MAINTAINING A HEALTHY BODY WEIGHT Chapter 6 PHYSICAL

MAINTAINING A HEALTHY BODY WEIGHT Chapter 6

PHYSICAL HEALTH RISKS Excessive weight disabilities-diseases linked or resulting directly from long term overweight or obesity § Breathing difficulties § Sleep apnea § Sleep Apnea § Bone and joint problems Being over fat increases the risk of the following diseases: § § High blood pressure High cholesterol Heart disease Some cancers

IMPAIRED GLUCOSE TOLERANCE AND DIABETES Impaired Glucose Tolerance (IGT)-This is a disorder in which blood glucose levels become elevated. § IGT is a major risk factor for type 2 diabetes § IGT and type 2 diabetes are increasing in teens and youth Insulin- a hormone produced by the pancreas that converts sugar to energy.

UNDERWEIGHT Underweight- having a BMI that is below the fifth percentile for ones age § Increase risk of colds and pathogens Undernourished, causes: § Fatigue § Irritability § Anemia- disease associated with lack of iron Underweight teens should eat 3 -4 nutrient dense, high calorie foods meals per day

TEEN BODY MASS INDEX <5 t h percentile- may be underweight Above 5 t h to 84 t h percentile range of appropriate weight 85 t h to 94 t h percentile may be at risk of overweight >95 t h percentile may be overweight

EATING DISORDERS Eating disorders- psychological illnesses that cause people to under eat, overeat, or practice other dangerous nutritionrelated behaviors. Typically driven by metal or emotional factors § § § Poor body image Social or family pressures Perfectionism Depression Substance abuse

ANOREXIA NERVOSA Anorexia nervosa- an eating disorder in which a person abnormally restricts calorie intake. Can result in: § § § serious malnutrition Stop menstruating Sterility Low bone density Heart problems death Common indicators: sudden massive weight loss, lying about eating, denying hunger, preoccupation with food or calories, exercise addiction, believing he/she is overweight Male Anorexia

BULIMIA NERVOSA Bulimia Nervosa- an eating disorder in which people overeat and the force themselves to purge. Exercise Bulimia- purging calories though exercise § Miss important events to exercise § Do not allow for recovery Can cause: § § § Dehydration Osteoporosis Kidney damage Irregular heart beat Tissue damage from purging Nutrition deficiencies

NUTRITION MYTHS AND FAD DIETS Myth: consuming large amounts of protein and lifting weights are the best ways to increase the size of your muscles Fact: EXTRA protein in your diet is not needed to increase muscle size and strength Myth: Vegetarianism is much healthier and better for exercise performance than a diet that includes animal protein Fact: It can be a healthy lifestyle, but you have to know how to combine foods for complete proteins Myth: it is easy to lose one pound of fat by burning 3, 500 calories through exercise alone Fact: best to use a combination of exercise and diet § Through exercise alone to burn 1000 calories you must run 8 -10 miles in one hour

FAD DIETS Fad diets- center on eating one type of food, claims eating whatever you want, requires purchase of special pills or equipment High-Protein Diets- eliminating carbohydrates from your diet. § Increase risk of dehydration (stress on kidneys) § Risk of calcium loss § Digestive issue due to lack of fiber Diet Pills § Baseball Story

WEIGHT CYCLE

DIET AND PHYSICAL ACTIVITY FOR WEIGHT CONTROL Adjust calorie intake and expenditure based on your needs Work 30 -60 minutes per day or 225 minutes per week Allow plenty of time for results Reward yourself in a positive way (other than food) Continue to update short term goals along the way