Maintaining a healthy body weight

1. Maintaining a healthy body weight Chapter 6

2. Physical Health Risks • Excessive weight disabilities-diseases linked or resulting directly from long term overweight or obesity • Breathing difficulties • Sleep apnea • Sleep Apnea • Bone and joint problems • Being over fat increases the risk of the following diseases: • High blood pressure • High cholesterol • Heart disease • Some cancers

3. Impaired glucose tolerance and diabetes • Impaired Glucose Tolerance (IGT)-This is a disorder in which blood glucose levels become elevated. • IGT is a major risk factor for type 2 diabetes • IGT and type 2 diabetes are increasing in teens and youth • Insulin- a hormone produced by the pancreas that converts sugar to energy.

4. underweight • Underweight- having a BMI that is below the fifth percentile for ones age • Increase risk of colds and pathogens • Undernourished, causes: • Fatigue • Irritability • Anemia- disease associated with lack of iron • Underweight teens should eat 3-4 nutrient dense, high calorie foods meals per day

5. Teen Body mass index • <5th percentile- may be underweight • Above 5th to 84th percentile range of appropriate weight • 85th to 94th percentile may be at risk of overweight • >95th percentile may be overweight

6. Eating Disorders • Eating disorders- psychological illnesses that cause people to under eat, overeat, or practice other dangerous nutrition-related behaviors. • Typically driven by metal or emotional factors • Poor body image • Social or family pressures • Perfectionism • Depression • Substance abuse

7. Anorexia Nervosa • Anorexia nervosa- an eating disorder in which a person abnormally restricts calorie intake. • Can result in: • serious malnutrition • Stop menstruating • Sterility • Low bone density • Heart problems • death • Common indicators: sudden massive weight loss, lying about eating, denying hunger, preoccupation with food or calories, exercise addiction, believing he/she is overweight • Male Anorexia

8. Bulimia Nervosa • Bulimia Nervosa- an eating disorder in which people overeat and the force themselves to purge. • Exercise Bulimia- purging calories though exercise • Miss important events to exercise • Do not allow for recovery • Can cause: • Dehydration • Osteoporosis • Kidney damage • Irregular heart beat • Tissue damage from purging • Nutrition deficiencies

9. Nutrition Myths and Fad Diets • Myth: consuming large amounts of protein and lifting weights are the best ways to increase the size of your muscles • Fact: EXTRA protein in your diet is not needed to increase muscle size and strength • Myth: Vegetarianism is much healthier and better for exercise performance than a diet that includes animal protein • Fact: It can be a healthy lifestyle, but you have to know how to combine foods for complete proteins • Myth: it is easy to lose one pound of fat by burning 3,500 calories through exercise alone • Fact: best to use a combination of exercise and diet • Through exercise alone to burn 1000 calories you must run 8-10 miles in one hour

10. Fad Diets • Fad diets- center on eating one type of food, claims eating whatever you want, requires purchase of special pills or equipment • High-Protein Diets- eliminating carbohydrates from your diet. • Increase risk of dehydration (stress on kidneys) • Risk of calcium loss • Digestive issue due to lack of fiber • Diet Pills • Baseball Story

11. Weight Cycle

12. Diet and Physical Activity for Weight Control • Adjust calorie intake and expenditure based on your needs • Work 30-60 minutes per day or 225 minutes per week • Allow plenty of time for results • Reward yourself in a positive way (other than food) • Continue to update short term goals along the way