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Weight Management A balanced approach...

Small changes yield great rewards! If you are unhappy due to health issues, appearance and quality of life due to your weight, it is time to take action by making some changes. How badly do you want to change?

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Body compositionwhy the concern?

Studies consistently show that roughly 2/3 of adults are overweight or obese. Dr. Gupta, CNNs chief medical consultant, points out a sobering statistic: 1 in 3 children are overweight or obese The number of children at risk has tripled since 1980.

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Obesity trends in U.S. Health Implications

Heart disease: all levels of heart disease would drop by 1/4 if Americans were at a healthy weight level, similar to 1995. Cancer: linked to high fat consumption Diabetes: rise in obesity rates=rise in Type 2 diabetes Type 2 diabetes: pancreas doesnt produce enough insulin or cells are resistant to insulin. 90% of people with diabetes have Type 2. Exercise can help to control this because exercise helps to control weight. Percentage of adults with diabetes? 8.3% (http://ndep.nih.gov/media/fs_gensnapshot.pdf

Ways to measure body fat

Looking for ratio of fat to lean body tissue (muscle, organs) Essential fat: need to fully function

What is the function of body fat?

Stores fat soluble vitamins: A,D,E,K Protects and cushions vital organs Forms a layer of insulation below the skin Important for reproductive health in women

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Weight and body fat are not necessary

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Weight and body fat are not necessary synonymous

Manute Bol: 77 and 225 lbs. Herschel Walker: 67 and 225 lbs.

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What is the difference between body weight and body composition?

Body weight=scale weight (mass) Body composition=% of body weight that is fat and fat free mass BMI of over 25 is considered in the at risk category To compute body fat %, go to http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

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How is body fat measured?

BMI Skin fold measurements: half of fat is usually just below the skin Hydrostatic (underwater) weighing: based on body density. The more fat, the less one weights underwater. Bioelectric impedance: measures how well the body conducts electric current (lean conducts better) Bodpod: air displacement

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Basic facts about weight loss

On the short term, any diet that results in consuming fewer calories than burned will result in temporary weight loss Energy balance equation: take in more than you can burn and you will gain weight; burn more than you take in and you will lose weight.

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How to achieve the weight you desire? Look at the power of metabolism!
Aerobic exercise decreases fat and increases muscle. We can change the ratio of fat to lean muscle tissue on our bodies (body composition) through exercise Exercise burns fat Exercise builds muscle Muscle burns fat Exercise increases metabolism

Muscle burns fat Exercise increases metabolism

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Wrong approach: extreme dieting

Extreme diets decrease muscle tissue Diets slow down metabolism Diets make us fatter!

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Problem with severe caloric reduction diets

When you greatly restrict the number of calories consumed, body has to burn something for energy. Remember it needs carbs to fuel the brain and CNS. First body burns stored carbs. Every gram of carbs burned releases 4 grams of water, so most of initial weight lost is water weight. Body cant burn fat without carbs. Next, the body actually makes carbs by burning its own protein found in the muscles. Protein burned in muscle is 4/5 water, so again weight loss is water weight. Fat stores break down and body enters a state called ketosis, which puts excess fat and cholesterol in the blood and leaches calcium from the body. Muscle mass is reduced and metabolism is slowed down

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A word about set point theory

Body tries to defend a certain weight Weight is controlled by a mechanism in the brain (hypothalamus) Body adapts to lower food intake by slowing down metabolism Takes longer for body to re-regulate metabolism Estimated that only one in 200 can keep off weight with standard dieting

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Ok, so what then does work?

Moderation is the key! Try to mostly eat foods throughout the day that are less than 30% fat. Watch portion sizes. Cutting down portion sizes is much easier than counting fat gams or calories. Make small changes. 3500 calories=1 pound. Just as increasing 100 calories a day will add about a pound a month, so will decreasing 100 calories cause you to lose about a pound a month. If for health reasons, you need to lose more than 1 pound a month, be content with no more than 1 pound per week, which amounts to a reduction of 500 calories per day. Slower is always better and will help to KEEP the weight off. Never go below 1200 calories a day for women or 1500 for men

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How the American

Never go below 1200 calories a day for women or 1500 for men

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How the American plate has changed

Change from 7-9 in. in diameter to 10-12 in. Result? We are eating 450 more calories on average in 2010 than in 1970. Those calories are coming from an increase in fats, sugars and snacks The Center for Science in the Public Interest (CSPI) just published their Report Card on The Changing American Plate

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What works, cont.

Exercise! Exercise! Exercise! Build muscle, burn fat Dont forget weight training

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A word about weight gain...genetically predisposed Conclusions...

Exercise more...in moderation Make changes...in moderation...until you find a healthy weight you can maintain within your lifestyle Focus on honoring God with your body (I Cor. 6: 19,20) DONT SPEND THE REST OF YOUR LIFE WORRYING ABOUT YOUR WEIGHT. THERE ARE MUCH BETTER WAYS TO SPEND YOUR TIME AND ENERGIES.

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Images
http://howtolosebellyfatsoon.com/wp-content/uploads/2011/06/childhood-obesity.jpg http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/tools/bmi_plus/bmi_chart.png http://journal.crossfit.com/images/thumbnails/hormones250x200.baeef534.png http://www.diet-blog.com/wp-content/uploads/dietcycle.jpg http://24.media.tumblr.com/tumblr_mbzyo90jlh1qm9rypo1_1280.jpg http://www.builtlean.com/wp-content/uploads/2010/07/measure-body-fat-2.jpg http://m5.paperblog.com/i/29/299505/lesson-619-feeding-the-flock-L-lJKeX9.jpeg