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MANAGING WEIGHT AND BODY COMPOSITION

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Title: MANAGING WEIGHT AND BODY COMPOSITION


1
MANAGING WEIGHT AND BODY COMPOSITION
2
BODY IMAGE
3
WEIGHT-CALORIE CONNECTION
  • Calories are units of energy in food and in the
    body
  • Zero weight change is calories consumedcalories
    expended
  • Caloric source, carbs 4/gm, protein 4/gm, fats
    9/gm, water, minerals, vitamins 0/gm
  • Weight change burn more or less calories than
    you consume

4
THE ENERGY EQUATION
  • Change the balance of energy for a change in
    weight
  • One pound body fat 3,500 calories
  • 500 calorie/day change one pound change per
    week
  • Eat 500 calories more or less/day
  • Burn 500 calories more or less/day

5
APPROPRIATE WEIGHT RANGE
  • How do we decide what is the right weight?
  • Factors influencing weight and caloric needs
    gender, age, height, frame size, growth rate,
    metabolic rate, activity level, lean body mass
  • Basal Metabolic Rate (BMR)
  • Website demo room42.com/nutrition/basal.shtml
  • Runnersweb.com/running/bmr.html

6
CALCULATING CALORIES NEEDED
  • Weight in kg X .9 (female) X 24 BMR
  • Weight in kg X 1.0 (male) X 24 BMR
  • Sedentary BMR X 1.3 calories needed
  • Mod. Act. BMR X 1.5 calories needed
  • Very Act. BMR X 1.75 calories needed

7
BODY WEIGHT/COMPOSITION CALCULATIONS
  • BMI (body mass index) wtX703/ht/ht
  • lt18.5underweight
  • 18.5-24.9normal
  • 25-29.9overweight
  • gt30obese
  • Cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm
  • Look at what it means
  • Charts in book

8
OTHER CALCULATIONS
  • Percent body fat (body composition)
  • Skinfold
  • Electronic
  • Immersion
  • Navyhe.net/zone/prothd2.html
  • Waist to hip ratio
  • Waist/hipWHR
  • Lower risk Flt0.8, Mlt1.0
  • Higher risk Fgt0.8, Mgt1.0
  • Frame size calculations

9
PERCENT BODY FAT GUIDES
  • Excessive
  • Malegt25
  • Femalegt30
  • Essential
  • Male5
  • Female8-12
  • Ideal
  • Male10-18
  • Female18-22

10
WEIGHT-RELATED HEALTH RISKS
  • Cardiovascular disease
  • Type 2 diabetes
  • Cancer
  • High blood pressure
  • Osteoarthritis

11
OVERWEIGHT
  • Problems already listed
  • CDC 14 of teens and 60 of adults are
    overweight (35 obese) (actually teen 20)
  • Causes heart lungs to work harder (hydraulics)
  • Genetics?
  • Too many calories/too little exercise
  • ABCs from previous chapter

12
UNDERWEIGHT
  • Being too thin can be a health problem, or a
    stage of growing.
  • Not enough nutrients can affect growth,
    development, energy for daily tasks
  • Previous measures can help to determine if a
    person is too thin (esp. body fat)
  • Doctors advise is wise.

13
HEALTHY MANAGEMENT OF WEIGHT
  • Target appropriate weight-professionals
  • Set realistic goals ½-1/week
  • Personalize your plans - food preferred
  • Put it in writing
  • Evaluate your progress
  • Watch quick early weight loss-water

14
WEIGHT-LOSS STRATEGIES
  • Minimum of 1700-1800 calories from all the groups
    to get nutrients
  • Decrease high calorie favorites
  • Variety of low-calorie, nutrient-dense foods
  • PLENTY OF WATER
  • Add exercise lean body mass

15
WEIGHT-GAIN STRATEGIES
  • Increase calories especially complex
    carbohydrates
  • Eat often, allow for second helpings
  • Eat nutritious snacks
  • Exercise lean body mass

16
PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT
  • Physical exercise is good part of gain or loss
    plan
  • Weight training increase lean body mass
  • Exercise helps relieve stress
  • Promotes normal appetite response
  • Can increase self-esteem
  • Should be part of regular healthful living

17
FAD DIETS EATING DISORDERS
  • Health fraud connected with some diets
  • Health risks connected with some diets
  • Other problems associated with dieting
  • Health risks connected with eating disorders

18
RISKY WEIGHT LOSS STRATEGIES
  • Fad diets the latest craze
  • Purchasing special foods , regaining weight
  • Liquid low calorie, dont meet energy needs,
    USDA warning medical supervision
  • Fasting no calorie, not meeting energy needs,
    protein loss
  • Diet pills - DANGER

19
WEIGHT CYCLING
  • Quick weight loss due to water loss
  • Weight is quickly regained
  • Diets without exercise, loss of lean body mass,
    repeat it and keep losing LBM
  • Slow and steady is best

20
EATING DISORDERS
  • Is an extreme, harmful eating behavior that can
    cause serious illness or even death
  • Mental, emotional factors (body image,
    social/family pressures, perfectionism)
  • Possibly genetic
  • Influenced by family history of weight problems,
    depression, substance abuse
  • Primarily female

21
ANOREXIA NERVOSA
  • Is a disorder in which the irrational fear of
    becoming obese results in severe weight loss from
    self-imposed starvation
  • Psychological disorder- emotional physical
    consequences
  • Relates to self-concept and coping abilities
  • Need to achieve, pressure, acceptance,
    expectations
  • Genetics, hormones, brain chemicals

22
ANOREXIA
  • Physical consequences, malnutrition, starvation
  • Body fat loss, menstruation
  • Loss of bone density
  • Low temp and BP
  • Slowed metabolism
  • Heart problems, irregular beat, arrest
  • Treatment psychological and physical, may
    require staying at a clinic

23
BULIMIA NERVOSA
  • A disorder in which some form of purging or
    clearing of digestive tract follows cycles of
    overeating
  • Usually on diet and then binges
  • Then purges w/laxatives or vomits
  • Distorted body image
  • Unnatural interest in food
  • Cause unknown, maybe social pressure,
    self-esteem, family problems

24
BULIMIA
  • Binging/purging cycle can cause injury or death
  • Dehydration
  • Kidney damage
  • Irregular heartbeat
  • Damage stomach, esophagus, mouth gums, teeth
  • Medical psychological treatment

25
BINGE EATING DISORDER
  • Compulsive overeating, eating huge quantities at
    one time
  • Coping mechanism for emotional problems
  • Psychological and possibly medical help
  • Unusual weight gain
  • Type 2 diabetes, heart problems stroke, certain
    types of cancer, etc

26
HELP FOR EATING DISORDERS
  • Seek professional help, psychological and medical
  • Support groups
  • Clinics
  • Talk to a trusted friend, counselor, etc if a
    friend appears to be affected
  • Try talking to your friend

27
INDIVIDUAL NEEDS-PERFORMANCE NUTRITION
  • Training diet-more calories, nutrient dense foods
  • Hydration (avoid dehydration/heat stroke) do it
    for a period before, then rehydrate
  • Losing weight-try to find a healthy weight
    caution on losing muscle mass
  • Gaining weight, follow healthy guidelines,
    cautions on supplements, anabolic steroids

28
PRIOR TO COMPETITION
  • Eat 3-4 hours prior
  • High in carbohydrates
  • Low in fat and protein
  • Lots of water
  • Pasta, grains, vegetables, fruits are all good
    choices
  • Small portions

29
VEGETARIANISM
  • A person who eats mostly or only plant foods
  • Health reasons, religious reasons, cultural
    reasons
  • Animal cruelty, concerns about raising
    slaughtering
  • Increased consumption of fruits veggies linked
    to lower health risks

30
TYPES OF VEGETARIANISM
  • Lacto-ovo vegetarianism dairy and egg products
    in addition to plant sources
  • Lacto vegetarianism dairy in addition to..
  • Ovo vegetarianism eggs in addition to..
  • Vegan strictly plant sources, soy milk and cheese
    added sometimes
  • Concerns complete proteins (combinations),
    vitamins minerals found only in animal products

31
DIETARY SUPPLEMENTS
  • Non-food form of one or more nutrients
  • Eating well can provide everything your body
    needs
  • Supplements appropriate when doctor says
  • Risks large amounts dangerous of some (fat
    soluble A, D, E, K) toxicity
  • Herbal supplements not normally regulated by FDA
    except with realized problems

32
NUTRITION THROUGHOUT LIFE
  • Pregnancy avoid negative substances, folate
    (spinal defects), iron (blood), calcium (bones)
  • Infants breastfeeding then adding solid foods
    more as they grow older, cut back from whole milk
    between 2 5
  • Old folks good regular nutrition with changes as
    per doctors orders

33
THE END
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