chapter
Learning Objectives
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Weight Control
• Understand that obesity creeps up on people
slowly.
• Be able to calculate and interpret your body
mass index.
• Learn to set a realistic fat-loss goal through
making permanent lifestyle changes.
John Byl
Introduction
Reduced life expectancy
• People in poorer countries have insufficient
food.
• North Americans consume too much food.
Obesity costs are at $75 billion in the
United States.
Quick Facts About
Obesity
• Aninestimated
16% of children aged 6 to 19
the United
States
are overweight.
Quick Facts About
Canadian Obesity
• Obesity affects 50% of men and 30% of
women.
• Obesity prevalence doubled between 1965
and 1999.
• Women aged 20 to 34 decreased obesity
levels by 9%.
Creeping Obesity
• More than 65% of adults are overweight or
obese.
• An estimated 300,000 deaths a year are
attributable to obesity.
• Heart disease
• Diabetes
• Various forms of cancer
A gradual increase in weight due to decreasing
metabolism and lifestyle changes.
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Measuring Fat Levels
• Looking at yourself can be misleading.
• Hydrostatic weighing
• Skinfold measurements
• Electrical impedance devices
Basal Metabolic Rate
Standards Ranking
BMI score
18.5 or less
Underweight
18.5 to 24.9
Normal
25 to 29.9
Overweight
30 or above
Obese
Calculating Your Body
Mass Index
Measurements of BMI
• Imperial: Weight in pounds ÷ height in
inches squared × 703
• Metric: Weight in kilograms ÷ height in
meters squared
Waist-to-Hip Ratios
• A WHR over 0.8 for women and over 1.0 for
men signals an increased risk of developing
weight-related health problems.
• Having a belly bigger than the hips increases
risk.
Information obtained from Department of Health and Human Services: Center for Disease Control and
Prevention, 2006.
1. State the Goal
Realistic balance of reducing calorie consumption
and increasing activity expenditure:
• Healthy sustainability: Maintaining
permanent and positive lifestyle changes.
• Food1.
is God’s
State
gift. the Goal
• Everything God created is good (1 Timothy 4:4-5).
(continued)
• Diet approaches
– Atkins
– Ornish
– Hunter-gatherer
»Replace monounsaturated transfat.
»Consume more omega-3 fat.
(continued)
»Eat lots of fruit, vegetables, nuts,
and whole grains—avoid high
glycemic loading.
• Cut fat efficiently.
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2. Assess Your Present
Lifestyle
• Reevaluate your
lifestyle
• Increased BMI and sleep deprivation: Sleep
too little or too much, and you gain weight.
• Walking improves all-around health.
(continued)
3. Design a Specific Plan
• Write out the specific components of your
plan in a positive way and make them work.
• Revisit your plan from time to time to see
when you’re having difficulties.
• Revise your plan and you’ll succeed.
5. Plan Intervention
Strategies
• Do what you love for physical activity.
• Have concrete goals.
• Think beyond yourself.
• Take rest and stretching breaks from your
computers (http://keats.admin.virginia.edu/
ergo/stretch.html).
2. Assess Your Present
• Fitting in fitness in fun ways
Lifestyle
(continued)
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•
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Frequent flights
Knead some dough
Walk through writer’s block
Be the fan of the game
Walk and roll
Think on your feet
Walk-the-talk phone calls
Stretch your computer time
Add time during ad time
Start a walking bus
Parking lot walks
4. Predict Obstacles
• Predict obstacles and accept personal
responsibility for actions.
• For example, what to do
• When traveling
• When eating out
• When stressed
6. Assess Compliance
With the Plan
• Weigh scale
• Pluses
• Minuses
• Choose wellness
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7. Assess Progress of
Your
Overall Goal
• Set realistic dates to assess progress.
• Celebrate successes.
• Revise goals if necessary.
Next Steps
Improve the quality of your life by having a
healthy body composition.
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