Chapter 6 Managing Weight and Body Composition

1. Chapter 6Managing Weight and Body Composition Facts for a Health Lifestyle

2. Maintaining a Healthy Weight • Body Image: The way you see your body • Affected by several factors such as media, family and friends.

3. Maintaining a Healthy Weight • Maintaining a healthy weight is an energy balance. • Calories in must equal calories out. • Some foods have more calories than others • Carbs and protein = 4 cal/gram. • Fats = 9 calories/gram

4. Maintaining a Healthy Weight • Tipping the balance of energy will result in weight loss or gain. • One pound of fat = 3500 calories • Eating 500 calories LESS per day = 1 pound of weight loss per week.

5. Maintaining a Healthy Weight • Your appropriate weight is influenced by several factors: gender, age, height, body frame, growth rate, metabolic rate, activity level. • Tall and large-framed people need more calories than short and small-framed people. • Active people can consume more calories than sedentary people.

6. Maintaining a Healthy Weight • Body Mass Index: Ratio that allows you to assess your body size in relation to your height and weight. • There is no single size, shape or growth patter that is normal for everyone.

7. Maintaining a Healthy Weight • To determine your BMI: BMI = weight X 703/height in inches2 If you are 5ft tall, you are 60 inches tall Example: 145lbs X 703 =101,935 101,935 / 70in X 70in 101,935/ 4,900 BMI = 20.8

8. Maintaining a Healthy Weight • Body composition: ratio of body fat to lean body mass • Needs to be taken in to account when assessing weight. • Example: weight-lifting program will increase muscles mass, while a high calorie diet will increase the amount of stored body fat

9. Problems with being overweight • 14% of teens are overweight • Excess body fat strains the muscles and skeletal system • Forces heart and lungs to work harder • Increases risk of high blood pressure and cholesterol • Increases risk of type 2 diabetes, asthma, and some cancers

10. Problems with being overweight Genetics • Usually result of consuming too many calories and physical inactivity • Aim for Fitness: 60 minutes/day • Build a Healthy Base: Eat recommended number of daily servings from each of the five major food groups • Choose sensibly: Balance high-fat choices with low-fat foods

11. Problems with Being Underweight • Being thin MAY be normal because of genetics or a fast metabolism. • Some people diet and exercise excessively to stay thin • May have too little fat stored to provide body with energy reserve • May not be consuming enough calories for health and growth

12. Target your appropriate weight Set realistic goals Personalize your plan Put your goal and plan in writing Evaluate your progress Eat 1,700 to 1,800 calories daily to meet your body’s energy needs Include your favorites in moderation Eat a variety of low-calorie, nutrient dense foods Drink plenty of water Healthful Ways to Manage Weight

13. Physical Activity and Weight Management • Should be part of everyday lifestyle • Helps relieve stress • Promotes normal appetite response • Increases self-esteem

14. Fad Diets and Eating Disorders • Fad Diets: Weight-loss plans that are popular for only a short time • Often hard to stick to because they limit the variety of foods you can eat. • Can be expensive because they require dieters to buy certain foods • Can severely restrict the foods dieter can eat fail to provide the body with nutrients it needs for health and growth

15. Liquid Diets • Replaces all food intake with special liquid formula • Do not meet body’s energy needs • Do not provide body with adequate fiber

16. Fasting • Abstain from eating • Deprives body of needed nutrients and energy • Body begins breaking down protein stored in muscle for energy • May become dehydrated

17. Diet Pills • Suppress appetite • May cause drowsiness, anxiety, racing heart, other serious side effects • Can lead to dehydration

18. Weight Cycling • Weight loss is usually from water, not fat • Repeated pattern of loss and regain of body weight • Common with fad diets • Can be harmful • Slow and steady weight loss is best strategy for long-term results

19. Eating Disorders • Extreme, harmful eating behavior that can cause serious illness or even death • Brought on by mental/emotional factors such as poor body image, social/family pressure, perfectionism. • 90% of those with eating disorders are female • Need professional help

20. Irrational fear of becoming obese results in weight loss from self-imposed starvation Psychological disorder Outside pressure, high-expectations, need to achieve Teenage girls and young women Can result in malnutrition and starvation Loss of bone density, low body temperature, low blood pressure, irregular heart rate, cardiac arrest Anorexia Nervosa

21. Purging or clearing of the digestive tract following cycles of overeating Strict diet and a period of overeating Vomit or take laxatives Societal pressures, self-esteem, family problems Dehydration, kidney damage, irregular heartbeat. Destroys tooth enamel, tooth decay. Damages tissues of stomach, esophagus, mouth Bulimia Nervosa

22. Binge Eating Disorder • Compulsive overeating • Consume huge amounts of food at one time but try not to purge • Coping mechanism for strong emotions or depression • Results in unhealthful weight gain

23. Nutrition for Individual Needs • The Training Diet: • No single food with help you build muscle or increase speed • Best eating plan for athletes is balanced, moderate, and varied • Staying hydrated is key • Eating 3 – 4 hours before competition allows the stomach to empty and gives the necessary energy to compete

24. Vegetarianism • Person who eats mostly or only plant foods • Religious or cultural reasons • Concern for environment or how food animals are raised