Chapter 8 - Managing Your Weight PDF

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Reenie Smith

Textbook: Get Fit, Stay Well

Answers to End-of-Chapter Questions...

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Chapter 8 – Managing Your Weight PFW 1101.751 Learning Outcomes: 1. 2. 3. 4. 5.

Explain why obesity is both a worldwide trend and a serious concern in America. Discuss four effects of body weight and composition on wellness. List reasons why some diets work but most fail. Describe three major eating disorders. Define metabolic rate, set point, and energy balance and relate them to body weight and weight maintenance. 6. Choose a realistic target weight based on your metabolic rate, activity level, eating habits, and environment.

Overweight In an adult, a BMI of 25 to 29 or a body weight more than 10 percent above recommended levels.

Obese In an adult, a BMI of 30 or more or a body weight more than 20 percent above recommended levels.

Underweight In an adult, a BMI below 18.5 or a body weight more than 10 percent below recommended levels.

Weight Management Strategies Weight Management A lifelong balancing of calories consumed, and calories expanded through exercise and activity to control body fat and weight. 1. The changes you make in your diet and exercise habits cannot be short-term fixes; they must become a new way of life. No diet program, product, or service will magically make weight melt away. Successful weight loss takes time, effort, motivation, and a commitment to permanently adopting positive habits. 2. Your overall percentage of body fat is more important than your weight or the amount of weight you lose.

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3. Fast weight loss usually involves a temporary decrease in tissue fluids and often a loss in lean muscle mass, as well. Healthy weight loss means the slow, sustained loss of fat, coupled with increases in muscle mass and the preservation and maintenance of lean body mass. 4. Choose the types of calories you consume wisely and learn to equalize your calorie intake and expenditure in an energy balance that can help you manage your weight.

Energy Balance The relationship between the amount of food and the number of calories expended through metabolism and physical activity.

I. Why is obesity on the Rise? Several Factors Contribute to Overweight and Obesity in America: Overconsumption and Eating Calorie-Dense Foods Americans consume an average of 240 calories more per day now than they did in 1971, according to the Centers for Disease Control and Prevention. Without additional exercise, extra calories usually lead to weight gain.

Chapter 8 – Managing Your Weight PFW 1101.751 Recent studies suggest that consuming refined carbohydrates and fatty foods like potato chips, potatoes, sugary beverages, red and processed meats also trigger fat storage and weight gain by altering the normal balance of intestinal microbes.

In recent years, researchers have studied the human “fidget factor”: the tendency of some people to use energy by fidgeting, jiggling their head, hands, and feet, and getting up to walk around every few minutes.

Too Little Exercise Non-Exercise Activity Routine daily activities The ease of our modern life is an improvement over the hard, physical labor of past generations. Yet, the exertion we are spared, amounts to hundreds of calories per day that we don’t burn off as we sit at our desks, drive our vehicles, or change channels with a remote control. Even the layout of modern towns and cities reduces energy expenditure. Walkable neighborhoods with open space for recreation and grocery stores that sell fresh produce have child obesity rates half as high as neighborhoods without these amenities. And in neighborhoods with fewer exercise opportunities, and poorer food choices, adults are more likely to weigh more and have high blood pressure, heart disease, cancer, diabetes, and other diseases.

Hereditary Factors With all these overconsumption factors in play, why isn’t everyone overweight? Part of the answer lies in heredity. If most of your relatives are overweight or obese, you are more likely to gain weight during adulthood. If most of your relatives are thin, you are more likely to be thin as well. A mother’s consumption of mint, sugar, garlic, alcohol, and other flavors, for example, can generate taste preferences in her infant

such as standing up and walking around that use energy but are not part of deliberate exercise.

Demographic and Lifestyle Factors A mix of demographic factors both biological and non-biological—including sex, race/ethnicity, culture, education, and economic level—all influence weight. Biological and cultural factors interact, of course: Our family and ethnic group influence what, when, and how much we eat, as well as how much we exercise and participate in other activities. A taste for high-fat, high-calorie foods, for instance, may start before birth but is reinforced through family upbringing. Education and income influence these choices; the higher their education level and earnings, the more physically active people are likely to be. Drinking alcohol is associated with weight gain over time, as are watching television, smoking and then quitting, and sleeping less than six hours or more than eight hours per night.

II. How Do My Weight and Body Composition Affect My Wellness? Research shows you are more likely to remain healthy throughout life if: 1. Your BMI is between 21 and 23 if you are a woman and 22 and 24 if you are a man.

Non-Exercise Activity Uses Energy

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2. You maintain approximately the same BMI and waist size throughout your adult life.

Chapter 8 – Managing Your Weight PFW 1101.751 3. Your body’s fat deposits occur around your hips and thighs rather than your abdomen. High BMIs and abdominal fat (indicated by a large waist size) are associated with higher risk for several chronic diseases. Being underweight is an important but far less common problem.

Body Weight Can Promote or Diminish Your Fitness: A stable, healthy-range BMI goes hand in hand with regular exercise and physical activity. Maintaining weight and BMI within recommended ranges increases energy and reduces likelihood of injury during fitness activities. Overweight and underweight can contribute to poor fitness: Overweight can lead to a downward fitness spiral: An over-accumulation of body fat can strain bones, joints, and muscles and make exercising harder and injury more likely. They also make it harder to work and carry out daily activities such as walking up stairs. Underweight can lead to muscle wasting as the body breaks down muscle tissue for energy when fat stores are low. Muscle wasting, in turn, can lead to weakness and declining ability to exercise and accomplish daily tasks.

Body Weight Can Have Social Consequences: Being overweight can subject a person to significant discrimination in education, employment, health care, and social interactions, starting in childhood.

discrimination, get hired less often, and get fired more often than thinner individuals with similar qualifications.

Body Weight Can Influence Your Risk for Chronic Disease: People with excess body fat have higher levels of several serious chronic diseases, including heart disease, stroke, type 2 diabetes, sleep apnea, arthritis, and cancer. Specific cancers linked to high BMI include cancers of the prostate, colon, rectum, esophagus, pancreas, kidney, gallbladder, ovary, cervix, liver, breast, uterus, and stomach. Accumulation of fat around the waist (a 40-inch waistline or higher for a man, or a 35-inch waistline or higher for a woman) increases the risk for developing metabolic syndrome; a combination of abdominal fat deposits, high blood cholesterol, high blood pressure, and insulin resistance or full-fledged type 2 diabetes.

Body Weight Can Affect Your Life Expectancy: You can expect to live longer if your body weight and BMI are within recommended ranges. Being fit significantly reduces mortality risk, especially when combined with healthy weight. Being obese (a BMI of 30 or above) cuts an average of six to seven years from the life of a non-smoker and 13 to 14 years from a smoker. Underweight people have a shorter life expectancy than normal-weight or overweight people. Underweight associated with poor nutrition, however, can lead to life-shortening conditions such as anemia, susceptibility to disease and infection, slower recovery from illness, muscle wasting and weakness, and osteoporosis and bone fractures.

Adult attitudes rub off on children. Preschoolers are more likely to describe overweight kids their own age as “mean, ugly, or stupid. Weight stigma is also quite common among employers. Overweight job applicants suffer

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Chapter 8 – Managing Your Weight PFW 1101.751 III.

Why Do Most Diets Succeed in the Short Term but Fail in the Long Run? Diets Often Lead to Weight Cycling: A survey by the American College Health Association indicated that almost 40 percent of college students dieted to lose weight within the previous month. Dismayingly, three quarters of dieters will regain their weight within two years (or sooner) after a major diet. Most will wind up in a process called weight cycling.

Weight Cycling The pattern of repeatedly losing and gaining weight, from illness or dieting. Weight experts refer to this pattern as yo-yo dieting. Yo-yo dieting may have significant health consequences such as high blood pressure, diabetes, and other chronic diseases.

Yo-Yo Dieting A series of diets followed by

example, if you go to a party and overeat, a flexible diet allows you to cut extra calories the next day and increase your exercise to compensate. As a result, people tend to stay on flexible diets longer and, in the process, learn better long-term eating habits.

Flexible Diets Weight-loss regimens that focus on portion size and make allowances for variations in daily routine, appetite, and food availability.

Our Built-In Appetite Controls Make Diets Less Effective: Our bodies have a complicated set of internal chemical signals and control mechanisms that tell us when to eat, how much to eat, how much fat our bodies should store, and how we should respond when those fat stores start to shrink. Our numerous gut microbes play a surprising role in controlling appetite and fat storage, especially in response to sweeteners, both caloric and noncaloric.

eventual weight gain. Some diet plans and foods promise quick weight loss with no hunger and very little effort. These diets usually backfire. One major reason is that they are rigid. Rigid diets specify rules like “eat only cabbage soup and grapefruit,” or “eliminate all fats and oils” or “never eat sugar.” Because rigid diets are unpleasant and restrictive, cravings build up and people “fall off the wagon.” Once they do, they have a tendency to binge. The result is more anxiety, depression, and a higher percentage of body fat than people on more flexible plans.

Rigid Diets Weight-loss regimens that specify strict rules on calorie consumption, types of foods, and eating patterns. In contrast, flexible diets are based on energy balancing of calories eaten and burned. They focus on portion size and make allowances for variations in daily routine, appetite, and food availability. For

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And our sleep cycles and other circadian rhythms are linked to body weight: Sleeping less than six hours per night can increase ghrelin levels, and in turn appetite and weight gain. Late-night snacking can have a magnified effect based on those same circadian factors. The body’s own fat cells also play a role. In adults, widely distributed white fat cells store energy and help control blood levels of fats and sugars. The body’s white fat stokes the appetite, leading to thicker and thicker fat layers and higher risks of obesity, diabetes, and heart disease. Small groups of localized brown fat cells primarily burn energy to help heat the body in response to cold or starvation. And recently discovered beige fat cells—embedded throughout the widespread white fat tissue—can ramp up and burn extra calories, especially after exercise or when chilled.

Chapter 8 – Managing Your Weight PFW 1101.751 Commercial and Medical Interventions Range from Bogus to Beneficial: Most over-the-counter diet aids are ineffective, or even dangerous. Prescription drugs and bariatric (weight-loss) surgery do help some people. Both have serious side effects, however, and are viable options for only a minority of overweight and obese people. Most diets will work to some degree if you cut calories and increase exercise. However, nearly all dieters gain back their weight over time, unless they permanently adopt new habits.

IV. What Are Eating Disorders? Skipping meals, downing diet supplements, and binging on junk food are all forms of disordered eating. Disordered eating diminishes your wellness but can be short-lived.

Disordered Eating Atypical, abnormal food consumption that diminishes wellness but is neither long-lived, nor disruptive to everyday life. Eating disorders disrupt relationships, emotions, and concentration, and can lead to physical injury, hospitalization, and even death. They require diagnosis and treatment from a psychiatrist or other physician.

Body Dysmorphic Disorder (BDD) A psychological syndrome characterized by unrealistic and negative self-perception focusing on a perceived physical defect.

Eating Disorders Have Distinctive Symptoms: Anorexia Nervosa is a persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss.

Anorexia Nervosa A persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss. Bulimia Nervosa is characterized by frequent bouts of binge eating followed by purging (self-induced vomiting), laxative abuse, or excessive exercise.

Bulimia Nervosa An eating disorder characterized by frequent bouts of binge eating followed by purging (self-induced vomiting), laxative abuse, or excessive exercise. Binge Eating Disorder (BED), a variation of bulimia, involves binge eating but usually no purging, laxatives, exercise, or fasting.

Binge Eating Disorder (BED) A variation of bulimia that involves binge eating but usually no purging, laxatives, exercise, or fasting.

Eating Disorders Disturbed patterns of eating, dieting, and perceptions of body image that have long-term psychological, environmental, and possibly genetic underpinnings and that lead to consequent medical issues. People with a related syndrome called body dysmorphic disorder (BDD) have unrealistic and negative self-perceptions such as believing they look fat even when they are rail thin or feeling underdeveloped when their muscle size is average.

Eating Disorders Can Be Treated: Because eating disorders have complex physical, psychological, and social causes that unfold over many years, there are no quick or simple solutions. The primary goal is to stop the potentially lifethreatening behaviors and the physical damage they can cause to the bones, teeth, throat, esophagus, stomach, intestines, heart, and other organs. Once medically stabilized, the patient can begin long-term therapy. Often, the patient comes from a

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Chapter 8 – Managing Your Weight PFW 1101.751 family that overemphasizes achievement, body weight, and appearance.

V. What Concepts Must I Understand to Achieve My Weight Goals? Recognize the Role of Your Metabolic Heart Rate: Your body consumes as much as 60 to 70 percent of your daily calorie intake—typically between 900 and 1800 calories per day—to sustain functions such as heartbeat, breathing, and maintenance of body temperature.

Balance Your Energy Equation: Long-term weight management relies on a theoretical balancing of your energy equation—that is, equalizing the calories you eat and those you burn through metabolism and exercise

Negative Caloric Balance A state in which the number of calories consumed in food falls short of the number of calories expended through metabolism and physical activity.

Positive Caloric Balance A state in which the

Basal Metabolic Rate (BMR) Your baseline

number of calories consumed in food exceeds the number of calories expended through metabolism and physical activity.

rate of energy use, dictated by your body’s collective metabolic activities.

Isocaloric Balance A state in which the number of

Resting Metabolic Rate (RMR) Basal

calories consumed in food is approximately the same as the number of calories expended through metabolism and physical activity.

metabolic rate plus the energy expended in digesting food. BMR can be influenced by your activity level and your body composition. The more lean tissue you have, the greater your BMR; the more fat tissue you have, the lower your BMR. The higher your fitness level, the greater your ratio of lean tissue to fat mass is likely to be, and the more energy you will burn while exercising and at rest.

Recognize Your Body’s Set Point: Many dieters reach a plateau after a certain amount of weight loss and can’t seem to trim off more pounds. This plateau is due, in part, to a downshifted metabolism balancing out lower calorie intake: The person’s energy balance is now at a weight-maintenance, not a weight loss, level. To “outsmart” and reset the set point, a dieter must lose weight slowly and increase exercise.

Set Point A preprogrammed weight that your body returns to easily when you gain or lose a few pounds.

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VI. How Can I Create a Behavior Change Plan for Weight Management? Prepare for Better Weight Management: Think about your beliefs and attitudes. Do you see yourself as a hopeless victim of “bad genes,” overwork, or low budget? Think you are too young to worry about your weight? Or do you believe that you can take effective control of your body composition and weight through eating intelligently, limiting your calorie intake, and establishing a program of regular exercise? Consider your goals. and establishing a program of regular exercise? Identify barriers to change. What keeps you from changing or maintaining your weight? A lack of information about good weight management

Chapter 8 – Managing Your Weight PFW 1101.751 techniques? Consuming too much fat and sugar and too many refined carbohydrates? Snacking late at night? Eating triggers that encourage overconsumption? Lack of social or emotional support? Lack of exercise? Identify your barriers and brainstorm solutions to them. Visualize new behaviors. What specific new behaviors will you adopt to improve your BMI and body composition? Choose only nutritious lowglycemic foods. Avoid junk food. Track the numbers of servings you eat from each food group. Exercise most days of the week.

Take Action: Commit to your goals. Behavior change requires commitment. Thinking and talking about your commitment with friends is helpful. Set up support. Solicit the help of people you can trust to support your efforts.

VII. Chapter 8 Review Questions 56 2018 – Summer II

Chapter 8 – Managing Your Weight PFW 1101.751 1. The World Health Organization coined the term globesity to promote an understanding of A. Global hunger. B. Rising obesity rates in underdeveloped countries. C. Rising obesity rates in developed countries. D. The epidemic of obesity in the global population

2. Indicate the body system least likely to be affected negatively by excess body weight. A. Cardiovascular system (heart and lungs) B. Digestive system (gallbladder, kidneys, colon) C. Musculoskeletal system (bones and joints) D. Integumentary system (skin and hair)

3. At more than 20 percent above the recommended weight range, a person who is 5’8” tall is c...