chapter 6 managing weight and body composition

Chapter 6Chapter 6Managing Weight and Body Managing Weight and Body

CompositionComposition

Facts for a Health Lifestyle

Maintaining a Healthy WeightMaintaining a Healthy Weight

Body Image: The way you see your body

Affected by several factors such as media, family and friends.

Maintaining a Healthy WeightMaintaining a Healthy Weight

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 WeightMaintaining a Healthy Weight

Tipping the balance of energy will result in weight loss or gain.

One pound of fat = 3500 calories

Eating 500 calories LESS per day = 1 pound of weight loss per week.

Maintaining a Healthy WeightMaintaining a Healthy Weight

Your appropriate weight is influenced by several factors: gender, age, height, body frame, growth rate, metabolic rate, activity level.

Tall and large-framed people need more calories than short and small-framed people.

Active people can consume more calories than sedentary people.

Maintaining a Healthy WeightMaintaining a Healthy Weight

Body Mass Index: Ratio that allows you to assess your body size in relation to your height and weight.

There is no single size, shape or growth patter that is normal for everyone.

Maintaining a Healthy WeightMaintaining a Healthy Weight

To determine your BMI:BMI = weight X 703/height in

inches2

If you are 5ft tall, you are 60 inches tallExample:

145lbs X 703 =101,935101,935 / 70in X 70in101,935/ 4,900BMI = 20.8

Maintaining a Healthy WeightMaintaining a Healthy Weight

Body composition: ratio of body fat to lean body mass

Needs to be taken in to account when assessing weight.

Example: weight-lifting program will increase muscles mass, while a high calorie diet will increase the amount of stored body fat

Problems with being Problems with being overweightoverweight

14% of teens are overweightExcess body fat strains the muscles and

skeletal systemForces heart and lungs to work harderIncreases risk of high blood pressure and

cholesterolIncreases risk of type 2 diabetes, asthma,

and some cancers

Problems with being Problems with being overweightoverweight

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 high-fat choices with low-fat foods

Problems with Being Problems with Being UnderweightUnderweight

Being thin MAY be normal because of genetics or a fast metabolism.

Some people diet and exercise excessively to stay thin

May have too little fat stored to provide body with energy reserve

May not be consuming enough calories for health and growth

Healthful Ways to Manage Healthful Ways to Manage WeightWeight

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

Include your favorites in moderation

Eat a variety of low-calorie, nutrient dense foods

Drink plenty of water

Physical Activity and Weight Physical Activity and Weight ManagementManagement

Should be part of everyday lifestyle

Helps relieve stress Promotes normal

appetite response Increases self-esteem

Fad Diets and Eating Fad Diets and Eating DisordersDisorders

Fad Diets: Weight-loss plans that are popular for only a short time

Often hard to stick to because they limit the variety of foods you can eat.

Can be expensive because they require dieters to buy certain foods

Can severely restrict the foods dieter can eat fail to provide the body with nutrients it needs for health and growth

Liquid DietsLiquid Diets

Replaces all food intake with special liquid formula

Do not meet body’s energy needs

Do not provide body with adequate fiber

FastingFasting

Abstain from eating Deprives body of

needed nutrients and energy

Body begins breaking down protein stored in muscle for energy

May become dehydrated

Diet PillsDiet Pills

Suppress appetite May cause

drowsiness, anxiety, racing heart, other serious side effects

Can lead to dehydration

Weight CyclingWeight Cycling

Weight loss is usually from water, not fatRepeated pattern of loss and regain of body

weightCommon with fad dietsCan be harmfulSlow and steady weight loss is best strategy

for long-term results

Eating DisordersEating Disorders

Extreme, harmful eating behavior that can cause serious illness or even death

Brought on by mental/emotional factors such as poor body image, social/family pressure, perfectionism.

90% of those with eating disorders are female

Need professional help

Anorexia NervosaAnorexia Nervosa

Irrational fear of becoming obese results in weight loss from self-imposed starvation

Psychological disorder Outside pressure, high-

expectations, need to achieve

Teenage girls and young women

Can result in malnutrition and starvation

Loss of bone density, low body temperature, low blood pressure, irregular heart rate, cardiac arrest

Bulimia NervosaBulimia Nervosa

Purging or clearing of the digestive tract following cycles of overeating

Strict diet and a period of overeating

Vomit or take laxatives Societal pressures, self-

esteem, family problems

Dehydration, kidney damage, irregular heartbeat.

Destroys tooth enamel, tooth decay.

Damages tissues of stomach, esophagus, mouth

Binge Eating DisorderBinge Eating Disorder

Compulsive overeatingConsume huge amounts of food at one time

but try not to purgeCoping mechanism for strong emotions or

depressionResults in unhealthful weight gain

Nutrition for Individual NeedsNutrition for Individual Needs

The Training Diet: No single food with help you build muscle or

increase speed Best eating plan for athletes is balanced, moderate,

and varied Staying hydrated is key Eating 3 – 4 hours before competition allows the

stomach to empty and gives the necessary energy to compete

VegetarianismVegetarianism

Person who eats mostly or only plant foods

Religious or cultural reasons

Concern for environment or how food animals are raised