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Managing Weight & Body Composition Ch. 6

Managing Weight & Body Composition Ch. 6. Weight-Calorie Connection. The Energy Equation – Lose weight if you burn more calories than you consume Gain weight if you consume more calories than you burn 1 pound of fat = about 3,500 calories

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Managing Weight & Body Composition Ch. 6

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  1. Managing Weight & Body Composition Ch. 6

  2. Weight-Calorie Connection • The Energy Equation – • Lose weight if you burn more calories than you consume • Gain weight if you consume more calories than you burn • 1 pound of fat = about 3,500 calories • Eat 500 calories less per day than the amount you need to lose 1 pound in 1 week. (500 cal/day x 7 days = 3,500 caloires) • Or burn 500 calories more per day through exercise

  3. Appropriate Weight Range • Influenced by: gender, age, height, body frame, growth rate, metabolic rate, activity level • A teen needs more calories than an adult because still growing

  4. Body Mass Index (BMI)page 146 May be overweight • A ratio that allows you to see your body size compared to your height & weight • BMI = weight x 703 Ex: 140 x 703 / (67 x 67) = 21 May be at risk of overweight ***Appropriate weight*** height 2 May be underweight

  5. Body Weight vs Body Fat • Overweight • Heavier than the standard weight range for height • Obesity • Having an excess amount of body fat

  6. Risks of being Overweight • Cardiovascular disease • Type 2 Diabetes • Cancer • High Blood Pressure • Osteoporosis • Asthma

  7. Underweight • Def: weighing less than the standard weight range for height • Is normal if genetic or fast metabolism • Not normal if diets or exercises excessively • If too thin may lead to fatigue & lowered ability to fight illness

  8. Ways to Manage Weight • Target healthy weight – talk to doctor • Set realistic goals – gaining/losing 1- 1½ pound per week is safe • Personalize plan – choose foods you would eat & activities you would do • Write out goals & plan – keep a journal & track progress and evaluate

  9. Dietary Guidelines Cartoon

  10. Weight-Loss Strategies • In general – eat foods high in nutrients & low in calories (such as vegetables, fruits, grains) & exercise • Eat 1,700 – 1, 800 calories per day of a balance of the food groups. No less than 1,400 (talk to a doctor) • MODERATION!!! Eat sweets & “junk food” in small portions and less often • Drink plenty of water – ditch soda & juices • EXERCISE 60 minutes per day

  11. Weight-Gain Strategies • Increase calorie intake • Eat often & take second helpings • Eat nutritious snacks (such as an apple, celery & peanut butter • Build muscle – go to the gym & “pump some iron” (lift weights)

  12. Physical Activity • Aerobic exercise (ex: running) – burns calories helps lose fat • Weight lifting – increases muscle mass & produces a firm lean body shape • Muscle burns more calories than fat, so the more lean muscle you have the more calories you burn, even at rest

  13. Fad Diets • Weight-loss plans that are popular for a short period of time • Ex: Atkins, Zone, 3-day diet, grapefruit diet, low-fat diet, cabbage soup diet. • Some fail to provide body with proper nutrition • Any weight lost is usually regained (90%)…and then some!

  14. Liquid Diets, Fasting & Diet Pills • Liquid Diets – replace food with liquid formula, generally not enough fiber or nutrients • Fasting – no eating. Sometimes for religious reason, generally ok because for a short period • Diet Pills – avoid cause side effects. One ingredient called Ephedra has been linked to heart attacks, strokes, & death.

  15. Eating Disorders • Extreme harmful eating behavior that can cause serious illness or death • Can be brought on by mental/emotional factors, poor body image, social & family pressure, or perfectionism • 90% are female • Is a serious health problem & those who suffer should seek professional help

  16. Anorexia Nervosa • A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation • Psychological disorder • Low caloric intake, obsession with exercise, emotional problems, obsessed with food, distorted body image, denial of eating problem

  17. Anorexia Consequences • Malnourished • Stop menstruating (period) • Loss of bone density • Low body temperature & blood pressure • Slowed metabolism • Heart problems & cardiac arrest • DEATH • Requires psychological treatment

  18. Bulimia Nervosa • Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating • Fasts or follows strict diet then binges • May vomit or take laxatives • Dehydration, kidney damage, irregular heartbeat, tooth decay, damages stomach, esophagus & mouth

  19. Binge Eating Disorder • Compulsive overeating. • Consume huge amounts of food at once but don’t throw-up • Use food to deal with emotions or depression • Seek counseling

  20. Videos • Healthy Body, Healthy Image (LiveText-22.52): http://www.learn360.com/ShowVideo.aspx?ID=132470 • Anorexia Story (LiveText- 4.40): http://www.learn360.com/ShowVideo.aspx?ID=149380

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