CHAPTER 6 Managing Weight Body Composition THE WEIGHTCALORIE

CHAPTER 6: Managing Weight & Body Composition

THE WEIGHT-CALORIE CONNECTION MAINTAIN WEIGHT CALORIES YOU EAT CALORIES YOU BURN

THE WEIGHT-CALORIE CONNECTION WEIGHT LOSS CALORIES YOU BURN CALORIES YOU EAT

THE WEIGHT-CALORIE CONNECTION WEIGHT GAIN CALORIES YOU EAT CALORIES YOU BURN

BMI = weight (in pounds) x 703/[height(in inches)]2

BODY WEIGHT vs BODY FAT OVERWEIGHT = heavier than the standard weight range for his or height. OBESITY = having an excess amount of body fat.

WEIGHT-RELATED HEALTH RISKS OVERWEIGHT Health Risks Causes • 14% of teens • Excess body fat strains muscles and the skeletal system • Heart & lungs work harder • Increases the risk of high blood pressure • Increases the risk of high cholesterol • Increases the risk of Type 2 diabetes, asthma, and some cancers • Genetics • Eating too many calories • Physical Inactivity

WEIGHT-RELATED HEALTH RISKS UNDERWEIGHT Health Risks Causes • Little stored fat to provide the body with an energy reserve • Not eating enough calories or nutrients for health and growth • Leads to fatigue (being tired) • Decreased ability to fight illness • Genetics • Fast Metabolism • Diet or Exercise to stay thin

HEALTHFUL WAYS TO MANAGE WEIGHT • Target your appropriate weight • Speak with a health care professional • Set realistic goals • Gaining or Losing ½ pound to 1 pound a week is safe • Personalize your plan • Food preferences & lifestyle • Put your goal and plan in writing • Food Log • Evaluate your progress • Weigh yourself weekly at the same time of day

HEALTHFUL WEIGHT-LOSS STRATEGIES • Eat 1, 700 – 1, 800 calories daily to meet your body’s energy needs • Eat at least the minimum number of servings for each of the 5 food groups • Include your favorites in moderation • Smaller portions • Less frequent • Eat a variety of low-calorie, nutrient-dense foods. • Whole-grain products • Vegetables • Fruits • Drink plenty of water • 8 glasses a day

HEALTHFUL WEIGHT-GAIN STRATEGIES • Increase your calorie intake • Choose foods high in complex carbohydrates • Breads, pasta & potatoes • Limit foods high in fat & sugar • Eat often and take second helpings • Choose more than the minimum number of servings from each food group • Eat nutritious snacks • Snack 2 -3 hours before meals • Build muscle • Resistance training program to help gain weight by gaining muscle mass.

RISKY WEIGHT-LOSS STRATEGIES • Fad Diets • Limit food variety • Costly – required dieters to buy certain products • Fail to provide the body with the nutrients it needs for health and growth. • Liquid Diets • Do not meet body’s energy needs • Dieter feels fatigued (tired) • Do not provide dieter with fiber and other needed nutrients • Can cause serious health problems & death

RISKY WEIGHT-LOSS STRATEGIES • Fasting • Deprives your body of needed nutrients and energy • Body begins breaking down protein stored in muscle tissue for energy • Dehydration • Short periods of time (religious purposes) will not be dangerous • Diet Pills • Suppressing appetite • Cause drowsiness, anxiety, a racing heart, or other serious side effects. • Addictive • Dehydration

RISKS OF EATING DISORDERS • Becoming obsessed with thinness can lead to eating disorders • Exact cause of eating disorders is unknown • May be mental/emotional factors • Body image • Social and family pressures • Perfectionism • Genetic • Teens are at a higher risk if: • Family history of weight problems • Depression • Substance abuse • 90% of eating disorders are in females • 1% of females between ages 16 -18 have illness

ANOREXIA NERVOSA • Self-imposed starvation • Psychological disorder with emotional and physical consequences • Individual’s self-concept and coping abilities • Characteristics: outside pressures, high expectations, a need to be accepted, a need to achieve • Genetics & other biological factors • Hormones and certain brain chemicals have been shown to trigger the illness • Symptoms: extremely low caloric intake, an obsession with exercising, emotional problems, an unnatural interest in food, a distorted body image, and denial of an eating problem.

ANOREXIA NERVOSA Health Consequences • Physical Consequences • Malnutrition • Starvation • Females stop menstruating • Loss of bone density • Low body temperature • Low blood pressure • Slowed metabolism • Reduction in organ size • Serious heart problems • Irregular heartbeat • Cardiac arrest & Sudden Death

ANOREXIA NERVOSA Treatment • Stay at a clinic or hospital • Receive nutrients to regain weight and strength • Psychological treatment

BULIMIA NERVOSA • Purging or clearing of the digestive tract followed by cycles of overeating • Fasts, diets, then binges • Vomits or uses laxatives • Exact cause of illness is unknown. • Societal pressures • Self-esteem • Family problems. • Symptoms: distorted body image, an unnatural interest in food.

BULIMIA NERVOSA Health Consequences Dehydration Kidney damage Irregular heartbeat Destroys tooth enamel Tooth decay Damages tissue of the stomach, esophagus and mouth • Laxatives disrupts digestion and absorption and may cause nutrient deficiencies • • •

BULIMIA NERVOSA Treatment • Medication • Psychological counseling