Taking Charge of Your Health: Weight Management

1. Taking Charge of Your Health: Weight Management Frederick Schulze, D.Ed., CHES Asst. Professor, Health Science Lock Haven University of Pennsylvania

2. 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 major.

3. Learning Objectives • Recognize health risks associated with overweight; • 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 America.

4. 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.

5. Childhood Obesity On the rise with 1 in 3 children now is either overweight or at risk for becoming so.

6. Associated Health Problems • Inactivity and overweight account for than 300,000 premature deaths annually in United States, 2nd only to tobacco-related deaths.

7. 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.

8. 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.

9. 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.

10. 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 teens

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

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

13. Definition • 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.

14. 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.)

15. Health Risks (continued) • Gallbladder and kidney diseases, skin problems, sleep disorders, arthritis, bone and joint disorders • Diabetes • Psychological wellness such as depression, self-esteem (at failing to lose weight), stigma • Discrimination from others and ostracism

16. 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.

17. Dieting and Eating Habits • Follow these GENERAL suggestions in daily calorie intake: 1600 calories: many sedentary women & some older adults 2200 calories: most children, teen girls, active women, sedentary men 2800 calories: teen boys, many active men, some very active women

18. Portion Sizes • Most of us underestimate the amount of food we eat • Limiting portion sizes is critical for good health • Check serving sizes listed on packages & learn to judge sizes more accurately.

19. 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

20. 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.

21. 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.

22. Protein • 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.

23. Your Eating Habits • Small, frequent meals at regularly scheduled times • 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

24. 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.

25. Your Emotions • How we think about ourselves plays an important role in weight management • Negative self-talk such as “I’m terrible if I’m not thin!” will limit success • Positive internal dialogue is important • Support groups such as Overeaters Anonymous offer on-going emotional assistance

26. 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)

27. How We Cope (continued) • Stress management such as visualization, progressive muscle relaxation • Massage therapy • Friendship network • Exercise • Hobbies, volunteer work • Learning to manage conflict

28. 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.

29. 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 diary • Note in diary all intake of foods, snacks, drinks and activities while eating

30. 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.

31. Fasting • 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 resumed.

32. 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 worldwide.

33. 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 Anonymous.

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

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

36. References • 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.