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UNIT -3 �WEIGHT MANAGEMENT�(APPLIED NUTRITION)

Prepared by:

  • Amna Basheer
  • Abdul hadi
  • Shamim akhtar
  • Usman
  • Maria
  • Manzoor1
  • Mehral mehek
  • Sehrish hayat
  • Ubaid ur rehman
  • Meesab
  • Khalid
  • Zahra

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OBJECTIVES

  • Discuss the concept of appropriate body weight
  • Discuss the relationship of excess body weight to the development of chronic disease
  • Explain the concept of energy balance
  • Calculate body mass index (BMI)

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CONCEPT OF BODY WEIGHT

  • DEFINITION:
  • The mass or quantity of heaviness of an individual. It is expressed by units of pounds or kilograms.
  • Body weight appropriate for body height.
  • Weight that is maximally healthful for a person, based on height but modified by factors such as gender, age, build.

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EXCESS BODY WEIGHT AND DISEASES�

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  • Maintenance of a healthy body weight has health benefits and is important for maintaining both physical and emotional well- being and disease prevention.
  • Excess weight, body fat, and obesity have been associated with an increased risk for numerous health conditions.

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�CAUSE OF EXCESS BODY WEIGHT

  • LIFE STYLE FACTOR :

Poor DIET

Sendentary lifestyle

Inadequate sleep (less than 7 hour )

Consuming high calories

  • GENETIC AND HORMONAL FACTOR :

Hypothrodism

Cushing syndrome

Genetic predispostion(leptin deficiency)

  • PSYCHOLOGICAL FACTOR :

Emotional eating

Depression or anxiety

Low self –esteem

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CONTI…

  • Risk of numerous diseases and clinical disorders with excess body weight includes:
  • Coronary artery disease
  • Cerebrovascular diseases
  • Various cancers,
  • Type 2 diabetes mellitus,
  • Hypertension,
  • Liver disease,
  • Asthma, etc.
  • Osteoarthritis,
  • Sleep apnea

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ENERGY BALANCE CONCEPT

  • Energy balance simply describes the balance between the calories you eat (energy in) and the calories you use through daily living and activities (energy out).
  • This relationship, which is defined by the laws of thermodynamics, dictates whether weight is lost, gained, or remains the same.
  • Energy is never really created and it’s never really destroyed. Rather, energy is transferred between entities.

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CONTI…

  • We convert potential energy that’s stored within our food (measured in calories or kcals) into three major “destinations”: work, heat and storage.
  • Negative energy balance occurs when caloric intake is lower than energy expenditure.
  • Positive energy balance occurs when caloric intake exceeds energy expenditure.

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CONTI…

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NEGATIVE ENERGY BALANCE

  • A severe negative energy balance can lead to :
  • A decline in metabolism,
  • Decreases in bone mass,
  • Reductions in thyroid hormones,
  • Reductions in testosterone levels,
  • An inability to concentrate,
  • And a reduction in physical performance.
  • Weight loss.

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POSITIVE ENERGY BALANCE

  • Overfeeding (and/or under exercising) has its own consequences not only in terms of weight gain but in terms of health and cellular fitness.
  • Plaques can build up in arteries
  • The blood pressure and cholesterol in our body can increase
  • We can become insulin resistant and suffer from diabetes
  • We can increase our risk for certain cancers, and so on.

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CONT…

  • In order to maintain your weight (i.E. Stay the same as you are now) the scales need to be level so that the number of calories you take in matches the number of calories you use.

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  • If on the other hand you want to lose weight you need to tip the scales in favor of energy out -- so you burn more calories than you consume.

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BODY MASS INDEX

  • The body mass index (BMI) is a measurement of a human body shape based on an individual's mass and height.
  • It is actually a value derived from the mass (weight) and height of a person.

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BMI CATEGORIES (WHO)

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BALANCED DIET

  • A balanced diet is one that provides all the nutrients in required amounts and proper proportions.
  • A balanced diet should provide around 50 -60% of total calories from carbohydrates.
  • It should provide around 10 -15% of total calories from proteins.
  • It should provide around 20 -30% of total calories from visible and invisible fats.

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BASIC FIVE

  • Balanced diet can be easily achieved through a blend of the five basic food groups.
  • Cereals and millets
  • Pulses and legumes
  • Vegetables and fruits
  • Milk and milk products ,egg ,meat and fish
  • Oils and fats, nuts and oil seeds

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THE ROLE OF DIET IN WEIGHT MANAGEMENT

  • Body weight is regulated by several mechanisms including genetic, physiologic, and behavioral factors.
  • Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day.
  • Major contributing factors to the increase of obesity worldwide is the inappropriate dietary intake and energy density of the diet, together with lower physical activity levels.

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CONTI…

  • If your weight remains constant, this is likely a sign that you are taking in the same amount of calories that you burn daily.
  • If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
  • Lifestyle and work habits partially determine how many calories we need to eat each day.
  • Heavy physical laborers will burn more calories in a day than those who sits at a desk most of the day.

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CONTI…

  • Fats:
  • Fat is a very dense source of energy. It has more than twice the calories per gram than protein or carbohydrate.
  • Cutting back on fat is the best way to reduce the total number of calories in your diet.
  • Animal foods such as meats and dairy products can be a source of hidden fats.

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CONTI…

  • Carbohydrates:
  • It is easy to get too many calories by eating or drinking too much sugar or simple CHO.
  • Try to limit sweets, soda, and fruit drinks. They give few nutrients and no fiber.
  • Choose complex carbohydrates instead. They give you lots of nutrients and fiber without as many calories.
  • They are found in whole grains, vegetables, and dried beans.

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CONTI…

  • Even though fruits are a simple carbohydrate food, they are good for you because they also have lots of fiber and nutrients.
  • Proteins:
  • Some high-protein diets severely restrict carbohydrates and can result in nutritional deficiencies and a lack of fiber, which can lead to constipation.
  • A high-protein diet can lead to bad breath.

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CONTI…

  • A high protein diet worsens kidney function in people with kidney disease.
  • A high protein diet may increase blood sugar. The body converts excess protein to glucose to be used for energy.
  • People with diabetes may find a high-protein diet can raise their blood sugar levels.

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CONTI…

  • Remember diets alone rarely help sometimes but not always.
  • They may help you lose a few pounds quickly. But following a strict diet for a long time is too hard for most people.
  • If you stop dieting and exercising, the weight comes back.
  • You can fall into an unhealthy cycle of losing and gaining weight.

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CONTI…

  • The best way to manage your weight is through healthy eating and being physically active.
  • Eating plenty of fruits and vegetables and choosing lean meats, nonfat and low-fat dairy products, and whole grains.
  • Limiting sweet liquids, such as soda, fruit drinks, and sport drinks.
  • Eating less fat, sugar, and highly processed foods.

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REFERENCE

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