PP Frank07

Weight Management in the Workplace: 

Weight Management in the Workplace Emily K. Frank, M.D.

Overview: 

Overview Nearly two out of three (64.5%) U.S. adults are overweight or obese The number of obese individuals doubled between 1980 and 2000, from 15% to 31% Overweight individuals are at increased risk of diabetes, heart disease, hypertension, stroke, arthritis, sleep apnea, gallbladder disease, cancer and depression

Definitions: 

Definitions Body Mass Index (BMI) is a number calculated from a person’s height and weight. It does not measure body fat directly.

BMI Calculator : 

BMI Calculator

Economic Impact: 

Economic Impact Total costs to U.S. companies is estimated at $13 billion per year Health insurance costs- $8 billion Paid sick leave- $2.4 billion Life insurance- $1.8 billion Disability insurance- $1 billion Obese individuals have higher utilization rates 36% higher hospital spending 77% higher medication spending 45% more inpatient days

Economic Impact: 

Economic Impact Obesity is associated with 39 million lost work days Obesity drove 27% of medical cost increases between 1987 and 2001 Weight conditions contribute $93 billion to the nation’s yearly medical bill Obesity is a greater trigger for health problems than smoking or drinking. Obese individuals have 50% more medical problems than smokers or drinkers

Common Workplace Pitfalls: 

Common Workplace Pitfalls Skipping Breakfast Hectic morning routines prevent time to eat Morning metabolic rate is highest; if breakfast is skipped, body thinks it is starving and metabolism shuts down

PitfallsLack of Water Intake: 

PitfallsLack of Water Intake Estimate water needs weight in pounds = ounces of water intake 2 Average worker drinks less than half of this Excess calorie consumption of high sugar beverages (a large Coke from McDonald’s has 300 calories!) Dehydration contributes to fatigue and excess snacking

PitfallsThe Starbuck’s Syndrome: 

PitfallsThe Starbuck’s Syndrome 90 % of Americans drink caffeine daily 50% of people consume >300 mg Lack of quality sleep contributes to am fatigue and caffeine consumption Increasing caffeine amounts in beverages contributes to dependence Caffeine consumption increases alertness and metabolic rate but also is a mild diuretic

Starbuck’s: 

Starbuck’s

PitfallsCaffeine: 

PitfallsCaffeine

PitfallsLeftovers: 

PitfallsLeftovers High calorie desserts and baked goods brought in by well-meaning workers Celebrations marked by cakes and cookies Items “left” in break rooms available for mindless snacking Breakrooms often the location for socializing, providing opportunity for snacks

PitfallsPortability: 

PitfallsPortability Vending machines provide portable, cheap products with distant expiration dates Frozen entrees are often laden with salt and calories Donuts and bagels are often brought to meetings due to low cost and easy access Average donut has 180 calories Bagel with cream cheese has 450 calories

PitfallsLunching Out: 

PitfallsLunching Out Shorter lunch breaks lead to fast food overuse Fast food options are quickest and the least expensive Burger King Whopper Meal with a Coke has 1292 calories (more than you should eat in a day!) Drive-thru leads to anonymity and overeating

PitfallsInactivity: 

PitfallsInactivity Better communication via internet, fax and telephone leads to less actual movement within the office Widespread use of elevators eliminate the need to exert energy to go upstairs Employer emphasis on putting time in at desk instead of frequent breaks leads to more sedentary, obese employees

PitfallsDesk Snacking: 

PitfallsDesk Snacking Sitting at a desk leads to mindless eating Often choices are candy or chips from vending machines Snacking is less due to hunger than from boredom

PitfallsNighttime Fatigue: 

PitfallsNighttime Fatigue Excess caffeine and work during the day, along with decreased water intake, lead to fatigue and late night bingeing Nocturnal eating causes heartburn and decreased quality sleep Metabolic rate is lowest at night Alcohol intake is high in calories and interrupts sleep

Solutions: 

Solutions Dietary Goals Calorie Intake Goals to lose 1-2 pounds per week Men 1500 calories/day Women 1200 calories/day Always eat breakfast! Capture am metabolic rate peak From first bite to the last, no more than 12 hours

Dietary Goals: 

Dietary Goals Balance Carbohydrates, Fats and Protein Ideally 40/30/30 Eat something every 3 hours Drink plenty of fluids Avoid high calorie beverages Avoid fast food if possible

A Special Note on Fast Food: 

A Special Note on Fast Food Order kid’s meals Never Supersize Avoid Drive-Thru Grilled is not always better Delete mayo and sauce Avoid high calorie beverages Best bets are Subway, Chick Fil-a Choose healthier sides like apples or yogurt Even if it is less expensive today, it might cost you much more later

The Great Brown Bag: 

The Great Brown Bag Leftovers are a great way to reduce dinnertime overeating Better control over lunchtime decisions Leftover meatloaf smells better than Arby’s LESS EXPENSIVE Better balance of nutrients A great way to show off cooking talents to co-workers

Snacks: 

Snacks AVOID THE BREAKROOM Munch something every 3 hours Bring choices from home, place them in individual portion sizes (think Ziploc) Ideas carrots, celery, berries, fruit, yogurt, string cheese, 100 calorie packs, popcorn, cereal, crackers, plus a million others

THE MOST IMPORTANT THING….: 

THE MOST IMPORTANT THING….

PLAN AHEAD…: 

PLAN AHEAD… hunger will attack and when it does, be prepared

Inactivity: 

Inactivity Park distantly Take the stairs Plan a NO EMAIL day Hand deliver Set up a lunchtime walking group Bring exercise clothes to work, so you can go directly after work Bike to work once a week Every hour do ten cubicle lunges Set up lunchtime exercise classes BE THAT EMPLOYEE

A Note to Employers: 

A Note to Employers Set an example to employees Consider offering a group rate to company at local health clubs Establish a local Weight Watchers Chapter Create an environment where healthy lifestyles are important

Little things…: 

Little things… Offer only healthy items in the vending machine Provide good tasting water Encourage workers to STAY during lunch by providing picnic tables or other stress free break environment Ban baked goods Provide free snacks like apples and oranges

QUESTIONS?: 

QUESTIONS?