MAINTAINING A HEALTHY WEIGHT

Weight Management

Diet and exercise plan that helps maintain a desirable weight.

What determines a healthy weight? Body composition: Percentage of fat

tissue and lean tissue in the body. Body Frame: Approximate weight and

density of the bone structure; size and thickness of bones vary from person to person Mesomorph: Muscular, althetic build Endomorph: Round, Large type Ectopmorph: Thin, Lean BMR: BASAL METABOLIC RATE, the number

of calories the body uses at rest

Making a Weight Management Plan Calorie Intake: How many calories you eat Calorie expenditure: How many calories you

burn A pound of body fat is equal to 3500 calories Track your activity level and what you eat to

find the balance you need- to gain weight you need to eat more than you but, to lose weight must burn more than you eat

Suggestions for weight gain and loss No more than 2 pounds per week Maintain a balanced diet, extremes

rarely result in long term success Use exercises as part of your plan, both

cardiovascular and strength training

Weight Loss strategies

Liquid diets- a beverage is substituted for some or all meals.

Fad diets- a quick weight loss strategy for the short term Prescription medications- under the direct supervision of a medical doctor

Starvation diet- severe restriction of calories, body relies on stored body fat because there is no glucose for energy.

Weight Loss strategies

Over the counter (OTC) diet pills- some suppress the appetite (use stimulant drugs), some fill stomach

Laxatives and diuretics- drugs that help a person have bowel movements (laxative) or products that increase amount of urine (diuretic); temporary

Eating Disorders

A condition in which a person has a compelling need to starve, binge, or to binge and purge.

1. Teens at risk: emphasis on body image, uncomfortable with SSC, perfectionism, need to control, inability to express emotions.

Anorexia Nervosa

An ED in which a person starves self and weights 15% or more below desirable weight

Obsession with being thin Perfectionist

Treatment

Team of professionals- doctors, dieticians, nurses, and mental health professionals

Out-patient, in-patient, hospitals, rehabilitation facilities

How it harms the body

Dehydration and constipation Abdominal pain and nausea Hormonal changes Damage to internal organs Decrease in heart rate and blood pressure Impaired immune system function Absence of menstruation in females Hair loss Malnutrition Negative self confidence Lack of self-respect Depression Urge to withdraw

Bulimia

An ED in which a person binges and purges, eat large quantities of food at one time and then rid the body by vomiting, using laxative or diuretics More common than anorexia Obsession with body shape and size Negative body image Usually are aware of problem but are

unable to change, feel shame and quilt

Harms Health

Dissolved tooth enamel, tooth decay, sore gums

Enlarge salivary glands and swollen cheeks

Severe water loss causing depletion of potassium and increase in blood pressure

Damage to colon, heart, and kidneys Impaired bowel function

Treatment

Team of professionals Taught new ways of coping

Signs of Bulimia

Binge in private, but eat regular amounts when with others

Have one secret place in which to binge Steal food or hide it in a secret place Think about food constantly and plan

each binge carefully Buy or steal special treats or elaborate

dishes for a binge Gulp food quickly while bingeing so as

not to be discovered Exercise and diet excessively between

binges

Binge Eating

An ED in which a person cannot control eating and eats excessive amounts Most common in females Use food as a substitute for coping Over time become addicted to food Become overweight, obese but others may

not realize that it is because of the ED

How it harms the health

Skeletal difficulties because the bones need to support extra weight

Increase in person’s heart rate and blood pressure

Increased risk of developing cardiovascular diseases, diabetes, and certain types of cancer

Treatment

Team of health-care professionals Weight management plan After weight loss must learn new eating

habits and examine reasons why they felt the need to overeat