Obesity

Obesity is a simple issue

False, it is a complex interaction between a multitude of socio-psycho-physio-biological factors that promote weight gain and ultimately impair health

Obesity is a calorie in-calorie out issue

Somewhat true, it is but the reason for the calorie intake is complex

Root cause of obesity

chronic energy imbalance

Biological and genetic factors of obesity

• predisposition for energy storage

• appetite regulation

Environmental factors of obesity

• what is available

• calories dense

• nutrient poor

Psychological and behavioural factors of obesity

• stress

• learned behaviours

Socio-economic factors of obesity

• food insecurity

• lower income

Early-life epigenetic influences of obesity

• prenatal

• early childhood nutrition

Hypokinetic disease

• diseases associated with lifestyle and environmental causes

• characterized by, associated with, or caused by decreased motor activity

How many people were living with obesity in 2011 in Canada

35.9%

How many people were overweight in 2011 in Canada

27.3%

Overweight

when body weight exceeds the maximum desirable weight for height

Obese

when body weight is 20% or more over the desirable weight (25% for females)

Pros of using skin folds to determine obesity

• more accessible

• very quick

Cons of using skin folds to determine obesity

• evaluator may use incorrect measurement methods

• calipers may be used incorrectly or not good quality

• assumptions and limitations

• invasive and uncomfortable

Obesity

a condition in which the natural energy reserve, stored in the fatty tissue of humans and mammals, is increased to a point where it is a risk factor for certain health conditions or increased mortality

Indicators of obesity

• BMI >30

• waist circumference >102cm (male) or >88cm (female)

• percent fat >25% (male) or >30% (female)

Being obese always reflects poor health and guarantees a person will have health problems

False

Metabolic syndrome

• cluster of conditions that occur together (high BP, excess body fat around waist, high cholesterol)

• increases risk of stroke, heart disease, and type 2 diabetes

3 Component Strategy

1. Caloric Expenditure (increase energy expenditure)

2. Nutrition - Macronutrients

3. Build Muscle (resistance training)

How does resistance training affect metabolism

• resting metabolism: 2-4.5 lbs of new muscle = additional 10-30 kcal/day

• factor in activity/digestion: ~8-16 kcal per pound per day

Health weight loss

• no more than 1-2 lbs per week

• recommended 1 lb/week

• decrease energy intake by 250kcal/day

• increase PA by 250 kcal/day

Exercise is the answer to weight loss

False, it has to be more than just exercise

Weight loss strategies

• exercise regularly

• follow Canada Food Guide

• set realistic weight loss goals

• reduce total fat intake

• consume more fruits and veggies

• increase water consumption

What to avoid when trying to lose weight

• thinking there is a magic pill

• going on a severe low-calorie diet

• replace real food with a meal in a can

Effects of severe energy restriction

• body thinks its starving

• BMR may decrease by 45%

• body gets efficient at storing fat

• become lethargic which usually causes decrease in activity

Advantages of exercise during weight loss

• maximizes fat loss and minimizes muscle loss

• increase BMR

• increase metabolic rate during and after activity

• increase bone density

• increase HDL cholesterol and decrease LDL