Weight Control: The Myths and Realities

1
Weight Control The Myths and Realities

• Unit 10

2
Hot Dogs, Apple Pie, and Weight

• Americans spend 60 billion annually on
  weight-loss, but are gaining weight rather than
  losing it
• Only 5-10 of people who lose weight keep it off

3
Weight Loss vs Weight Control

• Diets and weight loss do not cure overweight
• People return to old habits, regain weight
• Improved and enjoyable eating and exercise habits
  are needed to keep excess weight off

4
The Business of Weight Loss

• More than 29,000 weight-loss products and
  services are available
• Almost none of them work

5
Lack of Consumer Protection

• No laws require a weight-loss product must be
  effective in order to be sold
• Weight-loss products are not tested for safety
  before they reach the market some cause serious
  problems, even death

6
Discontinued Weight-Loss Methods
7
Pulling the Rug Out

• Complaints about products and services that make
  fraudulent claims are investigated by the Federal
  Trade Commission

8
Bogus Weight-Loss Products
9
If Truth Had to Be Told

• If weight-loss claims had to be backed by
  scientific evidence, the US weight-loss industry
  would have to change

10
Diet Pills

• Two types of diet pills are currently approved
  for obese people in the US
• Meridia (sibutramine)
• Xenical (orlistat)
• Both cause side effects, and weight is often
  regained when pills are stopped

11
Popular Diets

• Five popular diets have been evaluated
• Dr. Atkins New Diet Revolution, Weight Watchers
  Pure Points Program, Slim-Fast Plan, Zone Diet,
  Eat-Yourself-Slim Diet
• All produced a reduction in calorie intake
• Weight loss averaged 7 pounds

12
Low Carbohydrate, High Protein Diet

• Most people found diets too hard to follow

13
Fad Diets

• Many diet books contain made-up approaches to
  weight loss
• None has been shown to lead to sustained weight
  loss, or weight-loss maintenance

14
Fad Diets
15
Internet Weight-Loss Frauds

• The Internet has hundreds of bogus weight-loss
  sites
• Other than lipase inhibitor (alli) no diet pill
  sold on the Internet is FDA approved

16
Weight Regain With Popular Diets

• People cant stick to difficult or unpleasant
  popular diets long then weight is regained
• The best way to sustain weight loss is by making
  small, easy changes to diet and physical
  activities

17
Physical Activity and Weight Control

• Regular physical activity reduces abdominal fat
  stores, and improves blood cholesterol, insulin
  sensitivity, and blood pressure
• Regular resistance exercise increases lean body
  mass and reduces fat mass
• Moderate physical activity with calorie reduction
  increases weight loss

18
Activity for Overweight and Obese
19
Weight Loss Benefits

• Loss of 5-10 of body weight benefits the
  overweight and obese
• Lowers blood insulin, triglycerides, glucose, and
  C-reactive protein
• Increases insulin sensitivity and HDL cholesterol
  
• Reduces risk of heart disease and diabetes

20
Obesity Surgery

• Bariatric surgery is a method of last resort for
  people with BMIs over 40, or BMIs 35-40 with
  serious weight-related health problems
• Bariatrics
• Field of medicine concerned with weight loss

21
Gastric Bypass Surgery

• Gastric bypass surgery is the most effective
  method for weight loss and maintenance
• Results in loss of 50-60 excess weight
• Resolution of weight-related health problems
• Stomach pouch holds only 2 tablespoons of food
  eating more causes vomiting

22
Lap Band Surgery

• A constricting band reduces the amount of food
  the stomach can hold
• Results in loss of about 48 of excess weight

23
Gastric Bypass and Lap Band Surgery
24
Concerns With Bariatric Surgery

• High rates of complications
• 22 post-surgery, 40 in first 6 months
• Chance of death 0.5 to 1.1
• High cost (30,000 or more)
• 60,000 with complications
• Nutrient deficiencies and emotional issues

25
Body Contouring Surgery

• Excess skin folds that develop after weight-loss
  surgery may be removed by body contouring surgery
• Expensive
• May have to be repeated several times

26
Body Contouring Surgery
27
Liposuction

• Liposuction to reduce fat deposits in thighs,
  hips, arms, back, or chin is the most common
  cosmetic surgery in the US
• Risk of infection and other complications

28
Effects of Liposuction
29
Weight Loss Making It Last

• Weight loss is successful only if it is safe,
  healthful, and prevents weight gain
• Successful losers who maintain their weight loss
  focus on lifestyles of healthy eating and
  exercise rather than dieting

30
Weight Loss Making It Last

• Activities you enjoy are key to weight loss

31
Successful Weight Loss
32
Small, Acceptable Changes

• Gradual losses in body fat do not require
  dramatic changes in diet or activity level
• Reduction in food intake of 100 calories/day can
  produce a 10-pound weight-loss/year

33
100-Calorie Changes
34
Identifying Acceptable Changes

• List weak points in diet and activity
• Identify options that seem acceptable and
  enjoyable
• Include small changes that are acceptable in the
  long run

35
Take Action Small Steps

• For Healthy Eating
• Eat cereal for breakfast
• Eat fruit before dinner
• Eat more vegetables than meat
• Drink skim milk
• Switch from soft drink to flavored water
• Stop eating when full
• Eat only when hungry
• Reduce dessert size

• For Physical Activity
• Add 2000 steps
• Park farther away
• 10-minute walk in park
• Lift weight while watching TV (10 min)
• Do 10 sit-ups
• Use the stairs
• Walk neighbors dog
• Jump rope 2 minutes
• Dance 5 minutes

36
What to Expect

• Expect gradual weight loss with peaks, valleys,
  and plateaus not a straight downward curve
• Sometimes weight will be gained
• Small changes should become an enjoyable part of
  daily life

37
Gradual Weight Loss