Healthy Weight

Management

Attaining healthy weight and keeping it

throughout life.

Health Risks of Obesity High blood pressure

Heart disease

Stroke

Type II diabetes

Arthritis

Respiratory problems

Cancers

Greater risks of accidents

Problems during surgery

High risk pregnancy

Continued risks

Social and emotional issues

Negative portrayal in media

Discrimination

Low self-esteem

High level of stress

Risks of Being Underweight

Lack of nutrient stores for surgery or

pregnancy

Higher level of fatigue

Difficulty regulating body temperature

Lack of hormone production

Factors that Affect Weight Status:Your ability to gain and lose weight

1. Heredity

Genes determine body shape as well as size of bones and location of fat stores.

Heredity affects basal metabolic rate.

Factors that Affect Weight Status:Your ability to gain and lose weight

2. Eating Habits

Habits are routine behaviors.

Eating habits are formed early in life on the foods offered.

Patterns develop as to what when and why one eats.

Eating habits tend to change into adolescence and then again into adulthood.

Eating Habits

Environmental Cues

(events or situations that

trigger eating)

Appetite vs. Hunger

Sights, smells, tastes

That cause people to eat

when not hungry

Psychological Factors

(emotional eating)

Boredom, depression,

anger, fear, tension,

loneliness may

contribute to erratic

eating

Factors that Affect Weight Status:Your ability to gain and lose weight

3. Activity Level

The “calories out” are influenced by the type of

physical activity, length of the activity, and

frequency of the activity.

Energy excess is most often the result of excess

calories in but Physical Inactivity.

Read Pages 225 - 228

Losing Excess Body Fat

Be aware as some strategies may not be

effective and may possibly be dangerous

Consider

Health status

Age

Motivation

Support

The Math of Weight Loss

1 pound of body fat stores 3,500 calories of energy

Create a deficit of no more than 250-500 calories per day

Adjust physical activity by increasing daily energy usage

Look at charts on page 230 & 231

The Math

Calorie Needs – use the BMR, Physical

Activity, Thermic Effect of Food formulas;

use estimated daily energy needs formula (pg

230)

Calorie Intake – keep a food diary and use a

food composition charts

Compare your energy needs to daily intake

( Complete Activity C - handout)

Unsafe Practices

Fad Diets- popular for a short time and

promise rapid weight loss

Gimmicks – fast-working, guaranteed,

“Burn fat while you sleep” – “Eat all the protein you

want” – “No Fruit or Vegetable Diet”

Dangers

Crash Diets (Fasting Diets)– less than 1,200

calories per day

Lack essential nutrients

Once CHO stores are depleted lean tissue

(muscle and organs) breakdown for energy

Ketone bodies build in the bloodstream to

abnormal levels – Ketosis

Extended periods may lead to kidney and liver

damage

Dangers

Fad Diets

Rapid loss of body fluids until body adjusts

Very low calorie intake slows BMR to make losing weight harder

Little control over food choices

Does not match normal eating patterns

May lead to weight cycling – lifelong gain and loss (yo-yo diet syndrome) which is harmful to physical and emotional health

Safe Fat – Loss Guidelines

Manage calorie and fat intake rather than

“diet”

Food is meant to be enjoyed – “Food is

meant to be shared”

Consult with doctor or dietitian

Safe Fat – Loss Guidelines

Evaluate Weight Loss Plans Carefully

Evaluate Effectiveness

Sensible weight-loss

Nutritionally sound

Provides moderate exercise

Safe Fat – Loss Guidelines

Recommendations for Well-Managed Weight Loss

Programs (American Dietetic Association)

Provides all nutrients

As close to your tastes and habits

Keeps you from being hungry and tired

Allows you to eat away from home

Offers healthy habit changes for life

Safe Fat – Loss Guidelines

Things to Avoid in Diet Plans

Eating single food items

Restricting food groups

Require use of pills for appetite suppression or prevent fat absorption

Suggest fasting or modified fasting

Promises of large amounts of weight loss in short period of time

Safe Fat – Loss Guidelines

Control Calorie Intake by Planning Food Choices

1. Substitute low fat for high fat foods Nonfat yogurt instead of sour cream

Low fat milk instead of whole milk

Egg whites instead of whole eggs

Pretzels, popcorn instead of chips

Vanilla wafers instead of buttery cookies

2. Eat more vegetables and whole grain foods.

Brown rice, stir-fry vegetables, whole grain breads, vegetable snacks

3. Choose fresh fruits as snack alternatives

4. Select recipes that use less butter, salt and sugar use herbs and spices to season

5. Microwave or steam vegetables instead of frying

6. When eating out, choose steamed, broiled or baked foods instead of fried.

7. When eating out, ask for a to-go box and split your meal before eating.

Changing Eating Habits

Keep a food diary for self monitoring

What you eat

When you eat

How much you eat

Mood

People present

Location

Changing Eating Habits

Analyze the diary to see what you can learn about yourself :

Do you eat alone? Do you skip meals? Do you snack while watching TV?

Explore ways to change the problem eating behaviors.

Recognize how emotions affect eating patterns

Find a way to challenge and reward yourself

Portion Size and Weight Control

http://www.nyc.gov/html/doh/downloads/pdf/csi/

obesity-flipchart-15.pdf

Increase Levels of Daily Activity

Healthy weight management is not just counting calories and food intake.

It involves PHYSICAL ACTIVITY Physical Activity will speed up

metabolism. Physical Activity curbs hunger.

Weight Loss Tips

Avoid eating large amounts of food at any one time

of the day – spread out your day’s calories

Eat 3 – 6 planned meals throughout the day

Use portion control

Eat breakfast to stimulate metabolism

Stock nutritious foods – shop the outer perimeter of

the grocery

Eat slowly

Weight Loss Tips

Drink a glass of water before eating

Use smaller plates

Avoid seconds

Weigh once a week – same time same day

Reward small successes using a non-food

Gaining Weight

Underweight may cause feelings of weakness

Susceptibility to infectious diseases – colds,

flu

Gaining weight is just as hard as losing

weight

Combination of added fat and muscle

Gaining Weight

Avoid fads and gimmicks

Establish long term healthy eating habits

Requires a management plan

Tips for Gaining Weight

Consume extra calories from calorie

dense foods low in saturated fats: peanut

butter, nuts, raisins, olives

Eat a variety of foods

Add small amounts of calorie dense

toppings – mayonnaise, salad dressings

Tips for Gaining Weight

Eat bigger and more frequent meals

Snack on milk shakes, puddings, peanut

butter

Avoid filling up before or during a meal

with liquids

Assignment:

On page 241, answer questions # 3, 6, 9, 12, 14

Find a description or ad for a weight loss or gain plan in a magazine. Cut it out and turn in with the following:

Evaluate how well it follows the Dietary Guidelines for Americans or the American Dietetic Association for weight-loss programs (page 234).

Identify characteristics that might cause the plan to be dangerous and/or ineffective.

Write a summary of the potential you think the program has for long-term success.