Unit 2 Chapter 7 Body Weight and Body Composition Overweight and Obesity - Overweight: body weight that exceeds the recommended guidelines for good health- Obesity: body weight greatly exceeds the recommended guidelines - No gender, age, state, racial group, or educational level is spared from the problem of overweight although the problem is worse for the young and the poor- Bother overweight and obesity are associated with serious health problems - 66% of Americans are overweight, 34% are obese- 12% of kids 2-5 are obese - 17% of kids 6-19 are obese - An elementary school kid who is overweight has an 80% likelihood of being overweight at age 12- A person who is obese at 18 faces 28:1 odds against maintaining health adult weight - 1991o 4 states had an obesity rate of 15%o None had a rate of 20%- 2007o Only Colorado had below 20%- 2014o No states are below 20%Health Issues Related to Overweight and Obesity - The overweight & Obesity are 4 times more likely to die before reaching expected lifespan and have increased risk for:o High blood pressure o Diabetes o Elevated cholesterolo Coronary heart disease and Stroke o Gall bladder disease o Osteoarthritis o Sleep Apneao Lung problems o Certain cancers (uterine, prostate, and colorectal)o Metabolic Syndrome associated with increased risk for cardiovascular disease and Type-2 Diabetes What Is Health Body Weight - There is no ideal body weight for each person, but there are ranges for a health body weight- A healthy body weight is defined aso Acceptable body mass indexo Fat distribution that is not a risk factor for illnesso Absence of any medical conditions that would suggest weight lossWhat Is a Healthy BMI?- The range for a healthy BMI is between 19-24- BMI below 18.5—underweight, is too low and is unhealthy - BMI above 24.5—overweight, is too high and is unhealthy- BMI above 30—obese, is way too high and is decidedly unhealthy - BMI can be thrown off by muscle mass - Younger, strength trained athletes tend to have heavier muscles which makes their BMI appear too high. They actually are leaner (not as fat) than their BMI would suggest - Older People tend to lose muscle mass over time, so less of their weight is useful muscle, meaning they tend to be fatter than their BMI would suggest - BMI chart is not accurate for children and adolescence What is Healthy % Body Fat?- The human body needs a minimum level of body fat for proper hormone regulation and overall health - Too low % fat can cause infertility, lack of menstruation, depression, and susceptibility to disease - A generally acceptable fat % is roughly o 17-30% adult womeno 11-20% adult men- The recommended minimum fat % (usually for highly conditioned athletes)o 15-20% adult womeno 5-10% adult menDetermining Healthy Body Weight/Body Fat- BMI (while for the thickly muscled, BMI can be pretty inaccurate, it is generally a good body weight health indicator)- Other Body Fat % Methodso Immersiono X-ray (DXA)o Skinfold measurement o Body podo Electrical conductance - Other weight/health indicators:o Body Fat Distribution (waist to hip ratios) Ratio between the circumference of the waist and the circumference of the hips Research has seen a clear link that fat carried around the torso to lead to higher fat content in the blood—a heart disease factor “Apple” vs. “pear”—an “apple” distribution generally places the person at higher health risk, especially cardiovascular risk (Torso body fat tends to increase in post-menopausal women) Higher abdominal fat leads to higher risk for: heart disease, stroke, diabetes, hypertension, some cancers  Even if you have a “healthy” BMI, large waist circumference is a risk factor for disease Diabetes and Obesity - The rates of obesity and diabetes in the UUS have risen in parallel - 90-95% of people with the diabetes have Type-2, the form strongly associated with obesity - Approximately 80% of American youth with Type-2 diabetes are obese- A reduction in body weight by 7% through diet and exercise will reduce the risk of developing diabetes by 58%Discrimination and the Economic Impact of Obesity - Overweight children are sometimes teased or bullied; weight-related bully does not stop when you reach adulthoodo The overweight face discrimination in hiring practices, lower wages, and social stigma o A recent study found the overall, tangible cost of obesity for a woman was $4,879 per year, and for a man $2,646The Problem of Underweight - A sudden, unintended weight loss without a change in diet or exercise level may signify an underlying illness and should prompt a visit to a physician - Some individuals have difficulty keeping weight on, and to gain weight, you need to change yourenergy balance o Eating more frequent and energy-dense mealso Add nutritional supplements as snackso Reduce aerobic exercise and increase resistance or weight training Factors that Influence Your Weight - Genetic and Hormone Influenceo No obese parents = you have a 10% risk of being obese o Two obese parents = you have an 80% risk of being obese o Multiple genes involved - Gender and Ageo Puberty increases the body fat expected for females by nearly double (12%-25%)o Entering your 50’s weight gain becomes a serious likelihood - Food Environment “obesogenic environment”o Poor eating patterns are a huge predictor of obesity- Food Choiceso Unhealthy foods are more: available, convenient, heavily advertised, and cheap- Eating Outo Has become a huge part of American life. Restaurant food is higher calorie, higher fat, higher salt, lower fiber- Portion Control o Serving size has become “super-sized” in restaurants and eating at home o Half a cup of fruit, vegetables, pasta, or rice is about the size of a small fisto One cup of milk, yogurt, or chopped fresh greens is about the size of a small hand holding a tennis ballo Three ounces of meat, poultry, or fish is about the size of a computer mouse or a deck of cardso Two tablespoons of salad dressing or butter are the size of a ping-pong ballo One ounce of cheese is about the size of a pair of dice - Lifestyleo Automobile—even though 25% of the trips are less than a mile, we always take the caro TV—TV time directly correlates to obesityo Computer—socializing, shopping, and playing games have become sedentaryo Friends—the more strongly we identify with a friend, the more likely we are to match their weight gain o Yo-Yo Dieting/Weight Cycling—rapid weight loss by dieting