John Byl

chapter

4

Weight Management

Introduction

• Reduced life expectancy– People in poorer countries have insufficient food.– North Americans consume too much food.

• Obesity cost = $75 billion in the USA.

Quick Facts on Canadian Obesity

• Affects 50% of men and 30% of women• Obesity prevalence doubled from 1965-1999• Women, aged 20-34, decreased obesity

levels by 9%

Quick Facts on Obesity in the USA

• An estimated 16% of children aged 6-19 are overweight.

• Over 65% of adults are overweight or obese• An estimated 300,000 deaths a year are

attributable to obesity– Heart disease– Diabetes– Various forms of cancer

Creeping Obesity

• Decreasing metabolism• Lifestyle changes

Measuring Fat Levels

• Look at yourself—can be misleading • Hydrostatic weighing• Skin fold measurements• Electrical impedance

Calculating Your Body Mass Index

• Measurements of BMI– Imperial

• Weight in pounds / height in inches squared * 703

– Metric• Weight in kilograms / height in meters squared

Basal Metabolic Rate Standards

BMI Score Ranking

18.5 or less Underweight

18.5 to 24.9 Normal

25-29.9 Overweight

30 or above Obese

Waist to Hip Ratios

• A WHR over 0.8 for women and over 1.0 for men signals an increased risk of developing weight-related health problems.

• Big bellies increases risk compared to larger hips.

1. Set a Weight-Loss Goal

• Realistic balance of reducing calorie consumption and increasing activity expenditure– Healthy sustainability—maintaining permanent and

positive lifestyle changes

(Continued)

1. Set a Weight-Loss Goal (continued)

– Food is God’s Gift• Everything God created is good (1 Timothy 4:4-5)• Diet approaches

– Atkins

– Ornish

– Hunter-gatherer» Replace monounsaturated trans-fats» Consume more Omega-3 fats» Eat lots of fruit, vegetables, nuts, and whole grains—avoid high

glycemic loading

– Cut fat efficiently

2. Assess Your Personal Lifestyle

• Reevaluate your lifestyle– Increased BMI and sleep deprivation

• Sleep too little or too much you gain weight

– Walking improves all-around health

(continued)

2. Assess Your Personal Lifestyle (continued)

• Assess your personal lifestyle– Frequent flights– Knead some dough– Walk through writer’s block– Be the fan of the game– Walk and roll– Think on your feet– Walk the talk phone calls– Stretch your computer time– Add time during ad time– Start a walking bus– Parking lot walks

3. Design a Specific Plan

• Write out the specific components of your plan in a positive way

4. Predict Obstacles

• Predict obstacles and accept personal responsibility for actions.

• For example, what to do:– when traveling– when eating out– when stressed

5. Plan Intervention Strategies

• Do what you love• Have concrete goals• Think beyond yourself• Take rest and stretching breaks from your

computers– http://keats.admin.virginia.edu/ergo/stretch.html

6. Assess Your Compliance With the Plan

• Weigh scale– Plus– Minus

• Choose wellness

7. Assess Your Progress of Your Overall Goal

• Set realistic dates to assess progress• Celebrate successes• Revise goals if necessary

Next Steps

• Improve the quality of your life by having a healthy body composition