Taking Charge of Your Health: Weight Management

Frederick Schulze, D.Ed., CHES

Asst. Professor, Health Science

Lock Haven University

of Pennsylvania

About the Author

Dr. Frederick “Rick” Schulze founded and facilitates a weight management support group for students at Lock Haven University. He also struggles with weight management issues. Dr. Schulze lost over 100 pounds. Dr. Schulze teaches Consumer Health, substance abuse and Introduction to Health in a community health major.

Learning Objectives

Recognize health risks associated with overweight;

Identify lifestyle factors that may contribute to a successful weight management program;

Identify consumer health issue related to weight-loss products;

Describe prevalence of overweight and obesity in America.

Overweight and Obesity

Epidemics in the United StatesMore than ½ of all adults are overweight Nearly a quarter are obeseRate of obesity has doubled since 1960

and continues to riseEstimated if current trends continue, all

Americans will be overweight by 2030.

Childhood Obesity

On the rise with 1 in 3 children now is either overweight or at risk for becoming so.

Associated Health Problems

Inactivity and overweight account for than 300,000 premature deaths annually in United States, 2nd only to tobacco-related deaths.

Body Weight Satisfaction

Many Americans are unhappy with their bodies

More than ½ of Americans are dissatisfied with their weight status

Only 10% are completely satisfied with their weight status.

Trying to Lose Weight

30% of adult males and 55% of adult females report having tried to lose weight in the last year; reports among teen and college-age females much higher.

Healthy People 2010

Sets the goal of decreasing number of obese people to no more than 15% of adults and 5% of children and teens

Trends, however, seem to be moving away from these goals

Americans consume an avg. of 160 more calories per day than they did 20 years ago and engage in less physical activity.

Factors Contributing to Overweight Today

Greater consumption of fast foods More meals eaten outside of home Increased portion sizes Increased consumption of soft drinks and

convenience foods More time spent in activities such as playing

video games, surfing the web, watching TV Fewer physical education classes for

children and teens

Factors (continued)

Lack of comprehensive health education in schools

Lack of nutritious school lunchesFewer short trips on foot or bicycles

and more by automobileGreater labor-saving devices for

household chores.

Definitions

Overweight

Total body weight above the recommended range for good health as determined by typical large scale population surveys.

Definition

Obesity

Serious degree of overweight. Usually measured using a Body Mass Index or BMI. BMI is defined as body weight in kilograms divided by the square height in meters.

Health Risks of Excess Body Fat

Obese people have overall mortality rate almost twice that of non-obese people

Associated with unhealthy cholesterol levels and impaired heart function as well as death from cardiovascular disease

Other health risks: hypertension, some kinds of cancer, impaired immune function (cont.)

Health Risks (continued)

Gallbladder and kidney diseases, skin problems, sleep disorders, arthritis, bone and joint disorders

DiabetesPsychological wellness such as depression,

self-esteem (at failing to lose weight), stigmaDiscrimination from others and ostracism

Adopting a Healthy Lifestyle for Weight Management

Most weight problems and issues are “lifestyle-related” meaning they can be attributed to eating habits, exercise, coping strategies and our emotions.

Dieting and Eating Habits

Follow these GENERAL suggestions in daily calorie intake:

1600 calories: many sedentary women & some

older adults

2200 calories: most children, teen girls, active

women, sedentary men

2800 calories: teen boys, many active men, some very active women

Portion Sizes

Most of us underestimate the amount of food we eat

Limiting portion sizes is critical for good health

Check serving sizes listed on packages & learn to judge sizes more accurately.

Cutting Back On Calories But Feeling Full

Eat several servings of fruit per day beginning with breakfast and for dessert

Add vegetables to as many things as possible (pizza, pasta, sandwiches)

Snack on fruits rather than snack foodsLimit servings of chocolate, fatty meats,

butter, snacks that are fried

Limiting Fat Calories

Some fat is needed in the diet to provide essential nutrients to the body but avoid overeating fatty foods

Avoid processed foods and meats, oils, butter, cream, lard

Eat more fruits, vegetablesWatch foods labeled “fat-free” or “low-

fat”; you may consume more calories overall.

Complex Carbohydrates

Traditionally, dieters cut bread, pasta and potatoes to control weight

These are sources for “complex carbs” (also vegetables and whole grains and they help you feel full and maintain a healthy body weight

Avoid high-fat toppings on carbs and try plain or low-fat yogurt.

Protein

The average American consumes more than adequate amounts of protein

Very few people need extra dietary supplements except specific athletes or weightliftters or other conditions

Foods high in protein are often high in fat Limit to 10-15% of total daily calorie intake.

Your Eating Habits

Small, frequent meals at regularly scheduled times

Regularly scheduled snacks of fruit or vegetables

Do not skip mealsNo foods are off limits however in order

to encourage success moderation is the key

Physical Activity

Burns calories and keeps metabolism geared towards using food for energy instead of storing it for fat

Begin slow and gradually increase to 30 minutes per day

Can include gardening, aerobics, walking, swimming, housework, bowling, etc.

Your Emotions

How we think about ourselves plays an important role in weight management

Negative self-talk such as “I’m terrible if I’m not thin!” will limit success

Positive internal dialogue is importantSupport groups such as Overeaters

Anonymous offer on-going emotional assistance

How We Cope

People cope with stress in many waysSome use alcohol, drugs, tobacco or sexOthers use food for comfort, to alleviate

boredom, loneliness, despair, depression, anxiety or fatigue

Overall healthy lifestyle will alleviate need for food (continued)

How We Cope (continued)

Stress management such as visualization, progressive muscle relaxation

Massage therapy Friendship network Exercise Hobbies, volunteer work Learning to manage conflict

Strategies for Losing Weight

Studies show people can do it on their own

Studies show those who succeed usually included exercise in their plan and focused more energy on projects, careers and personal interests.

Food Diaries

Most people do not realize the amount of food they eat per day and what they are doing at the exact time they are eating that food

Suggest taking notebook and taking a one week diary

Note in diary all intake of foods, snacks, drinks and activities while eating

Consumer Watch on Diet and Weight-Loss Marketplace

Consumer warnings against trying any weight-loss method promising to induce loss of more than 2 pounds per week

It is probably a fad diet if it lacks important nutrients or even whole food groups

National Council Against Health Fraud warns consumers to be wary of any weight-control program that encourages the use of special products rather than learning how to make wise food choices from the conventional food supply.

Fasting

A few days of fasting are unlikely to be dangerous, but prolonged fasting leads to dangerous metabolic imbalances

Fasting is popular because it can provide dramatic weight-loss but it is primarily water rather than fat

Lost water is regained quickly when eating is resumed.

Weight-Control Organizations

TOPS (Take-Off Pounds Sensibly) started in 1948 and has over 11,000 chapters, 275,000 members in 20 countries; members must submit weight goals and a diet from a health professional in writing

Weight Watchers started in the 1960s and includes diet, behavior modification and exercise and is worldwide.

Weight-Control Organizations (cont.)

Overeaters Anonymous founded in 1960 is non-profit for individuals who define themselves as compulsive overeaters. It has about 8500 groups in 50 countries. It operates on the premise that overeating is a progressive illness that cannot be cured but can be arrested. They follow a 12-step plan similar to Alcoholics Anonymous.

Other Suggestions for Weight-Management

Resist temptation to always clean your plate Do not eat while talking on the phone or

watching TV Control alcohol intake (high calorie) Share appetizer and dessert in restaurants Eat a healthy snack before going to a holiday

party so you will feel full

Summary

No miracle “cures” or productsNo “revolutionary” dietsNo pill or potionHowever, you and your lifestyle

are in control of weight management.

References

Barrett, S., Jarvis, W. Kroger, M. & London, W. (2002) Consumer Health: A Guide to Intelligent Decisions. McGraw-Hill.

Insel, P. & Roth, W. (2002) Core Concepts in Health (9th Ed.).

McGraw-Hill.