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Taking Charge of Your Health: Weight Management


... health issue related to weight-loss products; ... Diet and Weight-Loss Marketplace ... because it can provide dramatic weight-loss but it is primarily water ... – PowerPoint PPT presentation

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Title: Taking Charge of Your Health: Weight Management

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

Learning Objectives
  • Recognize health risks associated with
  • 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

Overweight and Obesity
  • Epidemics in the United States
  • More than ½ of all adults are overweight
  • Nearly a quarter are obese
  • Rate of obesity has doubled since 1960 and
    continues to rise
  • Estimated 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

Factors (continued)
  • Lack of comprehensive health education in schools
  • Lack of nutritious school lunches
  • Fewer short trips on foot or bicycles and more by
  • Greater labor-saving devices for household chores.

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

  • 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
  • Diabetes
  • Psychological wellness such as depression,
    self-esteem (at failing to lose weight), stigma
  • Discrimination 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
  • 1600 calories many sedentary women some
  • older adults
  • 2200 calories most children, teen girls,
  • 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
  • Limiting portion sizes is critical for good
  • 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 foods
  • Limit 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, vegetables
  • Watch 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.

  • 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
  • Regularly scheduled snacks of fruit or vegetables
  • Do not skip meals
  • No 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 Im terrible if Im
    not thin! will limit success
  • Positive internal dialogue is important
  • Support groups such as Overeaters Anonymous offer
    on-going emotional assistance

How We Cope
  • People cope with stress in many ways
  • Some use alcohol, drugs, tobacco or sex
  • Others 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
  • 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.

  • 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

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

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

Other Suggestions for Weight-Management
  • Resist temptation to always clean your plate
  • Do not eat while talking on the phone or watching
  • 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

  • No miracle cures or products
  • No revolutionary diets
  • No pill or potion
  • However, you and your lifestyle are in control of
    weight management.

  • 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.
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