Weight Control

1
Weight Control
Ch 13
2
Basic Concepts

• Obese
• An excess accumulation of fatty tissue in the
  body
• Overweight
• A weight greater than that listed in established
  tables

3
Health Risk (Obesity)

• High blood pressure
• Most serious health problem
• Other examples of risk include
• Liver, kidney, heart, and blood vessel disease
  diabetes

4
Measuring Body Fat

• Underwater weighing
• Most accurate very expensive/time consuming
• Skinfold calipers
• Correlates closely inexpensive
• Bioelectrical impedance
• Fairly accurate Becoming more available

5
Health Significance
Regional fat storage

• Waist-to-Hip Ratio
• Best means of predicting possible risk for
  disease
• Body Mass Index(BMI)
• Fair means of predicting possible risk for
  disease

Height Weight
6
Eating Disorders

• Intense fear of being overweight
• Anorexia Nervosa
• Fasting even when underweight
• Bulimia
• Characterized by a binge-purge cycle

7
Weight-Loss Marketplace

• 25 to 64 of overweight adults in the U.S.
• 1995 sales of weight-loss products and services
  totaled 33.3 billion
• Leading Categories ???

8
Leading Categories
(15.8 billion)

• Diet soft drinks
• Fitness and
• exercise clubs
• Low calorie
• prepared foods

(8.27 billion)
(2.68 billion)
9
Leading Categories

• Commercial weight-
• loss programs
• Appetite suppressants
• meal replacement
• products
• Books/tapes

(1.78 billion)
(8.27 billion)
(503 million)
10
Questionable Diets

• Complete Fasting
• Said to be safe for a few days
• Metabolism begins to slow
• Supplemented Fasting
• Eating small amounts of protein
• Provides glucose for the brain
• Low-Carbohydrate (High-Protein) Diets
• Promoters claim carbohydrates are the dieters
  1 enemy -- hunger

11
Questionable Diets

• The Atkins Diet
• Belief that carbohydrates, not fat, are what make
  people fat
• Liquid Protein Diet
• Limiting food intake -- serious changes
• Many illnesses/some deaths FDA warning
• The Scarsdale Diet
• Itemized foods for each day 700-1000 cal
• Does not change eating habits

12
Questionable Diets

• The Beverly Hills Diet
• Based upon bizarre notions about digestion and
  metabolism such as Undigested food winds up as
  fat
• Only one food type eaten per day
• Fit for Life Diet
• Based on the notion that the wrong food
  combination causes foods to rot thus poisoning
  the body diet suggest eating foods high in water
  content to wash out the body from the inside

13
Questionable Diets

• Cabbage Soup Diet
• Unlimited amounts of soup made from cabbage,
  onions, celery, tomatoes, green peppers, and
  Lipton Onion Soup Mix food items are added each
  day
• Provides inadequate nutrition for long term use

14
Questionable Diets

• Herbalife
• Diet plan based on four products
• Power protein meal substitute
• Herbal blend whose whose ingredients include
  small amounts of laxatives
• Multivitamin/multimineral/herb formula
• Linseed oil formula
• FDA/Litigation problems not proven

15
Prescription Drugs

• No drug or drug product can ensure permanent
  weight loss
• Some products can suppress appetite temporarily
  but with limited success

16
Nonprescription Products

• Phenylpropanolamine
• Nasal decongestant suppresses appetite but with
  side effects
• Ma Huang
• Herb contains ephedrine, a nervous system
  stimulant

17
Nonprescription Products

• Diet Teas
• Many teas claim to help weight loss No proven
  evidence
• Benzocaine
• Local anesthetic Used in chewing gums and candy
  Dulling nerve endings decreases appetite

18
Nonprescription Products

• Bulk Producers
• Noncaloric substances that trick the body into
  thinking its full
• Diet Candies
• Supposedly raise blood sugar levels when taken
  before meals thus decreasing the appetite No
  evidence

19
Nonprescription Products

• Starch Blockers
• Said to contain an enzyme that blocks digestion
  of starch Starch digestion enzymes are very high
• Sugar Blockers
• Contain an extract that prevents sugar in the
  diet from being absorbed No reliable evidence

20
Nonprescription Products

• Chromium Picolinate
• Claimed that use can melt away fat without
  dieting No evidence
• Hormonal Fakery
• Products that claim to cause weight loss through
  growth hormone release No evidence

21
FDA Definitions

• Low-calorie
• Cannot contain more than 40 calories per serving
• Reduced calorie
• Must be at least one third lower in calories than
  a reference food
• Imitation
• Foods that no longer comply with a standard

22
FDA Definitions

• Sugar-free or Sugarless
• Consumer must be alerted if product is not
  reduced in calories
• Light
• An item that is likely to be reduced in calories

23
Meal-Replacement Drinks

• Examples
• Slim-Fast, Ultra Slim-Fast, and Dyna-Trim
• Little evidence that they are effective
• Some even gain weight

24
Artificial Sweeteners

• Three artificial sweeteners have FDA
  approval
• Saccharin Aftertaste (must carry warning label)
• AspartameNutraSweet No aftertaste broken down
  in body 180xsugar
• Acesulfame potassiumSunette No aftertaste
  passes through body unchanged 200xsugar

25
Fat Substitutes

• Simpless
• Changes protein into a substance that closely
  resembles fat-like products
• Olestra
• Fat is to large to be digested

26
Questionable Practices and Procedures

• Body Wrapping
• Dehydration
• Cellulite Removers
• Spot reduction???
• Gastric Balloon
• A balloon inserted into the stomach and inflated

27
Gadgets and Gimmicks

• Many claims have been made as to how one can
  obtain weight-loss
• Specific gadgets(???) as well as gimmicks(???)
  have deceived many consumers

28
Surgical Procedures

• Considered a radical approach
• Should only be used for individuals who are
  morbidly obese and in danger of dying

29
Commercial Programs

• Typically promise loss of 20 to 30 pounds in one
  month
• Programs are said to be medically supervised
  supervision varies
• Packaged foods, drinks, and supplement mixtures
  are often used for some or all meals
• 35 to 75 a week

30
Suggestions for Weight Control

• Exercise
• Plays a critical role in weight reduction
  traditional decrease in activity/metabolism/weight
  s
• Behavior Modification
• Successful weight control requires a permanent
  change in the behavior causing the problem

31
Exercise Concepts, Products, and Services
32
Public Perceptions

• General thought - Exercise is good for your
  health
• The need for exercise became evident after
  thousands of men were rejected as physically
  unfit for military duty is World War I

33
Public Perceptions

• Physical education became popular in the 1920s
• The 1950s revealed that American children were
  not as fit as European children
• This prompted President Eisenhower to began
  investigating ways to improve Americas fitness
  level

sports
34
Public Perceptions

• President Kennedy established the Office of
  Sports and Fitness (now the Presidents Council on
  Physical Fitness and Sports)
• In the late 1960s Kenneth Cooper emphasized
  aerobics and all-around fitness and health

Health/Fitness
35
Public Perceptions

• Recent years have yielded a surge of strength
  training activities
• Aerobic type activities are becoming more popular
  (cycling, skating/blading activities, and
  jogging/walking

36
Benefits of Exercise

• Increases stamina
• Lowers blood pressure
• Improves blood cholesterol levels
• Helps lower abnormal blood sugar levels

37
Benefits of Exercise

• Reduces stress
• Improves sleep
• Helps prevent osteoporosis
• Prolong life (longevity)
• Enhance Quality of life

38
Types of Exercise

• Anaerobic without oxygen
• Exercise is so intense that respiration cannot
  supply needed oxygen
• Aerobic with oxygen
• Prolonged exercise during which oxygen needed is
  supplied through breathing

39
Starting an Exercise Program

• Consider whether or not a physicians advice is
  necessary
• Recommended for anyone over the age of 35 and
  anyone who has had a family history of health
  problems
• If in question see physician

40
Starting an Exercise Program

• Determine the present level of fitness
• Select a type of activity appropriate to age,
  condition, and goals

41
Starting an Exercise Program

• Be prudent about the amount of exercise being
  performed
• Add physical activity to your daily routine (use
  stairs)
• Set goals (short-term long-term)

42
Exercise Equipment and Supplies

• Exercise Bicycles 150 - 2000
• Rowing Machines at least 250
• Cross-Country Ski Exercisers Nordic Track
  Pro-excellent by Consumer Reports
• Stair Steppers and Climbers look for one where
  the feet move independently

43
Exercise Equipment and Supplies

• Treadmills 500-1500 offer running activity
  with less chance of injury
• Mountain Bikes 225 - 370 Trek 820-best by
  Consumer Reports
• Bicycle Helmets 25-85 Injury reduced?
• Electronic Feedback Distance, speed,
  repetitions, time, heart ratecalories?

85
44
Exercise Equipment and Supplies

• Strength-Training Equipment (3 types)
• Free weights, weight stacks, nautilus
• Athletic Shoes 45-135
• Buy shoes that are specific!
• Improper shoes can cause problems with posture,
  as well as, pain in the ankles, knees, hips, and
  lower back

45
Questionable Devices

• Continuous passive motion tables
• Motorized tables unsubstantiated claims
• Gravity inversion devices
• Allows one to hang up-side-down no evidence
• Abdominal toners
• Cannot flatten a flabby stomach
• Special garments
• Electrical nerve/muscle stimulators

46
Exercise Facilities

• Typical cost
• Entry fee 100 - 500
• Monthly fee 25 - 75
• Ask questions before joining a facility
• Visit at least two facilities

47
Consumer Problems

• Consumers should beware of the following
• Special reduced prices
• Bait-and-Switch
• Free visits
• Before-and-After photographs
• Weight loss without exercise
• Guarantees
• Cancellation
• Extra equipment/Activities

48
Saunas

• Are saunas healthy???

• Not recommended for people with
• heart and respiratory problems

• Other dangers include heat stroke
  
• and dehydration

• Maximum exposure to a sauna
• should be 15 minutes

49
Home Equipment

• Fitness levels can be obtained by using equipment
  at home
• Equipment should be chosen according to goals and
  budget
• Equipment may range from a mat and jump rope to
  elaborate machines(treadmill, stair climber)

50
Corporate Fitness Programs

• Most corporate programs of 50 or more people have
  some type of fitness program
• Some have their own facilities while others use
  public facilities
• Effectiveness Up to 2.00 savings on 1.00
  investment

51
Exercise and Weight Control

• Exercise is a major component of weight loss
• Lifestyle should also be considered important
• Adequate diet is essential

52
Nutrition for Athletes

• 50 to 60 Carbs
• 20 to 30 Fats
• 15 to 20 Protein
• With vigorous activity, calories may need to be
  increased

53
Energy Bars

• 100 to 300 calories, mostly from carbohydrates
• May benefit those who exercise for more than 30
  minutes at a time
• This energy can be obtained less expensively
  (bananas, raisins)

54
Other Ergogentic Aids
FALSE

• Many companies are marketing products with claims
  that they can increase stamina and endurance and
  help build stronger muscles
• Claimed to be natural steroid or growth
  hormone releaser

55
Food Faddism

• An unusual, enthusiastically adopted pattern of
  food behavior

56
Dietary Supplements

• Any food substance consumed in addition to
  regular food intake

57
Nutrition

• Most experts agree that healthy individuals can
  get all needed nutrients through eating a
  balanced diet

58
Stress Supplements

• Stress-formulas typically contain several times
  the RDA for the B complex and C vitamins
• Excess of these vitamins pass through the system

59
Vitamins Natural vs. Synthetic

• Claims that natural vitamins are better than
  synthetic vitamins are unfounded
• Claims for foods vitamins???

60
Antioxidants

• During metabolism oxygen free radicals are
  formed
• Antioxidants absorb these radicals
• Source Fruits vegetables

61
Amino Acids

• Amino acids are often marketed as weight loss of
  ergogentic aids
• Evidence does not support these claims

62
Megavitamin Claims

• Vitamin C
• No benefit
• Vitamin E
• No proven therapeutic, nutritional, or cosmetic
  value

63
Dangers of Vitamin Excess

• Excess vitamins seldom serve a purpose
• Fat-soluble vitamins are stored in fat and can
  reach toxic levels
• Water-soluble vitamins are typically passed
  through the system

64
Supplement Use

• Supplements are useful for individuals who do not
  consume an adequate diet
• Examples include
• Wrestler, Severe caloric restriction, those with
  low calcium intake

65
Health Foods

• Special foods that can benefit peoples health
• Be careful with the health food claim most any
  food is healthy in moderation

66
Organic Foods

• This term attempts to describe the method of food
  production
• Foods grown naturally
• No pesticides
• No artificial fertilizers

67
Natural Foods

• Foods produced with minimal processing and
  without additives or artificial ingredients
• The word natural usually means the product is
  higher-priced

68
Medicinal use of Herbs

• Many believe that either one or a combination of
  different plant origin substances can provide a
  legitimate medical use
• Roots, plants, barks, and seeds are examples

69
Microbiotic Diets

• Microbiotic - Way of long life
• System that advocates a vegetarian diet in which
  foods of animal origin are used to complement but
  not be the meal
• Followers of the diet were at risk for
  malnutrition

70
Health-Food Stores

• In 1995 there were an estimated 9,012 health-food
  stores in America
• Total gross sales were 6 billion
• 2.2 billion for vitamins and supplements
• It is not legal for storekeepers to diagnose or
  prescribe

71
Pharmacist

• Most every pharmacy stocks and sells supplements
  that are irrationally formulated
• Most give poor advice about supplements
• Pharmacist make money on supplements

72
Unqualified Nutrition Consultants

• There are many consultants who have obtained some
  sort of certification in the field of nutrition
• Some of these programs take less than a year to
  complete
• Nutrition information continues to change

73
Diagnostic Test???

• Many practitioners and consultants use test as a
  bases for recommending supplements
• Examples include
• Hair analysis, muscle testing, live-cell
  analysis, and Essential Metabolics Analysis

74
Diagnostic Test

• Hair Analysis
• Test is preformed by obtaining a sample of hair
  and sending it to a lab to be analyzed
• Hair analysis does not show the bodys
  nutritional state

75
Diagnostic Test

• Muscle testing
• Based on the notion that every organ dysfunction
  is accompanied by a specific muscle weakness
• This enables disease to be diagnosed through
  testing of the muscles

76
Diagnostic Test

• Live-cell analysis
• Preformed by placing a drop of blood on a
  microscope slide
• The blood is visually examined and a diagnosis is
  made
• The claim is that it is useful in detecting
  vitamin and mineral deficiencies as well as other
  health problems

77
Diagnostic Test

• Essential Metabolics Analysis (EMA)
• Claim is to precisely measure the bodys nutrient
  status
• preformed by placing a type of white blood cell
  in a dish and adding nutrients
• A growth stimulant is added and cell growth is
  analyzed