Ch 14 weight management

Thursday, October 26, 2017 5:00 PM

Body composition
• Essential fat
○ Women 8-12% because of reproductive organs
○ Men 3-5%
• Healthy body fat range
○ Men 12-20%
○ Women 20-30%
• Obese
○ Men >25%
○ Women >33%

Estimating body fat

• Bioelectric impedance analysis (bia)
• Fat has more water than muscle so electrical impulses will move quicker through
fat
○ Hydrostatic weighing
• Bod pod
• Scanning procedures
• Skinfold measurement

BMI
• Not a measure of body fat
• Proportion of weight to height
• Limitations
○ Does not distinguish between body fat and fat free mas
§ If someone that’s muscular theyre going to weigh more
§ Might put them in a higher bmi area
§ Inaccurate for people less than 5 feet tall, muscular athletes, and
elderly

Body fat distribution

• Waist circumference can tell you a lot about your health
○ >35 for female and >40 for male increase health complications
• Waist to hip ratio
○ >.82 for females and >.94 for male increase of health risk
• Android "apple shaped"
Body fat distribution
• Waist circumference can tell you a lot about your health
○ >35 for female and >40 for male increase health complications
• Waist to hip ratio
○ >.82 for females and >.94 for male increase of health risk
• Android "apple shaped"
• Gynoid "pear shaped"

Whats the right weight for you

• Eats healthy
• Avoid being sendentary
• Exercise
• Have your healthy lifestyle lead your life

Body fat and wellness

• Obesity can cut your lifespan and cut your life expectancy by 10-20 years
• Associated with chronic health conditions
○ Type 2 diapetes
○ Cardiovascular disease
• Modest weight loss results in improved quality of life

Diabetes
• Type 1
○ Autoimmune disease
§ Own immune system attacks your own body
§ Mistakenly Thinks something that’s there arent supposed to be there
○ No insulin is produced
§ Glucose stays in blood and doesn’t get into cell and doesn’t convert to
energy
• Type 2
○ Strongly associated with excess body fat
§ Does not mean you have to be fat to develop type 2 diabetes
○ Most common
§ 90-95% of people with diabetes have type 2
○ Body is resistant to insulin, or not enough insulin is produced, or both
§ Receptor is resistant
• Gestational diabetes
○ Develops in prego women
○ About 70% of prego women
○ Only for duration of pregnancy
○ Half of the women who develop this go on to develop type 2
○ If the mom does not take care of it -> the baby might be overweight
 ○ Develops in prego women
○ About 70% of prego women
○ Only for duration of pregnancy
○ Half of the women who develop this go on to develop type 2
○ If the mom does not take care of it -> the baby might be overweight

Type 2 diabetes risk factors

• Age
• Obesity
• Physical inactivity
• Family history
• Lifestyle
• Ethnicity

Type 2 diabetes prevention and treatment

• Can be prevented especially if caught early
• 90% of cases of type 2 diabetes can be prevented with healthy lifestyle behaviors
○ Moderate diet
○ Regular physical activity
○ Modest weight loss
• Exercise increases cells' sensitivity to insulin
• Treatment consists of healthy diet, regular exercise, medication

Heart disease and other conditions

• Heart disease
○ Hypertension
○ Cholesterol
• Metabolic syndrome
○ Look on slides
• Cancer
○ Look on slides

Problems with very low body fat

• Threat to wellness
○ Reproductive system, circulatory , immune system
• Female athlete triad
○ Excessive exercise
○ Slides

Factors contributing to excess body fat

• Energy balance
○ Energy balance is key
§ Positive and negative
s
 ○ Slides

Factors contributing to excess body fat

• Energy balance
○ Energy balance is key
§ Positive and negative
§ Consuming same amount of calories burning
□ Maintain weight
§ Positive energy
□ Consume more than burn
□ Gain weight
§ Negative
□ Consume less calories than burn
□ Lose weight
• Physiological factors
○ Metabolism
§ Resting metabolic rate (RMR) 65-70% of daily expenditure
§ Muscle tissue is more metabolically active
§ The more muscle mass the greater RMR
§ Greater RMR greater calorie burn at rest
§ Low calorie intake causes lower RMR because body starts preserving
energy
□ Need to have some component of building muscle mass along
with it
○ Hormones
§ Leptin: tells brain the size of body's fat stores
§ Insulin : large swings increase hunger
□ Foods with high glycemix index may increase hunger
§ Ghrelin: increases appetite
□ Tells brain youre hungry
○ Fat cells
§ Number and type (visceral or subcutaneous)
□ Jiggly fat is subcutaneous
○ Gut microbiota
• Lifestyle factors
○ Eating habits
§ Large portions
§ Processed foods
§ Empty calories
○ Physical activity
§ Linked to excessive screen time
○ Sleep
§ Decrease sleep increase ghrelin increase snacking
• Psychosocial factors
 § Empty calories
○ Physical activity
§ Linked to excessive screen time
○ Sleep
§ Decrease sleep increase ghrelin increase snacking
• Psychosocial factors
○ Use food as coping mechanism for stress
○ Obesity is related to socioeconomic status
○ Cultural and family values
§ Symbol of love and caring
• Environmental factors
○ Obesogenic environment
§ Promotes overconsumption of calories and discourage physical activity
○ Food marketing
○ Price and availability of healthy food

Adopting a healthy lifestyle

• Freshman 15=7.5
• Lifestyle choices

Eating habits
• Pay attention to total calories
• Portion sizes
• Choose nutrient dense foods
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