Obesity & Weight Management

Edward Forsthoffer2/8/119th Grade Health

“More die in the United States of too

much food than of too little.”  ~John

Kenneth Galbraith, The Affluent Society

Obesity in the U.S.

Obesity Related Diseases

DiabetesCardiovascular diseaseHeart DiseaseStrokeCertain types of cancerHigh blood pressureHigh cholesterolMetabolic syndromeSleep apneaAsthma

ArthritisGallbladder diseaseLiver diseaseUrinary incontinenceDepression

Frightening Realizations in U.S.

•Calories have spiked

•Activity has gone down

•Money spent on obesity $122 billion

Portion Distortion

Portion sizes have increased over time and contributed to rising obesity rates in the U.S. See how at the link below.

http://www.youtube.com/watch?v=A6QnCdc6LkY

Other Factor Influencing Weight & Fat Control

•Heredity / Genetics

• Leptin: decreases appetite and increases energy spent.

Many people are born with insensitivity or a resistance to leptin.

Weight Management

What is it?

A set of practices and behaviors that are necessary to keep one's weight at a healthful level

Weight Management

The term is preferred to “dieting” because:

•More than regulation of food for overweight people

•Takes into consideration people with eating disorders and diabetes

•Involves exercising!

Weight Management

Main purpose

Raises life expectancy by:

•Lowering risk of heart attack and other chronic diseases.

•Raising activity levels

Myths on weight management

Myth #1Fad diets work for permanent weight

loss Fad diets allow people to lose weight quickly.

However, they do not provide the nutrients your body needs.

Once replenished, your body will hold on to them and the weight lost will return.

Myths on weight management

Myth #2Carbohydrates make you fat

Carbs are necessary for a balanced dietYou must eat them in moderation, howeverGo for whole grain carbohydrates

Myths on weight management

Myth #3If you exercise enough your diet

doesn’t matter

If you eat too many calories, exercising wont burn them off

If you eat too few calories, you won’t have enough energy

How much should you exercise?Get at least 150 minutes of moderate activity a week

Try to include 75 minutes of vigorous activity

Do some sort of strength training twice a week

Try to spread out the exercise over the course of the week

Nutrition Guidelines

Get 45-65% of diet from carbohydrates

Get 10-35% of diet from protein

Get 20-35% of diet from fats

Eat lots of green, leafy vegetables

Eat those whole grains

Remember: be approximate; have fun

Calorie guidelines

•2500 calories a day for men

•2000 calories a day for women (unless pregnant)

•1800 calories a day for children aged 5-10

Breakfast importance Eat it!•Gets your metabolism into full gear

•Many who skip it will eat larger meals later in the day

•Many who skip it will eat higher calorie snacks

Making a Plan

•Eat healthy foods that you enjoy

•Develop an exercise plan

•Monitor progress for both diet and exercise

Keys to Success

•Establish eating patterns that can be sustained

•Eat multiple, small portions

• Get high levels of physical activity, about an hour a day

In Summary

•Weight Management is a long-term lifestyle issue

•Eat right, and exercise

•Find a plan that is right for you!

•Questions?