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HLTH1001 - Principles of Health I Chapter 6 Managing Your Weight: Finding a Healthy Balance Determining the Right “Weight” for You Body Mass Index (BMI): weight-to-height ratio BMI = (weight in kg)/(height in m2) BMI = [(weight in lb)/(height in in2)] x 705 Adults’ BMI classification: Less than 18.5 = “Underweight” 18.5 - 24.9 = “Healthy Weight” Greater than 25 = “Overweight” Greater than 30 = “*Obese” [Three Classes: 1 // 2 // 3] *associated with: CVD, Cancer, T-2 DM, osteoarthritis Overweight and Obesity © 2015 Canada Inc. * Body Composition: Parameters Total Body Mass: lbs. or kg Fat Mass (FM): relative and absolute Fat-Free Mass (FFM): relative and absolute Regional FM distribution: location Assessing Your Body Fat Content Dual-Energy X-Ray Absorptiometry (DEXA) Hydrostatic Weighing Skinfold Measurements Bioelectrical Impedance Analysis (BIA) Overweight and Obesity (continued) © 2015 Canada Inc. * * Keeping Weight Loss in Perspective Lifelong approach: sensible eating, physical activity, social support. Physical Activity Basal Metabolic Rate (BMR): essential bodily functions Resting Metabolic Rate (RMR): low intense movements Exercise Metabolic Rate (EMR): high intense movements Thermic Effect of Food (TEF): energy for digesting food Managing Your Weight © 2015 Canada Inc. * Improving Your Eating Habits Only eat when hungry (frequent, smaller feedings) Be aware of emotional eating // chew food slowly Don’t skip breakfast Drink water, instead of sugary drinks Make favourite “unhealthier” foods inconvenient to access Turn off distractions, while eating (ex. TV, phones) Managing Your Weight (continued) © 2015 Canada Inc. * Is Dieting Healthy? Concerns of “Dieting” Adverse health conditions (ex. affects metabolism, hormones) Short vs. long-term success // precursor to eating disorders “Miracle” Diets Very low-calorie diets (“VLCDs”) and other “miracle” diets Low-Carbohydrate Diets Ketosis: can be dangerous, long-term, if not done correctly Managing Your Weight (continued) © 2015 Canada Inc. * Heredity and Genetic Factors Body Type: Endomorphy // Mesomorphy // Ectomorphy Genes: children of obese parents, increased risk of obesity Endocrine Influences: The Hungry Hormones <2% of obesity caused by endocrine (i.e. thyroid) problems Adaptive Thermogenesis: person eats but does not weight gain Hunger, Appetite, and Satiety “Satiety” = the feeling of being “full” Risk Factors for Obesity © 2015 Canada Inc. * Body Type © 2015 Canada Inc. * Metabolic Rates and Weight Lifespan (infancy, puberty, pregnancy) ? increased metabolism On-and-off (“yo-yo”) dieting ? lowers metabolism Setpoint Theory: body has a weight at which it is comfortable Psychosocial Factors Socialization and eating cues: fast foods (processed, oversized) Lifestyle Cultural aspects: our education system and work life Labour-saving devices: exercise viewed as “work” Risk Factors for Obesity (continued) © 2015 Canada Inc. * Weight Bias Negative attitudes towards people with weight challenges Associated with higher rates of: Depression, suicide, and disordered eating Poorer psychological adjustment, social isolation Thinking Thin: Body Image Disorders Media: reinforces “thinness” as beauty ideal Social Bias Against the Overweight © 2015 Canada Inc. * HLTH 1001 – Principles of Health Focus On: Body Image What Is Body Image? “Body Image” How comfortable you feel about yourself, body, and appearance “Negative” Body Image: discomfort, shame, and anxiety “Positive” Body Image: celebrating uniqueness Many Factors Influence Body Image The Media/Popular Culture, Family, Community. The Four Myths of Body Image Appearance is more important than health How you look is most important thing Anyone can be thin and attractive (only requires “willpower”) Extreme dieting: an effective weight-loss strategy © 2015 Canada Inc. * How Can You Develop a More Positive Body Image? Some People Develop Body Image Disorders Body Dysmorphic Disorder (BDD) Obsessively concerned with appearance (distorted view) Perceived lack of muscles, facial blemishes, etc. Social Physique Anxiety (SPA) Disproportionate time fixating on body Exercising; ego-centered, self-directed activities © 2015 Canada Inc. * What Is Disordered Eating? Some People Develop Eating Disorders Disordered Eating: Atypical eating behaviors to achieve lower weight, not diagnosed clinically Compulsive eating, habitual dieting Eating Disorder: Severe disturbances in body image and eating Abnormal eating, efforts to control weight Abnormal attitudes: body weight and shape Linked with: clinical depression, alcohol abuse, other addictions © 2015 Canada Inc. * Eating Disorders (continued) Some People Develop Eating Disorders (continued) Anorexia Nervosa: obsession with food, self-starvation, and/or extreme exercising Medical issues: bones, muscles, organ systems Criteria: Bodyweight: not healthy for age and height (BMI values) Disturbance in bodyweight and shape Intense fear of gaining weight: becoming fat © 2015 Canada Inc. * Eating Disorders (continued) Some People Develop Eating Disorders (continued) Bulimia Nervosa: binge eating then purging Self-induced vomiting, laxatives 1-3% of adolescent and young females Criteria: Binge eating: behaviour to prevent weight gain At least once a week, for 3 months Body shape and weight influence self-evaluation © 2015 Canada Inc. * Eating Disorders (continued) Some People Develop Eating Disorders (continued) Binge Eating Disorder (BED): Binge eating but do not purge No abnormal attitudes: dieting; body weight, shape Criteria: Associated with 3+ of the following: continued Eating much more rapidly than normal Eating until feeling uncomfortably full © 2015 Canada Inc. * Eating Disorders (continued) Some People Develop Eating Disorders (continued) Binge-Eating Disorder, criteria: (continued) Associated with 3+ of the following: continued Eating large amounts, when not hungry Eating alone due to embarrassment (quantity) Feeling disgusted, depressed, guilty after overeating Marked distress regarding binge eating Binge eating, 1+ times a week (3 months) Binge eating, not associated with compensatory behaviour © 2015 Canada Inc. * Eating Disorders (continued) Some People Develop Eating Disorders (continued) Eating Disorder Not Otherwise Specified (ED-NOS) Unclear diagnosis: eating, body image problems Purge after normal eating Chewing food repeatedly then spitting it out Binge eating and purging (but not regularly) © 2015 Canada Inc. * Eating Disorders (continued) Treatment for Eating Disorders Without treatment: ~20% will die With treatment: recovery rates from 44%–76%(~60%) Treating Eating Disorders Early diagnosis, treatment: best predictors (success) Multidimensional approach: psychological, social, environmental, physiological; involving family and friends May require hospitalization and psychotherapy Helping Someone with an Eating Disorder Patience, compassionate, encouraging, nonjudgmental © 2015 Canada Inc. * Anorexia Athletica: “Female Athlete Triad” Compulsive exercising = power, control, self-respect Self-worth based on performance No exercise: possible guilt, anxiety, and/or depression Warning signs/symptoms: Exercise taking time from work, school, relationships Injuries: joints, connective tissues, bones, heart Muscle Dysmorphia: “Megarexia” (Reverse Anorexia) Body perceived as insufficiently lean/muscular Individuals likely to use steroids, supplements Some People Develop Exercise Disorders © 2015 Canada Inc. * Some People Develop Exercise Disorders (continued) © 2015 Canada Inc. * https://beinvernd.is/wp-content/uploads/2016/06/femaletriad.png
