PED 206 - Personal Health and Wellness

Chapter 14 Notes

55% of all American adults are overweight

22% are obese (reason: lifestyle changes)

50 to 70% of all women diet (or attempt to)

25-40% men

TO MANAGE YOUR WEIGHT YOU MUST UNDERGO PERMANENT CHANGES IN LIFESTYLE.

Many people diet for cosmetic reasons-they want to achieve a body size and shape that meet current fashionable models of perfection

DIETS CAN BE DANGEROUS

DIETS LACK A BALANCE OF NUTRIENTS

Our bodies are very adaptable-in communities in which food is scarce or obtained irregularly, the ability to store calories as fat is highly adaptable.

Obesity-excess of body fat-it is possible to be overweight without being obese (Olympic weightlifter), and you can be obese without being overweight (100 lb female with 35% body fat).

Body composition- How much of your body is fat? Terms pg. 374

Fat intake has declined but calorie intake has increased.

Childhood obesity-due to genetics and environmental factors, if you have 1 obese parent there is a 50% chance you can become obese.

Obesity- men 25% body fat or more

Women 33% body fat or more

*By law it is considered a handicap

If you have 2 obese parents, there is an 80% chance (genetics/dietary habits).

Studies show abdominal fat is the worst health threatening because the cells go directly to the liver and interfere with the liver’s ability to clear insulin from the bloodstream. This interference causes the pancreas to create more insulin. The result: diabetes, hypertension, heart disease.

IF YOU ARE CONCERNED ABOUT BEING HEALTHY, WORRY ABOUT BODY FAT %, NOT HOW MUCH YOU WEIGH. A 250 POUND MALE AND 150 POUND FEMALE CAN BE VERY HEALTHY.

It is possible to be lean and unhealthy.

Our body is made up of lean body mass- water, muscle, and bone. The body fat we store is:

a. essential fat- required for normal functioning.

(nerve conduction)

3-7 % of body weight in men

10-12 % body weight in women

gender difference due to hormones.

Non-essential- exists primarily within fat cells. The most important consideration in looking at body composition is not total weight but % of body fat (A major cause of diabetes pg. 377)

We have 2 principal calorie storage mechanisms.

a. glycogen- carbohydrate storage

b. adipose tissue- fat storage

Eating recommendations- 40% carbos

30% protein

30% fat

THEORIES ON HOW BODY WEIGHT IS DETERMINED:

1. Set point- the body has an internal set point (like a thermostat heater in the house) that maintains an individual’s amount of body fat within a narrow range.

So: if you are force fed to gain weight, after that process you return to your normal weight.

Also: the body defends against severe calorie restriction (hunger strike) by lowering the metabolic rate.

How does this happen? A protein (adispin) is made by fat cells to signal the brain the cells have reached the set point. Also an enzyme, lipoprotein lipase removes fat that circulates in the blood-very active during calorie restriction.

Example: you eat pizza late at night, the next day you don’t eat until afternoon or night.

*this is why some people who try to lose weight the correct way have trouble keeping it off.

2. fat cell theory- when adults overeat, fat cells grow larger at first, then at some point the enlarged fat cells send a signal to make more fat cells. You must work to shrink the existing fat cells. We can also be born with more than others.

3. Dietary-fat theory- obesity is due primarily to the abundance and availability of good tasting food.

4. Genetics- 14 % of children with parents of normal weight will be obese, 50% one parent, 80 % both parents.

Assessing Your Body Weight

A. Body mass index-703 x body weight in lbs

height in inches

pg. 379

B. Hydrostatic weighing

C. Skin fold testing

D. Electrical impedance

Factors that contribute to weight problems

• genetics
• metabolism- the sum of all vital processes by which food energy and nutrients are made available to and used by the body.
• It’s largest component is RMR/BMR (resting or basal metabolic rate)-the energy required to maintain vital body functions (heart rate, body temperature)

RMR/BMR accounts for 55-75% of your daily energy expenditure. 5-15% of energy digests food. The rest is expanded through physical activity.

A man’s RMR is higher because they have more muscle mass (Rmr’r are heredity)

• weight cycling- weight way up and way down (yo yo dieting)
• Food is used to cope with stress, emotion, or shown as symbols of love and caring. It is an important part of cultural gatherings.
• Fat cell theory

People are overweight because:

a. we eat at regular meal times whether we are hungry or not.

b. We eat at our convenience.

c. Eating is a leisure time activity

d. Environmental cues (passing a soda machine)

e. Emotional comfort- stress, anxiety, anger, loneliness, boredom.

Social pressure forces people at times to lose weight unsafely. Many of us regardless of the amount of weight we lose and how we lose it, will still always have to deal the body type we are given. There are 3 types:

1. ectomorph- like a telephone pole

2. mesomorphic- barrel chested, tapered at the waist.

3. Endomorph- pear shaped at the hip area, always looks overweight.

we cannot change our body shape

WEIGHT LOSS

Recommended: no more than 2 pounds per week.

95% of people who diet without exercise gain back what they lost within 6 months to a year. Our metabolism adjusts to where we can live on less intake of food, so weight loss doesn’t occur. Then you begin eating again and the weight comes back because your metabolism is so low.

YoYo dieting- rapid weight loss followed by rapid weight gain (Oprah)

The safe way to lose weight is to burn off calories with exercise while cutting out maybe one thing you eat each day.

Example:

1 pound = 3500 calories. It takes 7 days to lose one pound, but its done without sacrificing your health and intake of nutrients.

All weight control fads lack the ability to reduce body fat, and they usually reduce lean body tissue (muscle mass).

Weight control industries sales equal 35 billion dollars per year, most claims are exaggerating and misleading.

4 major weight control fads:

a. body wraps- plastic or rubber garments (belts and body suits). The weight loss is not fat, its water, they do not melt away fat.

b. Diet pills and ads- amphetamines, anesthetic, bulk producing agents, laxatives, and hormones are found to be ineffective and dangerous.

c. Diet programs-consumers need to choose a program focused on long term management, providing healthy eating instruction, increased physical activity, and improving self esteem (exercise and proper eating). Most diet programs are not able to be maintained and /or are unhealthy, and can be costly (grapefruit and egg)

d. Fasting- stop eating and you’ll lose weight.

Very serious health implications, and metabolism will lower itself and you wont lose that much weight.

Body image- a person’s mental picture of their body (everyone has a self image).

Body (self) esteem- the judgement a person makes about their body image.

Many more women than men are exceedingly concerned about their body image because society send us messages about what women are supposed to look like.

A lean body means success, attractiveness, youthfulness, and power.

Being overly concerned about body image has adverse health consequences:

a. depression

b. poor nutrition

c. inadequate calcium and iron

d. anorexia and bulimia

e. injuries from over exercising

f. cosmetic surgery risks

g. cigarette smoking to stay thin

EATING DISORDERS video

ANOREXIA

a voluntary refusal to eat, leading to severe underweight and disturbances in metabolism.

Characteristics:

a. usually in young women

b. low body image

c. family conflict

d. fanatical preoccupation with food

e. wont eat in front of others

f. may use laxatives

g. hyperactivity

h. control of eating and weight becomes a demonstration of control and competence.

i. Powerlessness

j. Stubbornness

Causes:

a. avoiding adolescence

b. establishing their own identity

c. avoidance of family conflicts

treatment

a. weight gain

b. attitude change toward food

c. resolution of personal/family conflicts

d. counseling (psychological)

e. improve self concept

BULIMIA

A voluntary restriction of food intake followed by extreme overeating and self induced vomiting or use of laxatives

BINGE EATING DISORDER

Uncontrollable episodes of eating or bingeing characterized by loss of control. These people have serious weight problems (it fluctuates up and down).

MEDICAL COMPLICATIONS

Anorexia

a. damage to vital organs

b. monthly menstral periods cease

c. breathing, pulse, and blood pressure drop

d. nails and hair becomes brittle, skin yellows and dries

e. excessive thirst and frequent urination

Bulimia

a. ruptured stomach

b. heart failure

c. teeth problems

d. scars in back of fingers

e. irregular menstrual periods

Binge eating

a. obesity

b. high cholesterol, high blood pressure, diabetes, gall bladder disease.

c. Psychiatric illness