 pounds the first year of college
• Approximately one-third of college students are overweight or obese
• About 11 percent of students reported using prescription stimulants to lose weight
Weight on Campus
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• Body mass index (BMI)– Ratio between weight and height
– Correlates with body fat
• Healthy BMI range: 18.5 to 24.9
• Overweight BMI: 25 or greater
• Obese BMI: 30 or greater
• Class 2 obesity BMI: 35 to 40– Increased risk of premature death
What is a Healthy Weight?
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• Waist circumference– Greater than 35 inches in women or 40 inches
in men signals greater health risks
• Waist-to-hip ratio– Women: ratio should be less than 0.8
– Men: ratio should be 0.9 or less
• Body fat– 7 to 25 percent ideal for men
– 16 to 35 percent ideal for women
Other Measures
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• Unhealthy weight results from energy imbalance
• Some factors influencing daily calorie need– Gender
– Age
– Body frame size
– Basal metabolism
– Activity level
Understanding Weight Problems
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• Factors influencing rise in weight– Bigger portions
– Consuming more calories than expended
– Fast food
– Trend toward physical inactivity
– Passive entertainment
– Genetics
– Social networks
– Marriage
How Did So Many Get So Fat?
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• Higher prevalence of type 2 diabetes
• Increased risk of premature death
• Higher cardiovascular risk factors– Example: elevated blood pressure
• Physiological changes equal to 20 years of aging
• Cancer
Health Dangers of Excess Weight
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• Rapid weight loss– Could indicate health problem
– See your doctor
• Strategies to consume more calories– Choose calorie-rich foods
– Eat more frequently
– Drink juice
– Exercise regularly to build appetite and muscle
If You’re Too Thin: How to Gain Weight
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• Only two effective strategies– Eating less
– Exercising more
• Tips for success– Drink less soda and more water
– Eat less junk food
– Add more protein
– Weigh yourself regularly
– Watch less television
A Practical Guide to a Healthy Weight
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• High-protein diets– 10 to 35 percent of calories from protein is
acceptable
– Too little carbohydrate can induce ketosis
• Low-carbohydrate, low-fat diets– Can be unsatisfying and difficult to maintain
Diets
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• Daily caloric intake: 500 fewer calories than usual
• Relatively high in protein
• Moderately low in calories
• Low glycemic index
• Minimum 30 minutes moderate-intensity exercise daily
Key Components of a Healthy Diet
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• Severe obesity poses extreme health risks
• Treatments– Prescription drug therapy
– Obesity surgery• Gastric bypass
• Banding
• 75 percent of patients lose half to three-quarters of excess weight and keep it off for two years
• Surgery itself poses risks
Treating Severe Obesity
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• College women particularly at risk for unhealthy eating behaviors– Body image a primary factor
• College men perceive ideal body type as muscular– Can lead to muscle dysmorphia or reverse
anorexia
Unhealthy Eating on Campus
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• Extreme dieting
• Compulsive overeating– Eating around the clock
– Cannot stop, even when feeling full
• Binge eating– Rapid consumption of a lot of food in a
relatively short period of time
Disordered Eating
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• Severe restriction of food intake
• Results in constant hunger
• Intense fear of gaining weight
• Poor body image
• Two types of anorexia– Restrictive eating
– Binge eating and purging
Anorexia Nervosa
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