Chapter 15: Weight Management

Core Concepts in Health 16th ed.

==Energy balance:== key to maintaining healthy body weight and keeping a healthy ratio of fat to fat-free mass.
==Overweight:== total body weight above the recommended range for good health.
==Obesity:== a more serious degree of overweight that carries multiple health risks.
==Resting metabolic rate (RMR):== largest component of metabolism, is the energy required to maintain vital body functions while the body is at rest.
==Anorexia nervosa:== characterized by failure to eat enough food to maintain a reasonable body weight.
==Bulimia nervosa:== characterized by recurring episodes of binge eating followed by purging.

The location of fat on your body is an important indicator of health because it is known to affect your risk for disease.
- A waist circumference greater than or equal to 40 inches in men or 35 inches in women is associated with increased risk for chronic disease.
- A waist-to-hip ratio above 0.94 for men and above 0.82 in women is associated with an increased risk of heart disease and diabetes.
An android pattern of fat is called apple shaped: Men and postmenopausal women tend to store fat in the upper region of their body, particularly in the abdominal area, as visceral fat.
- The apple shape—primarily abdominal fat—increases risk of high blood pressure, diabetes, early-onset heart disease, and certain types of cancer, strokes, and mortality. This risk is independent of a person’s BMI.
- The risk appears to be higher because visceral fat is more easily mobilized and sent into the bloodstream, increasing disease-related blood fat levels.
People who have gynoid fat are called pear shaped: Premenopausal women usually store fat in the hips, buttocks, and thighs, as subcutaneous fat.

A higher RMR means that a person burns more calories while at rest and therefore can take in more calories without gaining weight.
One of the reasons that exercise is so important during a weight-loss program is that exercise, especially resistance training, helps maintain muscle mass and metabolic rate.

In type 1 diabetes, the body’s immune system, triggered by viral infection or some environmental factor, destroys insulin-producing cells in the pancreas.
In type 2 diabetes, the pancreas does not produce enough insulin, or body cells become resistant to insulin, or both.

Eating regular meals daily, including breakfast and snacks, is important to weight management.
Eating small, frequent meals on a regular schedule is healthier than skipping meals, which leads to excessive hunger. Skipping meals can also lead to binge eating or snacking.

The body takes in energy (calories) from the food you eat and uses energy (calories) to maintain vital body functions.
Even when resting, your body burns calories by performing basic functions to sustain life, such as: breathing, circulation.

For weight management, pay special attention to total calories, especially sugars, portion sizes, energy and nutrient density, and eating habits.
Limiting portion sizes is crucial to maintaining good health. It is also easier than calorie counting.
To maintain your current weight, the calories consumed must equal calories expended.
- To lose weight, a person must reduce calorie intake and/or increase calories burned.
- An increase in physical activity combined with moderate calorie restriction is the best approach for weight loss.
A regular eating pattern and personal rules to govern food choices help structure decisions about diet.
Balance meals with whole grains, lean protein, fiber-rich fruits and vegetables, low-fat dairy, and small amounts of healthy fats.
Pay attention to portion sizes.
Declaring certain foods permanently off limits is usually less effective than striving for moderation.
Physical activity burns calories and changes metabolism so that more food will be used for energy than stored as fat.
Adequate coping strategies for dealing with the stresses and challenges of life can help in maintaining healthy lifestyles.