INTRODUCTION TO OVERWEIGHT AND OBESITY

Classification of overweight and obesity - Body Mass Index

What causes overweight and obesity?

New theories around the causes of overweight and obesity

Planning and prevention of overweight – a public health approach

Government strategies

iSSUES OF OVERWEIGHTNESS IN AUSTRALIA

Demographics of overweight and obesity – age, gender and cultural differences

Vocation, education and socioeconomic differences

The cost of overweight and obesity

health risks associated with body fat and body weight

Health risks associated with being overweight

WHO report findings into disease prevention

understanding, beliefs and Causes

Introduction to theories and beliefs of overweight and obesity

Holistic view of overweight and obesity

Environmental influences on weight control – biological, genetic, behavioural

Other influences - eating patterns, diet composition, balance of nutrients, early life experiences, changes in levels of activity

The effect of historical social changes

Increases in takeaway and fast food consumption

The influence of knowledge and education programs on overweight

Differences in cause of overweight and obesity

The ‘set-point’ theory and weight cycling

body fat distribution and measurement of body mass

Body composition and health       

Distribution of body fat and levels of body fat

Measures of overweight and obesity

Manual measures of body fat

Body mass index (BMI), calculating BMI backwards

Situations where BMI may not apply

Waist to hip ratio (WHR) and benefits of using WHR

Automated measures of body fat and distribution

Lean body mass and maintaining your Lean Body Mass

Body fat caliper test and comparisons of body fat percentages

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Elements of a Healthy Diet and application to fat loss

Dietary Guidelines for Australians

The World Health Report 2002

Food groups and daily requirements

Nutrients and fat loss

Carbohydrates - simple sugars, complex carbohydrates

Starch and dietary fibre, fibre and fat loss, requirements, ways of increasing fibre intake

Glycogen

The effect of carbohydrate levels of foods

What happens to blood sugar after a meal?

The glycaemic index (GI) of foods and fat loss

The fait of excessive sugar in its influence on overweight

Protein, functions, fat loss, satiety, deficiency, sources, serves, quality

Maintaining your lean body mass (LBM)

Limiting amino acids, complete and incomplete proteins

Protein complementation and requirements

High protein diets and fat loss

Protein supplements

Fruit and vegetables, requirements, reaching the number of serves per day

Ideas for serving fruit

Alcohol, fat loss, recommended levels of alcohol

Suggestion for reducing alcohol intake

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AN INDEPTH LOOK AT Dietary fats

Dietary fats (lipids)

Sources of fat in Australian diets

Fatty acids - saturated fats, monounsaturated fatty acids, polyunsaturated fatty acids

Omega and fats

Saturated fats, cell functioning

Unsaturated fatty acids, types of unsaturated fatty acids

Monounsaturated fatty acids, polyunsaturated fatty acids

Essential fatty acids

Triglycerides (TG’s), phospholipids, lecithin

Cholesterol, types of lipoproteins

Daily energy requirements and fat intake

The manufacture of commercial cooking oils

Margarine, cold pressed virgin oil

Trans-fatty acids

Health issues and a deficiency of dietary fat

The relationship between dietary fat and fat loss

Methods for reducing fat intake

physiology of the fat cell

Fat stores in the body

Location of body fat stores

Development of adipocytes

Fat in the body and insulin’s influence on fat storage

The cycle of lipogenesis, lipolysis and release of FFAs in the body

The influence of fat stores in muscle

Focus point: cellulite

Energy Balance

Factors involved in food intake - hunger, appetite, satiety

Food energy - caloric intake and the energy of food

The caloric value of macronutrients

Calculating calories and calculating kilojoules

Alcohol and calories

Bodily methods for expending energy - basal metabolism, physical activity

Exercise and energy expenditure

Lean body mass (LBM) and metabolic rate (MR)

Metabolic rate and activity

Exercise and appetite control

Methods for calculating energy requirements

The effect of metabolism on energy balance

Focus Point: short cut formulae for predicting energy expenditure

Food labelling and reading labels

Understanding food labels and weight loss

Labelling laws and ingredient listings

Reading labels for sugar content

Nutrition panel requirements, panel layout, labelling requirements

Total sugars v. added sugars

Reducing refined sugar intake

Calculating fat calories from a panel

Foods with over 30% calories from fat

Nutrient claims - Low joule claims, ‘lite’, reduced fat, reduced cholesterol Claims regarding alternative preparation and production methods

Misleading wording

Terminology to disguise ingredients

Logos and endorsements of food products

Genetically modified foods and ingredients

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PHYSICAL ACTIVITY AND OVERWEIGHT

Exercise programs for fat loss

Why people do not exercise and gender differences

Exercise preferences for men and women

Level of activity for fat loss

Stores of body fuels

Fuels and physical activity for fat loss

Calculating and monitoring ideal heart rate for fat loss

The effect of fitness levels on fat loss and fuel usage

Spot reduction of body fat

Post-exercise effect on fat loss

Focus point: example of a fat loss exercise plan

The psychology of behaviour modification and weight loss

Attitudes and behaviour

Family attitudes towards alcohol and its consumption socially

Feelings of self-worth and competence

Self-limiting behaviours

Overcoming self-limiting behaviour

Setting the environment

Setting the environment

Enhancing motivation and using rewards the right way

The importance of fulfilling needs and gaining a sense of control

programs plans and the way forward

Dietary assessment

Weighed food records and food diaries

Food frequency questionnaires and 24 hour food recalls

Issues in fat loss

Post exercise eating and weight cycling effect

Identifying unsound weight loss schemes

Products and fat loss and weight loss preparations

Very low calorie diets (VLCD)