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Chapter 4

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Western University
Health Sciences
Health Sciences 1001A/B
Shauna Burke

Chapter 4 Weight Management Adopting a Healthy Lifestyle  Most weight problems are lifestyle problems  Slow weight gain is a major cause of overweight and obesity  weight management is important for everyone  Early adulthood  good time to adopt healthy behaviours  Several lifestyle factors are critical for long-term weight management Research: Weight Gain in University  Cornell University (2003)  students put on an average of 15lbs between time they left high st school and end of 1 year university “freshman 15”  Students gained ~4lbs during first 3 months  11x expected weight gain for typical 17-18 year old and 20x expected weight gain for average adult  Accounted for by all-you-can eat dining facilities, increased # of evening snacks, increased # of weekend meals, increased consumption of junk foods, recent dieting  University of Guelph (2006)  suggest that “Freshman 15” is a myth  Study included >100 1 year women st  Women gained ~5lbs between time they left high school and 1 year university  Still a cause for concern as women also increased BMI, body fat percentage and waist circumference Thinking and Emotions  Low SE and negative emotions often accompany weight problems  Internally help pictures of an “ideal self” often result of unrealistic goals and beliefs about how we and others should be  Challenge these beliefs and replace with realistic ones  Involves setting realistic goals, engaging in positive self talk (and stopping negative self talk) and problem-solving Coping Strategies  Food is often used as a coping mechanism Healthier ways of coping include: o Fostering communication skills o Learning to manage interpersonal conflict o Creating and maintaining healthy relationships o Using food appropriately – a fuel for life’s activities o Obtaining adequate amounts of sleep Body Image and Self-Concept  Consists of perceptions, images, thoughts, attitudes and emotions  Developing a positive body image important for psychological wellness  Individuals w
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