Healthy Ways to Manage Weight

1. Healthy Ways to Manage Weight • Target your appropriate weight • Set realistic goals • Not healthy to lose more than 2 pounds a week • Personalize your plan • Include nutrition and physical activity • Put your goal and plan in writing • Evaluate your progress

2. Lose Fat…Not Muscle! • 1-2 pounds per week is recommended • Faster weight loss usually mans loss of water and muscle • 1lb/week = 500 calories/day (eat less or exercise more) • Remember 1 lb = 3500 kcal

3. Energy Balance is Easy! • 40% of adults are trying to lose weight on any given day.

4. 3 options for weight loss • Diet only • Reduce calories coming in • Exercise only • Increase calories going out • Combine Diet and Exercise • Best option! • Reduce calories coming in and increase calories going out.

5. Diet only • Reduction in metabolism • Loss of water • Loss of fat free mass • Loss of fat mass

6. Exercise only • Slow and gradual • Most people want a “quick fix”

7. Diet AND Exercise • Reduce calories coming in (300-500 kcal) • Increase calories burned (300-500) • Offset decrease in metabolism • Keep most of your muscle • ACSM recommended weight loss in 1 week = 2 lbs or less

8. Healthy Weight-Loss Strategies • Eat 1,700 to 1,800 calories to meet your body’s energy needs • Remember your BMR • Include your favorites in moderation • 80/20 rule • Eat a variety of low-calorie, nutrient dense foods • Drink plenty of water

9. Being Underweight Can Also Be Risky • Underweight – a condition in which a person is less than the standard weight range for his or her height • May be normal • Genetics • Fast metabolism • Some diet to stay extremely thin • Little stored fat (energy reserve) • May not get enough calories and nutrients for healthy growth • Can lead to fatigue and decreased ability to fight disease

10. Healthy Weight-Gain Strategies • Increase your calorie intake • Eat often and take second helpings • Eat nutritious snacks • Build muscle • Resistance training

11. Going ON a diet suggests that you will go OFF… Aim for LIFESTYLE CHANGES!!!

12. The diet industry • The dieting industry is a $40 billion industry • Americans spend yearly… • $2.4 billion on pre-packaged weight loss meals • $1.7 billion on weight loss shakes • $15 billion on diet soda

13. Dieting today • Today • 70% of high school girls have tried to diet at least once • 1964 • Only 15% of American adults were dieting

14. Fad Diets • Weight-loss plans that are popular for only a short time • May promise quick and easy weight loss • Most very low calorie • Weight loss is not permanent • Associated with medical problems • Impaired glucose tolerance, liver and G-I abnormalities, sudden death

15. Low Carb Diets • Ex ) Atkins • Idea is that if you restrict carbs…your body will burn fat • Problem – your body needs carbs to burn fat • Not healthy in the long-term because they are low in grains, fruits, and veggies

16. Liquid formulas • Ex) Slimfast • Lowers the number of calories per day by replacing meals with liquid • This can be dangerous – most likely not getting all of the nutrients your body needs!

17. Stimulants • Ex) ephedra, caffeine • Reduce appetite and give a feeling of energy • Bad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures

18. Fasting • Not eating • Weight loss is initially rapid as the body uses fat stores for energy • Body proteins are broken down to provide the missing energy = loss of muscle mass

19. Diet Pills • A pill that causes you to lose weight without the need for low calorie diets and exercise • No SAFE pill exists! • Only 1 diet pill is approved by the FDA • Diet pills can claim whatever they want – don’t have to have scientific proof

20. Surgery • Gastric bypass – changes the structure of the digestive tract by bypassing part of the stomach • Reduces the amount of food you can eat

21. Weight Cycling • The repeated pattern of loss and regain of body weight • People on diets gain more weight than non-dieters • Dieters lost 1 billion lbs/year and GAINED 1.2 billion pounds • Within 5 years 95% of dieters will regain all the weight they lost

22. Weight loss – the safe way • Lifestyle change!!! • Balance your food intake with your exercise • Tip the energy balance • Change the habits that lead to weight gain

23. Eating Disorders An extreme, harmful eating behavior that can cause serious illness or even death

24. Body Image • How you see and feel about your appearance and how comfortable you are with your body • Having a healthy body image means you accept your body’s appearance and abilities

25. Anorexia Nervosa • A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation • Signs/symptoms • Extremely low caloric intake • Obsession with exercising • Emotional problems • Unnatural interest in food • Distorted body image • Denial of eating problem

26. Health Consequences of Anorexia • Related to malnutrition and starvation • Stop menstruating • Loss of bone density • Low body temperature • Low blood pressure • Slowed metabolism • Reduction in organ size • May develop serious heart problems • Irregular heartbeat • Can lead to cardiac arrest and sudden death

27. Bulimia Nervosa • A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating • Cycles of binging and purging • Often fasts of follows a strict diet and then binges (eats large amounts of food) • Signs/symptoms • Preoccupation with body weight • Binging with or without purging • Bloodshot eyes and sore throat • Dental problems • Irregular menstrual periods • Depression and mood swings • Feeling out of control

28. Health Consequences of Bulimia • Dehydration • Kidney damage • Irregular heartbeat • Destroys tooth enamel • Tooth decay • Damages tissues of the stomach, esophagus, and mouth • Disrupts digestion and absorption…can lead to nutrient deficiencies

29. Binge Eating Disorder • A disorder characterized by compulsive overeating • Consume huge amounts of food at one time but do not try to purge • Signal the use of food for a coping mechanism • Binging episodes accompanied by feelings of guilt, shame, and loss of control • Results in unhealthful weight gain • Type 2 diabetes, heart disease, and stroke • Gallbladder problems, high blood pressure, high cholesterol, increased risk of certain cancers

30. Disordered eating patterns • Eating behaviors that are not severe enough to be classified as a specific eating disorder • Signs/symptoms • Weight loss (less than anorexia) • Binging and purging less frequently than in Bulimia • Purging after eating small amount of food • Deliberate dehydration for weight loss • Hiding food • Over-exercising • Constant dissatisfaction with physical appearance

31. Could you be at risk? • Warning signs • Preferring to eat alone • Being overly critical about body size and shape • Thinking about food often • Weighing everyday • Eating a lot of “diet” foods

32. Getting help • Professional help • Physicians • Psychologists • Nutritionists • Support groups and clinics

33. Nutrition for Individual Needs

34. Performance Nutrition • The training diet • Best eating plan for athletes is balanced, moderate, and varied • Because you burn more calories (activity), you need to consume more calories • Eat nutrient dense foods • Hydration • Amount of fluids lost increases during physical activity • Dehydration – can lead to an imbalance of electrolytes (minerals tat maintain the body’s fluid balance) • Make sure you take in as much water as you lose • Rehydration – restoring lost body fluids

35. Vegetarianism • Vegetarian – a person who eats mostly or only plant foods • Lacto-ovo vegetarian • Eats dairy (lacto) and eggs (ovo) and foods from plants • Lacto vegetarian • Dairy foods and foods from plants • Ovo vegetarian • Eggs and foods from plants • Vegan • Plant foods only! • Fortified soy products are usually used to replace dairy • Must eat a variety of incomplete proteins to get ALL 20 amino acids – to make complete proteins

36. Dietary Supplements • A non-food form of one or more nutrients • Eating a balanced diet can provide all the nutrients your body needs • Taking a multivitamin and mineral supplement may be recommended

37. Risks of Dietary Supplements • Megadose – a very large amount of a dietary supplement • Fat-soluble vitamins stay in your body a long time and may cause toxicity if taken in large amounts • Herbal supplement – a chemical substance from plants that may be sold as a dietary supplement • Not regulated by the FDA

38. Nutrition Throughout Life People have different dietary needs at different stages of life

39. Nutrition During Pregnancy • Pregnant women only need 450 extra calories per day • Multivitamin and mineral supplements • Folate (folic acid) • Can prevent spinal defects in the developing fetus • Iron • Increased blood volume = more iron needed • Calcium • Helps build bones and teeth of developing fetus and replaces any calcium taken from the mother’s bones

40. Nutrition Throughout Life • Infants • Breastfeeding is the best way (contains all nutrients) • Fortified formulas • After 4-6 months begin to include soft foods such as cereals and pureed fruits and vegetables • Childhood • Follow food guide pyramid, but smaller portions • Teens (growing) • Need extra calories • Adults (aren’t growing) • Lower calorie requirement – must carefully plan their diet to include nutrient dense foods that provide for nutrient needs without exceeding calorie needs • Older Adults • May be advised to follow a special diet if they have a specific health problem • May need a dietary supplement