Chapter 6 Managing Weight and Body Composition Facts

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

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

Maintaining a Healthy Weight l l l 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

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

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

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

Maintaining a Healthy Weight To determine your BMI: BMI = weight X 703/height in inches 2 If you are 5 ft tall, you are 60 inches tall Example: 145 lbs X 703 =101, 935 / 70 in X 70 in 101, 935/ 4, 900 BMI = 20. 8 l

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

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

Problems with being overweight l l 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 highfat choices with low-fat foods

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

Healthful Ways to Manage Weight l l l 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 l Include your favorites in moderation l Eat a variety of lowcalorie, nutrient dense foods l Drink plenty of water l

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

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

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

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

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

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

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

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

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

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

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

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