obesity diet and exercise
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Obesity Diet and Physical Activity
Pennington Biomedical Research CenterDivision of Education
Publication # 21
2012
Obesity in the United States
Approximately 66% (or two thirds) of U.S. adults are overweight or obese.
Healthy People 2010: reduce the prevalence of obesity among adults to less than 15%.
The obesity rate increased from the late 1970’s to 2003 from 15 to nearly 33 percent.
CDC
2012
Obesity in the U.S.
Body mass index (BMI) weight (kg)/ height squared (m2).
BMI is significantly correlated with total body fat content.
With a BMI of: You are considered:
Below 18.5 Underweight
18.5 - 24.9 Healthy Weight
25.0 - 29.9 Overweight
30 or higher Obese
BMI tables: http://www.nhlbisupport.com/bmi
NIDDK
2012
Obesity in the U.S.
• Obesity is further divided into three separate classes, with Class III obesity being the most extreme of the three.
Obesity class BMI (kg/m2)
Class I 30.0- 34.9
Class II 35.0-39.9
Class III (Extreme Obesity)
≥ 40.0With a BMI of: You are considered:
Below 18.5 Underweight
18.5 - 24.9 Healthy Weight
25.0 - 29.9 Overweight
30 or higher Obese
CDC, NHLBI
2012
Obesity in the United States In the United States, some
minority groups are more affected than others. Income and education are also related to obesity prevalence.
Some states have significantly higher rates of obesity than others.
NIDDK, Women’s Health
Percent of Obese (BMI > 30) in U.S. Adults
http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/
2012
Obesity in the U.S.Being overweight/obese substantially raises one’s risk of morbidity from:
Higher body weights are also associated with increases in
all-cause mortality.
Hypertension Dyslipidemia Type 2 Diabetes Coronary Heart Disease Stroke
Gallbladder Disease Osteoarthritis Sleep apnea Certain cancers
(endometrial, breast, prostate, colon)
J La State Med Soc. 2005; 156: S42-S49.
2012
Obesity in the U.S.Obesity is also associated with:
High blood cholesterol
Complications of pregnancy
Menstrual irregularities
Hirsutism (presence of excess body and facial hair)
Stress incontinence ( urine leakage caused by weak pelvic-floor muscles)
Psychological disorders such as depression
Increased surgical risk
NIDDK
2012
What Causes Obesity?
Energy imbalance over a long period of time.
Energy in > Energy out. Excess calories and lack of
physical activity. Energy balance is like a scale. When
calories consumed are greater than
calories used, weight gain is the result.
CDC
2012
Calories Used Eating, digestion, sleeping, breathing, and movement. Excess calories. Physical activity.
Food/beverages consumed
Necessary physiologi
cal functions
Physical activity
(consumed)Calories in Calories used
(expended)
Energy Balance
CDC
2012
OverweightThe Right Approach
If your BMI is between 25 and 30 and you are otherwise healthy Try to avoid gaining any additional weight Look into healthy ways of losing weight and increasing physical activity
NIDDK
2012
OverweightThe Right Approach
1. BMI is 30 or above, or
2. BMI is between 25 and 30 and:1. You have other health conditions
3. Waist measures > 35 inches (women) or > 40 inches (men) and:
1. You have other health conditions
Talk to your doctor about losing weight if you fall into any one of the three scenarios:
NIDDK
2012
Weight Loss & MaintenanceStrategies to Consider
Physical Activity&
Diet Therapy
2012
Why Treat Overweight and Obesity?
blood pressure
serum triglycerides
total serum cholesterol
low-density lipoprotein cholesterol
blood glucose levels
Because there is strong evidence that weight loss reduces risk factors for diabetes and
cardiovascular disease, such as:
NHLBI
2012
Weight Loss Programs
Healthy eating plans that reduces caloric intake Regular physical activity and/or exercise instruction Tips on healthy behavior Slow and steady weight loss of about ¾ to 2 pounds a week Medical care if needed A plan to keep the weight off after you have lost it
Any safe and effective weight-loss program should include these components:
NIDDK
2012
Weight Loss
The key to any successful weight loss is making changes in your eating and physical activity
habits that you can keep for the rest of your life.
NIDDK
Physical Activity
2012
Physical InactivityIn the U.S.
Many studies show that Americans are too sedentary. Due to
Increased use of technology. Increased use of automobiles.
CDC
According to the Behavioral Risk Factor Surveillance System, in 2000 more than 26 percent of adults reported no leisure time physical activity.
2012
Physical InactivityIn the U.S.
Physical inactivity contributes to premature deaths. Rates differ by race and ethnicity.
Hispanic women - most inactive Hon-Hispanic women – second Asian and Pacific islander women – third and, lastly, White non-Hispanic women - fourth.
Women’s Health
2012
Physical Activity
Contributes to weight loss. Helpful for the prevention of overweight and obesity. Helps maintain weight loss.
CDC
2012
Physical Activity
Occupational work Carpentry, construction, waiting tables, farming
Household chores Washing floors or windows, gardening, or yard work
Leisure time activities Walking, skating, biking, swimming, playing Frisbee,
dancing, softball, tennis, football, aerobics
CDC
2012
Physical Activity
Physical activity decreases the risk for: Colon cancer Diabetes High blood pressure
Physical activity also helps to: Control weight Contribute to healthy bones, muscles,
and joints Reduce falls among the elderly Relieve the pain of arthritis.
Regular physical activity is good for overall health.
CDC
2012
How Much Physical Activity a Day?
To reduce the risk of chronic diseases in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
To help manage weight and prevent gradual, unhealthy weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate- to vigorous-intensity physical activity while not exceeding caloric intake requirements. (Some may need to contact their healthcare provider before participating in this level of activity.)
The 2005 Dietary Guidelines for Americans recommend the following for adults:
Dietary Guidelines for Americans
2012
Any activity helps. Moderate physical activity brings
health benefits. Make it personal. Start slowly (10 minute walk/day).
How Much Physical Activity a Day?
2012
Increasing Physical ActivityYou can increase your physical activity by taking small steps to change what you do everyday.
If you normally… Then try this instead!
Park as close as possible to the store Park farther away
Let the dog out back Take the dog for a walk
Take the elevator Take the stairs
Have lunch delivered Walk to pick up lunch
Relax while the kids play Get involved in their activity
Women’s Health
2012
How Many Calorie Am I Burning?
Activity 100 lb 150 lb 200 lb
Bicycling, 6 mph 160 240 312
Bicycling, 12 mph 270 410 534
Jogging, 7 mph 610 920 1,230
Jumping rope 500 750 1,000
Running, 5.5 mph 440 660 962
Running, 10 mph 850 1,280 1,664
Swimming, 25 yds/min 185 275 358
Swimming, 50 yds/min 325 500 650
Tennis singles 265 400 535
Walking, 2 mph 160 240 312
Walking, 3 mph 210 320 416
Walking, 4.5 mph 295 440 572
American Heart Association
Calories burned/hour of activity
2012
How Many Calories Do I Need? To maintain - use your current weight. To lose - use the average healthy weight recommended for your height.
ACS
2012
Calculating Ideal Body Weight
A 5’9 man’s ideal body weight would be: First 5’0 = 106 lb standard weight for men Plus 9 additional inches 9 (6 lbs)= 54 lbs 106 + 54= 160 pounds (± 10%)= 144 to 176 144 to 176 pounds is
this man’s idea weight
A 5’4 woman’s ideal body weight would be: First 5’0= 100 lb standard weight for
women Plus 4 additional inches 4(5 lbs)= 20 100 + 20= 120
pounds (± 10%)= 108 to 132 108 to 132 pounds is this woman’s ideal weight
For men: Use 106 pounds of body weight for the first 5 feet of their height.
Add 6 pounds for each additional inch.
For women: Use 100 pounds of body weight for the first 5 feet of their height.
Add 5 pounds for each additional inch.
2012
How Many Calories Do I Need? USDA’s MyPyramid site: http://www.mypyramid.gov/ Determines calorie needs and calculates the servings
needed from food groups. The American Cancer Society (ACS) site:
http://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp
The ACS site indicates the number of calories that are needed per day to maintain your current weight.
On the Path to Increased Physical Activity
2012
Before Beginning an Exercise Program
Are a man older than age 40 or a woman older than age 50
Have had a heart attack Have a family history of heart-related
problems before age 55 Have heart, lung, liver or kidney disease Feel pain in your chest, joints, or muscles
during physical activity Have high blood pressure, high
cholesterol, diabetes, arthritis, osteoporosis, or asthma
Have had joint replacement surgery Smoke Are overweight or obese Tale medication to manage a
chronic condition Have an untreated joint or muscle
injury, or persistent symptoms after a joint or muscle injury
Are pregnant Unsure of your health status.
You should check with your doctor before beginning an exercise program if you:
Mayo Clinic
Health Benefits of Physical Activity
Health benefits of physical activity. CMAJ. 2006; 174(6): 801-809.
2012
Physical ActivityPrimary Effects on Diabetes Mellitus
Aerobic and resistance types of exercise decrease the incidence of type 2 diabetes.
A modest weight loss through diet and exercise reduces the incidence of diabetes.
CMAJ. 2006;174(6): 801-809.
2012
Physical ActivitySecondary Effects on Diabetes
Mellitus
Exercise helps in the management of diabetes.
Aerobic and resistance training help in the control of diabetes
CMAJ. 2006;174(6): 801-809.
2012
Physical ActivityPrimary Effects on Cancer
Routine activity reduces the incidence cancers.
Activity results in a 30-40% reduction in the relative risk of colon cancer and breast cancer.
Moderate physical activity is believed to exhibit a greater protective effect than activities of less intensity.
CMAJ. 2006;174(6): 801-809.
2012
Physical ActivitySecondary Effects on Cancer
Regular physical activity - important. Increased self-reported physical activity =
decreased reoccurrence of cancer and a decreased risk of death from cancer.
Reduced cancer-related death.
CMAJ. 2006;174(6): 801-809.
2012
Physical ActivityPrimary Effects on Osteoporosis
Many studies have been conducted.
According to findings, routine physical activity, especially weight-bearing and impact exercise, prevents bone loss associated with aging.
CMAJ. 2006;174(6): 801-809.
2012
Physical ActivitySecondary Effects on Osteoporosis
Regular physical activity can lead to stronger bones.
Bone responds to physical stress at any age; even in the elderly.
CMAJ. 2006;174(6): 801-809.
Osteoporosis
Eating for Weight Loss
2012
The Critical Role of Healthy Eating
Good nutrition leads to a healthier life. Many do not eat based on MyPyramid recommendations.
CDC
2012
U.S. Eating Habits
68
70
72
74
76
78
80
82
Men Women Total
Percentage of adultsreporting that theyconsumed fewer than5 servings of fruits andvegetables/day, 2000
81%
73%
77%
CDC. Behavioral Risk Factor Surveillance System
In 2000, the larger majority of U.S. adults
reported that they did not consume 5 or more
servings of fruits and vegetables/day.
2012
Dietary Guidelines for Americans, 2010Selected messages
Balancing Calories Enjoy your food, but eat less. Avoid oversized portions.
Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.
Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals and choose the foods
with lower numbers. Drink water instead of sugary drinks.
MyPyramid: http://mypyramid.gov/
2012
A Healthy Diet
Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, & milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
The 2010 Dietary Guidelines for Americans defines a healthy diet as one that:
MyPyramid: http://mypyramid.gov/
2012
Balancing calories to Manage weight Prevent and/or reduce overweight and obesity through improved eating and physical
activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or
obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life—childhood,
adolescence, adulthood, pregnancy and breastfeeding, and older age.
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
MyPyramid: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Foods and food components to reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and
further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol
MyPlate: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Foods and food components to reduce cont. Keep trans fatty acid consumption as low as possible by limiting
foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains,
especially refined grain foods that contain solid fats, added sugars, and sodium.
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.
MyPlate: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Foods and nutrients to increase Individuals should meet the following recommendations as part of a healthy eating
pattern while staying within their calorie needs. Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and
beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by
replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt,
cheese, or fortified soy beverages.
MyPyramid: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Foods and nutrients to increase cont. Choose a variety of protein foods, which include seafood, lean meat
and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Use oils to replace solid fats where possible.
MyPyramid: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Foods and nutrients to increase cont. Choose foods that provide more potassium, dietary fiber,
calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
MyPyramid: http://mypyramid.gov/
2012
Dietary Guidelines for Americans, 2010
Key Recommendations for the General Population
Building healthy eating Patterns Select an eating pattern that meets nutrient needs over
time at an appropriate calorie level. Account for all foods and beverages consumed and
assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and
eating foods to reduce the risk of foodborne illnesses.
MyPyramid: http://mypyramid.gov/
Weight loss: Goals for WeightManagement of Weight Lost
2012
Calorie DeficitNeeded For Weight Loss
A calorie deficit of no more than 500 kcal/day. This can be achievable through the combination of diet + exercise. An example of how to create a calorie deficit of 500 kcal/day through diet + exercise
would be: eating 250 kcal less per day, along with burning 250 calories through exercise
ACS
2012
Calorie DeficitNeeded For Weight Loss
Eating 250 kcal less per day:Leave out mayonnaise in a sandwichLeave out dessertSwitch from soft drinks to waterReduce portion sizes
burning 250 calories through exercise:Walk for 30 minutesSwimming 25 yardsBicycling for 30 minutesGardening for 1 hr
A caloric deficit of 500 can be done by:
and
2012
Exercise + DietingCalorie Deficit
Initially physical activity, in combination with dieting, is an important component of weight loss.
However, after around 6 months, physical activity will not lead to substantially greater weight losses when combined with dieting.
The benefit of sustained physical activity thereafter is mainly through its role in the prevention of weight gain.
In addition, it has a benefit in reducing cardiovascular and diabetes risks beyond that produced by weight gain alone.
NHLBI
2012
Goals for Weight LossAnd Management
The initial goal of weight loss therapy is to reduce body weight by approximately 10 percent from baseline. Once this goal is achieved, then further weight loss can be attempted, if necessary.
A reasonable time line for a 10 percent reduction in body weight is 6 months.
Experience reveals that lost weight is usually regained unless a weight maintenance program, consisting of diet therapy, physical activity and behavior therapy, is continued indefinitely.
NHLBI
2012
Goals for Weight LossAnd Management
For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease of 300 to 500 kcal/day will result in weight losses of about ½ to 1 lb per week.
A 10 percent weight loss could be achieved within 6 months. For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day
will lead to weight losses of about 1 to 2 lb per week. A 10 percent weight loss could be achieved within 6 months.
NHLBI
2012
Goals for Weight LossAnd Management
After 6 months of weight loss treatment, the individual should be assessed. If no further weight loss is needed, then the current weight should be maintained. Sustained physical activity is particularly important in the prevention of weight regain. If further weight loss is desired, another attempt at weight reduction can be made.
2012
Pennington Biomedical Research Center
Heli J Roy, PhD, RD, Associate Professor
Beth Kalicki, BS
Phillip Brantley, PhD, Director, Division of EducationSteven Heymsfield, MD, Executive Director, Pennington Biomedical Research Center
Edited :October 2009
About Our CompanyThe Pennington Biomedical Research Center is a world-renowned nutrition research center.
Mission:
To promote healthier lives through research and education in nutrition and preventive medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
2012
2012
References Centers for Disease Control and Prevention (CDC):
Prevalence of Overweight and Obesity Among Adults: U.S., 2003-2004. Available at: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/obese03_04/overwght_adult_03.htm
Womenshealth.gov. Physical Activity. Available at: http://www.womenshealth.gov/pub/steps/Physical%20Activity.htm
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Do You Know the Health Risks of Being Overweight? Available at: http://win.niddk.nih.gov/publications/health_risks.htm
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Statistics Related to Overweight and Obesity. Available at: http://win.niddk.nih.gov/statistics/index.htm
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Weight and Waist Measurement: Tools for Adults. Available at: http://win.niddk.nih.gov/publications/tools.htm
2012
References Bellanger T, Bray G. Obesity related morbidity and mortality. J La State Med Soc.
2005; 156: S43-49. National Heart, Lung, and Blood Institute (NHLBI). Clinical Guidelines on the
Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/ob_exsum.pdf
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Choosing a Safe and Successful Weight-loss Program. Available at: http://win.niddk.nih.gov/publications/choosing.htm
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Weight Loss for Life. Available at: http://win.niddk.nih.gov/publications/for_life.htm
Warburton D, Nicol C, Bredin S. Health benefits of physical activity: the evidence. 2006; CMAJ; 174(6): 801-809.
2012
References Dietary Guidelines for Americans 2005. Available at:
http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm American Heart Association (AHA). Physical Activity Calorie Use Chart.
Available at: http://www.americanheart.org/presenter.jhtml?identifier=756 American Cancer Society (ACS). Exercise Counts. How Many Calories Will Your
Activity Burn? Available at: http://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp
Mayo Clinic. Exercise: When To Check With Your Doctor First. Available at: http://www.mayoclinic.com/health/exercise/SM00059