Professional Documents
Culture Documents
6
Managing Your Weight
Learning Objectives
After studying this chapter in the text, the student should be able to:
1. List the factors that have contributed to the increase in overweight and obesity in
the United States.
2. Discuss factors that may influence body image.
3. Define overweight and obesity.
4. Identify the main health risks of excess weight.
Chapter Summary
This chapter explains how we grew so big, tells what obesity is and why excess pounds
are dangerous, describes current approaches to weight loss, discusses diets that work
(and some that don’t), offers practical guidelines for exercise and behavioral approaches
to losing weight, and examines unhealthy eating patterns and eating disorders. If you’re
already at a healthy weight, this chapter can ensure that you remain so in the future. If,
like two-thirds of Americans, you are overweight, you will find help in these pages.
You can choose to lose.
Lecture Outline
I. Body Composition
1. Is the makeup of the body in terms of lean mass, and fat.
2. A combination of regular exercise and good nutrition is the best way to
maintain a healthy body composition.
A. Body Mass Index (BMI)—a ration between weight and height; a mathematical
formula that correlates with body fat.
a. BMI of 25 or greater defines overweight and marks the point at which
excess weight increases the risk of disease.
2. A BMI of 30 or greater defines obesity and marks the point at which excess
weight increases the risk of death.
3. Body Adiposity Index (BAI) relies on height and hip measurements and may
be a better predictor of health outcomes in a certain range.
B. Waist Circumference
1. The general guideline is that a waist measuring more than 35 inches in a
woman or more than 40 inches in a man signals greater health risks.
Discussion Questions
• Ask students to describe the average woman and man. What are the factors that
contribute to an unrealistic body image for either? What can we do to change those
thoughts? How can an individual overcome these perceptions? What are some of the
dangers associated with a poor body image?
• Solicit from the class volunteers to discuss their culture’s view toward body image.
How do these views compare with and influence women’s self-esteem and
satisfaction with their bodies? What are some of the cultures that support opposite
viewpoints from our typical “media-type” body image? What do you think the
difference is between their mental health and those who struggle in our society?
• Share with the class the variety of weight tables available (traditional, ideal, and
average). Discuss the advantages and disadvantages of relying on these in order to
evaluate body weight. Despite the disadvantages, why do we still count on them so
much? What might be a better method?
• What are the health risks associated with being overweight? How might one
overcome this condition?
Classroom Activities
Purpose:
To review with students the image of women portrayed by the media.
Time:
One class period.
Introduction:
Prior to showing the video, discuss with the class what factors contribute to an
individual’s self-image.
Discussion:
1. How does Ms. Kilbourne feel women are represented through the media? Give
examples.
2. What effect does this portrayal have on women?
3. What might be some of the consequences of these portrayals?
4. Do you feel this was an accurate portrayal of how the media does portray women?
5. What do you suggest we do to change this use of women by the media?
6. What can we do to eliminate some of these consequences?
Purpose:
1. To have students identify their personal nutritional needs.
2. To have students review their personal diets and to verify strengths and
weaknesses in their diet.
Time:
Maintenance of a three-day food and activity record input of dietary and activity data
into http://www.choosemyplate.gov/, and 20 minutes for class discussion.
Methods:
Discussion:
1. The best idea is for you, as the instructor to use the tool for several days. Then you
can decide what options you would like your class to use.
2. Have the students discuss the findings of their three-day dietary and activity
analysis. Were there any surprises? Were the results what they expected? What
improvements can they make?
3. Next, have the students compare their three-day dietary and activity analysis
generated by MyPlate Tracker to their MyPlate Plan, which was generated from
entering their age, sex, and activity level at http://www.choosemyplate.gov/. How
close or far was their actual diet from the plan recommendations?
4. Have the students make two to three dietary and/or physical activity goals that
they would like to work on during the semester. At the end of the semester, have
the students determine whether they have reached their goals and have them
discuss the challenges and barriers they faced in trying to achieve their dietary and
physical activity goals.
Purpose:
1. To promote the ideals of health and well-being, rather than diet/weight conflicts
and eating disorders.
2. To examine media influences and personal beliefs regarding weight management.
Time:
Approximately 30 minutes.
Introduction:
Introduce to class to the effect of our own personal comments and how each of us might
contribute to having a poor body image.
Discussion:
1. Given the issue of weight management and extreme dieting in our society, what
explanations do you have for this trend in dieting among young females?
2. What model or message is suggested by media? Parents? Peers? School?
3. What factors contribute to the large percentage of women with eating disorders?
4. Have you ever encouraged a loved one to feel that she/he should be thin? (Be
honest in your response!) What message and behavior change can this type of
inducement promote?
5. Make a list of “do’s” that promote sensible eating and dieting.
Purpose:
1. To provide an opportunity for the students to develop a plan for sensible weight
management.
Time:
One class period.
Method:
1. After students have completed the dietary analysis, they should have an idea of
how healthy or deficient their diet is. Students should then:
a. Create a healthy proportioned meal plan. Food groups, portion sizes, and
caloric intake should all be included.
Purpose:
1. To have students determine their body mass index and waist-to-hip ratio.
Time:
One class period. Instructor should provide scales and tape measures.
Method:
1. Students should use the scales provided by the instructor to determine their weight.
Students can use the tape measure to determine height, waist circumference, and
hip circumference.
2. Using Figure 6.1, determine BMI. Next, determine if your waist-to-hip ratio is
considered safe or “at risk.” Refer to Figure 6.2 to determine if you are an “Apple”
or “Pear” shape.
Ferguson, J. M. and Ferguson, C. (1997) Habits Not Diets: The Secret to Lifetime Weight
Control, Third Edition. Palo Alto, CA: Bull Publishing.
Lofton, S. and Bungum, T. “Attitudes and Behaviors Toward Weight, Body Shape, and
Eating in Male and Female College Students,” Research Quarterly for Exercise and Sport,
Vol. 72, No. 1, Mar. 2001, p. A-32.
Porter, D. V. “Health Claims on Food Products: NLEA,” Nutrition Today, 31:35, 1996.
Wilson, G., and Agras, S. “Practice Guidelines for Eating Disorders,” Behavior Therapy,
Vol. 32, No. 2, Spring 2001, p. 219.
Bulimia
(Describes causes, symptoms, motivations, and treatment of bulimia.)
CRM/McGraw Hill Films
110 Fifteenth Street
Del Mar, CA 92014
Overweight Americans
(Health risks of obesity and ways to approach weight loss are discussed by Dr. George
Cahill of the Harvard Medical School.)
Health EDCO
5405 Franklin
Waco, TX 76702
Understanding Fat
(This program provides a well-balanced understanding of what fat is and how the
human body is engineered to use it.)
Films for the Humanities and Sciences
P.O. Box 2053
Princeton, NJ 08543-2053
1-800-257-5126
Weight Control
(Information on how to choose a program that offers a lifetime of weight control is
presented in terms of positive factors and the principles involved.)
Filmfair Corporation
10900 Ventura Blvd.
Studio city, CA 91604
Weight Management
(Exercise, nutritional choices, emotions, and energy needs and expenditures are
discussed along with their relationship to weight loss.)
Health EDCO
5045 Franklin
Waco, TX 76702
Internet Resources