Managing Weight

1
Chapter 6

• Managing Weight
• And
• Body Composition

2
Maintaining a Health Weight

• Lesson 1
• Page 144-150

3
Read each statement below and respond by
selecting yes, sometimes, or no for each item.
Select yes only for items you practice regularly
or are sure about.

• 1. I try to keep my weight within a healthy
  range.       
• a  yes      b  sometimes      c  no            
• 2. I try to eat a variety of nutritious foods,
  even when I am attempting to lose or gain
  weight.       
• a  yes      b  sometimes      c  no            
• 3. To achieve a healthy weight, I follow the
  ABCs of good health as described in the Dietary
  Guidelines for Americans.       
• a  yes      b  sometimes      c  no            
• 4. When participating in physical activities, I
  select activities that I enjoy and that fit my
  personality.       
• a  yes      b  sometimes      c  no            
• 5. I would not fast or go on a quick weight-loss
  or weight-gain diet.       
• a  yes      b  sometimes      c  no            

4

• 6. When I compete in athletics, I follow a
  balanced eating plan with a variety of
  foods.       
• a  yes      b  sometimes      c  no            
• 7. I drink plenty of water before, during, and
  after exercise.       
• a  yes      b  sometimes      c  no           
• 8. I do not substitute nutrient supplements,
  such as vitamin pills, for a sensible eating
  style.       
• a  yes      b  sometimes      c  no            
• 9. When managing my weight, I set realistic
  goals.       
• a  yes      b  sometimes      c  no            
• 10. I understand that dietary supplements must
  be used carefully.       
• a  yes      b  sometimes      c  no   

5
Managing Weight and Body Composition

• Quick Start On a sheet of paper, list three
  feelings a person might have about his or her
  bodys appearance. Then write down three
  factors that might influence these things.

6
Managing Weight and Body Composition

• Body Image The way you see your body.
• In order to maintain your present weight. The
  calories you consume must equal the calories your
  body burns.
• Calories Their Source
• Carbohydrates - 4 calories per gram
• Proteins 4 calories per gram
• Fat 9 calories per gram

7
Managing Weight and Body Composition

• One pound of body fat equals about 3,500 calories
• Eating 500 fewer calories per day than you need
  to maintain your weight will result in the loss
  of one pound of body fat after one week ( 500
  calories per day x 7 days 3,500 calories).
• You can also increase your physical activity 500
  calories per day and lose one pound per week.

8
DETERMINING YOUR APPROPRIATE WEIGHT RANGE

• Body Mass Index A ratio that allows you to
  assess your body size in relation to your height
  and weight.
• Keep in mind that many different ratios of
  height to weight can be healthy. Teens grow at
  different rates and in different ways. There is
  no single size, shape, or growth pattern that is
  normal for everyone.
• BMI weight (in pounds) x 703 / height (in
  inches)2

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DETERMINING YOUR APPROPRIATE WEIGHT RANGE

• Diet and Fitness are the two things that affect
  BMI the most.
• Overweight A condition in which a person is
  heavier than the standard weight range for his or
  her height.
• Obesity Having an excess amount of body fat.

12
Weight Related Health Risks

• Cardiovascular Disease
• Type 2 Diabetes
• Cancer
• High Blood Pressure
• Osteoarthritis A joint disease

13
Underweight A Health Risk

• Underweight A condition in which a person is
  less than the standard weight range for his or
  her height.
• Some teens are very thin due to genetics or fast
  metabolism
• If very thin, little stored fat to provide body
  with energy for health and growth
• May lead to fatigue and decreased ability to
  fight illness

14
HEALTHFUL WAYS TO MANAGE WEIGHT

• Target your appropriate weight
• Set realistic goals
• Personalize your plan
• Put your goal and plan in writing
• Evaluate your progress

15
HEALTHY WEIGHT LOSS STRATEGIES

• Eat 1,700 to 1,800 calories daily to meet your
  bodys energy needs
• Eating less than 1,400 calories a day may cause
  you to miss essential nutrients
• Include your favorites in moderation
• Eat smaller portions of higher calorie foods and
  eat them less frequently
• Eat a variety of low-calorie, nutrient dense
  foods (foods that are high in nutrients compared
  with their calorie content)
• Whole grain products, vegetables, and fruits
• Drink plenty of water 8 glasses a day

16
HEALTHY WEIGHT GAIN STRATEGIES

• Increase your calorie intake
• Choose foods high in complex carbohydrates such
  as breads, pasta, and potatoes.
• Limit foods high in fat and sugar
• Eat often and take second helpings
• Eat nutritious snacks
• Snack two or three hours before meals to avoid
  spoiling your appetite
• Build muscle Gain weight
• Increase muscle mass with a supervised resistance
  training program

17
PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT

• Regular exercise should be part of any weight
  management plan
• Aerobic exercise burns calories and helps you
  lose fat
• Weight lifting or resistance training will
  increase muscle mass and produce a firm, lean
  body shape.
• Muscle is more efficient than fat at burning
  calories
• Physical activity relieves stress
• Physical activity promotes a healthy appetite
  response
• Physical activity increases self-esteem

18
Fad Diets and Eating Disorders

• LESSON 2
• Page 151-156

19
Fad Diets and Eating Disorders

• Quick Start Write the term diet in the center
  of a sheet of paper. Around this term, write
  five words or phrases that come to mind when you
  hear the word diet.

20
Fad Diets

• Fad Diets Weight loss plans that are popular
  for only a short time.
• The Bottom Line
• The traditional weight loss method emphasizing a
  well-balanced diet with a variety of foods
  including grains, fruits vegetables, dairy and
  meat/fish, low in total fats, saturated fats and
  trans fats in addition to being physically active
  can result in long lasting weight loss and
  improved health.
• This does not sound too exciting, and let's face
  it - fad diets sure do know how to hook us, don't
  they? However, the traditional weight loss method
  stands the test of time for a simple reason It
  works!

21
Ten Signs of a Fad Diet

• 1. Promises a large or fast weight loss (more
  than one to two pounds per week)
• 2. Does not include suggestions to consult with
  your doctor or a registered dietitian
• 3. Encourages you to eliminate food groups (such
  as grains) or eat from a limited selection of
  foods
• 4. Offers rigid menus that don't consider your
  likes, dislikes and lifestyles
• 5. Neglects active living or lifestyle changes

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Ten Signs of a Fad Diet

• 6. Provides far fewer calories than what is
  needed for an energized, healthy lifestyle
• 7. Contradicts what most trusted health
  professionals say
• 8. Depends on special products, supplements or
  treatments
• 9. Has miraculous claims
• 10. Relies on testimonials and anecdotes rather
  than scientific evidence

23
Diets

• Liquid Diets--A person on a liquid diet replaces
  all of his or her food intake with a special
  liquid formula. These VERY low calorie diets, do
  not meet the bodys energy needs.
• Fasting--To fast is to abstain from eating.
  Without a fresh supply of nutrients daily, your
  body begins breaking down protein stored in
  muscle tissue for energy.

24
Diets

• Diet Pills--Many diet pills work by suppressing
  appetite. They may cause drowsiness, anxiety, a
  racing heart, or other serious side effects.
  Diet pills may also become addictive.
• Weight Cycling The repeated pattern of loss and
  regain of body weight. Also called yo-yo dieting.

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EATING DISORDERS

• Eating Disorder An extreme harmful eating
  behavior that can cause serious illness or even
  death.
• About 90 of those with eating disorders are
  female
• Its estimated that 1 of females 16 to 18 have
  this illness

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EATING DISORDERS

• Anorexia Nervosa A disorder in which the
  irrational fear of becoming obese results in
  severe weight loss from self-imposed starvation.

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Symptoms of Anorexia Nervosa

• Extremely low calorie intake
• An obsession with exercising
• An unusual interest in food
• A distorted body image
• Denial of a eating problem

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Health Consequences of Anorexia Nervosa

• A drastic reduction in body fat may cause females
  to stop menstruating
• Loss of bone density
• Low body temperature
• Low blood pressure
• Slow metabolism
• Reduction in organ size

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Bulimia Nervosa

• Bulimia Nervosa A disorder in which some form
  of purging or clearing of the digestive tract
  follows cycles of overeating.
• A person with bulimia often fasts or follows a
  strict diet and then binges. After eating, the
  person may vomit or take laxatives to purge the
  food from the body.

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Health Consequences of Bulimia Nervosa

• Dehydration
• Kidney damage
• Irregular heartbeat
• Vomiting
• Destroys tooth enamel
• Damages the tissues of the stomach, esophagus,
  and mouth

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Treatment

• Treatment may include stay at a clinic or
  hospital and also requires psychological
  counseling.
• Treatment of bulimia usually include medication
  and psychological counseling.

32
Binge Eating Disorder

• Binge Eating Disorder A disorder characterized
  by compulsive overeating.

33
Nutrition For Individual Needs

• Lesson 3
• Pages 157-163

34
Nutrition For Individual Needs

• Quick Start An individuals nutritional needs
  change throughout his or her life. Brainstorm a
  list of times in a persons life during which
  nutritional needs may change. Briefly explain
  each of your choices.

35
Performance Nutrition

• The Training Diet
• Best eating plan for athletes is one that is
  balanced, moderate, and varied.
• Bodys need for protein, vitamins, and minerals
  does not change greatly when training for sports
  or competition.
• Yet, physical activity burn calories so athletes
  and active individuals need to eat more calories
  from nutrient-dense foods to maintain their
  weight and energy levels when training.

36
Performance Nutrition

• Hydration
• Body naturally loses fluids through perspiration,
  breathing, and waste elimination
• Amount of fluids lost increases during physical
  activity, especially in hot weather
• These fluids must be replaced to avoid
  dehydration and heatstroke

37
Performance Nutrition

• Electrolytes
• Minerals that help maintain the bodys fluid
  balance. The minerals sodium, chloride, and
  potassium are all electrolytes
• To maintain bodys electrolyte balance take in
  as much water and electrolytes as you lose
  through perspiration and body wastes

38
Performance Nutrition

• Drink 16 to 24 ounces of fluids two to three
  hours before a heavy workout
• Drink 6 to 12 ounces of fluids every 15 to 20
  minutes during heavy workouts
• Rehydration restoring lost body fluids
• Drink 16 ounces of fluid for every pound of body
  weight lost through sweat
• Plain water is best

39
Performance Nutrition

• Making Weight
• In sports such as wrestling and boxing
  contestants compete in weight classes
• Maintaining a certain weight is important
• Always compete at a weight thats right for you

40
Performance Nutrition

• Losing Weight
• Competing in a weight class below your healthy
  weight can be dangerous
• Fasting, crash dieting, or trying to sweat off
  extra weight before weigh-in can cause
  dehydration and harm your performance and health
• Over time such practices can lead to a loss of
  muscle mass
• If losing weight is needed, follow a sensible
  plan and try to lose only one-half pound to one
  pound each week

41
Performance Nutrition

• Gaining Weight
• Program that combines balanced nutrition and
  exercise is the healthy way to gain weight
• Supervised resistance-training or weight-lifting
  program can help build muscle mass
• Extra calories should come from nutrient dense
  foods, not from protein supplements
• Slow, steady weight gain is best one or two
  pounds per week
• Using anabolic steroids or other body building
  drugs not healthy
• Many of these drugs have serious side effects
• Use of these drugs is illegal

42
Performance Nutrition

• Eating Before Competition
• Eat 3 to 4 hours before competition to allow the
  stomach to empty
• Also gives athlete the necessary energy and keeps
  him or her free from hunger pains while competing
• Pre Competition Meal
• High in carbohydrates and low in fat and protein,
  both of which stay in the digestive system longer
• Pasta, rice, vegetables, breads, and fruits best
• Drink plenty of water before, during, and after

43
Performance Nutrition

• Vegetarianism
• Vegetarian person who eats mostly or only plant
  foods
• Religious or cultural reasons
• Concern for environment
• Concern for how food animals are raised or
  slaughtered
• Health reasons cutting out saturated fats and
  cholesterol from animal products may reduce risk
  of cardiovascular disease and some cancers
• Consume more fruits, vegetables, and whole grains

44
Vegetarian Eating Plans

• Lacto-ovo Vegetarianism
• Dairy (lacto) foods and eggs (ovo) in addition to
  foods from plant sources
• Lacto Vegetarianism
• Dairy foods in addition to foods from plant
  sources
• Ovo Vegetarianism
• Eggs and foods from plant sources. Fortified
  soy milk and soy cheese are often substituted for
  dairy products
• Vegan
• Foods from plant sources only. Fortified soy
  milk and soy cheese are often substituted for
  dairy products

45
Vegetarians Meeting Nutrient Needs

• Vegetarians need to eat a variety of incomplete
  proteins
• Must also get enough iron, zinc, and B vitamins,
  nutrients often found in animal products
• Eat adequate amounts of various nutrient-dense
  foods, including fruits, vegetables, leafy
  greens, whole grains, nuts, seeds, legumes, dairy
  foods, or eggs

46
Dietary Supplements

• Risks of Dietary Supplements
• Megadose a very large amount of a dietary
  supplement can be dangerous
• Vitamins A, D, E, and K are stored in body fat
  and may cause toxicity in large amounts
• Herbal Supplement chemical substance from
  plants that may be sold as a dietary supplement
• Often sold as natural
• However, claims not based on scientific evidence

47
Nutrition During Pregnancy

• Pregnancy
• A developing fetus depends on its mother for all
  its needs
• Pregnant females must eat healthy and avoid
  harmful substances such as tobacco, alcohol, and
  other drugs
• Pregnant females encouraged to increase intake of
  certain nutrients
• Folate Getting enough folic acid early in
  pregnancy can prevent spinal defects in the
  developing fetus.
• Iron Increased blood volume during pregnancy
  produces an increased demand for iron.
• Calcium Calcium helps build the bones and teeth
  of the developing fetus and replaces any calcium
  taken from the mothers bones.

48
Nutrition For Infants And Young Children

• Breastfeeding is the best way to feed infants.
  If breastfeeding isnt possible, fortified
  formulas provide the nutrients that infants need.
  
• As the baby grows, breast milk or formula is
  supplemented with a variety of foods, usually
  starting with cereal grains, then vegetables and
  fruits, and then meat or poultry.
• After a childs first birthday, many parents
  substitute whole milk for formula or breast milk.
  The fats in the whole milk provide essential
  nutrients for a childs developing nervous
  system. By this time, most children are eating a
  variety of foods.

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Nutrition And Older Adults

• Most older adults can get all the calories and
  nutrients they need each day by following the
  recommendations in the Dietary Guidelines.
• In certain cases, health care providers might
  recommend a dietary supplement to help meet their
  nutrient needs.