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Healthy Weight & Obesity Concepts

Definitions:

  • Overweight: Having a body weight above the standard weight range for a given height. BMI: 25–29.9.

  • Obesity: Excessive fat accumulation that may impair health. BMI: 30 or higher.

  • Morbid Obesity: Having a BMI of 40 or more or being 100 pounds or more over the ideal weight.

What is a Healthy Weight?

A weight that:

  • Promotes overall health.

  • Reduces the risk of chronic diseases.

  • Is sustainable through balanced diet and physical activity.

Body Mass Index (BMI):

  • Formula: Weight (kg) ÷ Height (m²).

  • Categories:

    • Underweight: <18.5

    • Normal: 18.5–24.9

    • Overweight: 25–29.9

    • Obese: 30+

Body Composition Assessments:

  1. Skinfold Measurements: Using calipers to measure fat under the skin.

  2. Bioelectrical Impedance Analysis (BIA): Measures body fat using electrical currents.

  3. DEXA Scan: Dual-energy X-ray for fat, bone, and lean tissue.

  4. Hydrostatic Weighing: Measures body density underwater.

  5. Bod Pod: Air displacement plethysmography for fat percentage.

Fat Patterns:

  • Apple Shape (Android): Fat stored in the abdomen, associated with higher risk of heart disease and diabetes.

  • Pear Shape (Gynoid): Fat stored in hips and thighs, generally lower health risk.

Factors Affecting Energy Output:

  1. Basal Metabolic Rate (BMR): Energy used at rest (~60–75% of total energy expenditure).

  2. Thermic Effect of Food (TEF): Energy used for digestion (~10%).

  3. Physical Activity: Energy used for movement and exercise (~15–30%).

Diabetes

Differences Between Type 1 and Type 2 Diabetes:

  • Type 1 Diabetes:

    • Autoimmune disease; body doesn’t produce insulin.

    • Requires insulin injections.

    • Often diagnosed in childhood.

  • Type 2 Diabetes:

    • Body becomes resistant to insulin or doesn’t produce enough.

    • Linked to obesity and lifestyle factors.

    • Can be managed with diet, exercise, and sometimes medication.

Metabolic Syndrome Characteristics:

  • Central obesity.

  • High triglycerides (>150 mg/dL).

  • Low HDL (<40 mg/dL for men; <50 mg/dL for women).

  • High blood pressure (>130/85 mmHg).

  • Elevated fasting blood glucose (>100 mg/dL).

Insulin:

  • Hormone produced by the pancreas.

  • Helps glucose enter cells for energy.

Treatment:

  • Type 1: Insulin therapy, blood sugar monitoring.

  • Type 2: Lifestyle changes (diet/exercise), medications, sometimes insulin.

Cardiovascular Disease (CVD)

Types of CVD:

  • Coronary Artery Disease (CAD).

  • Stroke.

  • Peripheral Artery Disease (PAD).

Normal and Stage I Hypertension:

  • Normal: <120/80 mmHg.

  • Stage I Hypertension: 130–139/80–89 mmHg.

Risk Factors:

  • Modifiable: High cholesterol, smoking, obesity, inactivity, poor diet.

  • Non-Modifiable: Age, genetics, gender.

C-Reactive Protein (CRP):

  • Marker of inflammation; high levels associated with increased CVD risk.

Strategies for Improving Blood Lipid Profile:

  • Eat less saturated/trans fats.

  • Increase omega-3 fatty acids.

  • Add more fiber.

  • Exercise regularly.

Dietary Strategies to Lower Blood Pressure:

  • Follow the DASH diet.

  • Reduce sodium intake (<2,300 mg/day).

  • Increase potassium, magnesium, and calcium intake.

Vitamins and Minerals

Vitamins:

  1. Water-Soluble:

    • Vitamin C: Immune function.

    • B Vitamins (e.g., B6, B12, Folate): Energy metabolism, red blood cell formation.

  2. Fat-Soluble:

    • Vitamin A: Vision and skin health.

    • Vitamin D: Bone health.

    • Vitamin E: Antioxidant.

    • Vitamin K: Blood clotting.

Minerals:

  1. Calcium: Bone and teeth strength.

  2. Iron: Oxygen transport in blood.

  3. Potassium: Muscle function, blood pressure regulation.

  4. Sodium: Fluid balance.

This guide should help you prepare effectively! Let me know if you need further details on any section.

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