Maintaining a Healthy Weight Coach Ecudero Body Mass

Maintaining a Healthy Weight Coach Ecudero

Body Mass Index • a ratio that allows you to assess your body size in relation to your height and weight

BMI Formula BMI = Weight (in pounds) X 703 divided by height (in inches) squared Here’s how to find the BMI for a male who weighs 145 and is 65 inches tall. BMI = (145 x 705) / (65)² BMI = 102, 225 / 4, 225 BMI = 24. 19 or 24

Body Composition • The ratio of body fat to lean body tissue. Obesity - having an excess amount of body weight. (BMI = 30 or Above) Overweight - a condition in which a person is heavier than the standard weight range. (BMI = 25 – 29. 9) Average – having a normal body weight (BMI = 18. 5 – 24. 9) Underweight - a condition in which a person is less than the standard weight range. (BMI = Below 18. 5)

BMI continued • What does BMI NOT take into consideration? ? – Muscle Mass • Why is this important? ? ?

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

Healthy weight-loss strategies • Eat 1, 700 to 1, 800 calories daily to meet your body’s energy needs. • Include your favorites in moderation. • Eat a variety of low-calorie, nutrient-dense foods. • Drink plenty of water

Amount of Calories Needed A Day • Sedentary Male – 2000 -2500 • Sedentary Female – 1500 -2000

Healthy weight-gain strategies • • Increase your calorie intake Eat often and take second helpings Eat nutritious snacks Build muscle Always consult your doctor before trying weight loss or gain strategies

Risky weight-loss Strategies Fad diets Weight-loss plans that are popular for only a short time. • South beach • Adkins • Grape fruit diet

Risky weight-loss Strategies cont. Liquid diets – a person replaces all his or her food intake with a special liquid formula. Fasting- to abstain from eating Diet pills – many work by suppressing appetite.

Eating Disorders • An extreme harmful eating behavior that can cause serious illness or even death. About 90% of those with eating disorders are female and between the ages of 16 to 18

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

Anorexia Nervosa Risks related to disorder • • • Malnutrition Starvation Loss of bone density Slowed metabolism Reduction of organ size

Anorexia Nervosa Treatment May include a stay at a clinic or hospital where the person can receive nutrients to regain weight and strength. Also requires psychological treatment to address the problem that lead to the disorder.

Bulimia Nervosa A disorder in which some form of purging or clearing of the digestive tract follows cycle of overeating.

Bulimia Nervosa Risks • Repeated binging, purging and fasting can cause serious health problems or even death • Dehydration • Kidney damage • Irregular heartbeat • Tooth decay • Damage of the stomach, esophagus, and mouth

Bulimia Nervosa Treatment Includes both medical and psychological counseling.

Binge Eating A disorder characterized by compulsive overeating. • Person doesn’t purge • Food used as coping mechanism (strong emotions or depression) Treatment- psychological counseling and sometimes medication