Title: Managing Weight
1Chapter 6
- Managing Weight
- And
- Body Composition
2Maintaining a Health Weight
3Read each statement below and respond by
selecting yes, sometimes, or no for each item.
Select yes only for items you practice regularly
or are sure about.
- 1. I try to keep my weight within a healthy
range. - a yes b sometimes c no
- 2. I try to eat a variety of nutritious foods,
even when I am attempting to lose or gain
weight. - a yes b sometimes c no
- 3. To achieve a healthy weight, I follow the
ABCs of good health as described in the Dietary
Guidelines for Americans. - a yes b sometimes c no
- 4. When participating in physical activities, I
select activities that I enjoy and that fit my
personality. - a yes b sometimes c no
- 5. I would not fast or go on a quick weight-loss
or weight-gain diet. - a yes b sometimes c no
4- 6. When I compete in athletics, I follow a
balanced eating plan with a variety of
foods. - a yes b sometimes c no
- 7. I drink plenty of water before, during, and
after exercise. - a yes b sometimes c no
- 8. I do not substitute nutrient supplements,
such as vitamin pills, for a sensible eating
style. - a yes b sometimes c no
- 9. When managing my weight, I set realistic
goals. - a yes b sometimes c no
- 10. I understand that dietary supplements must
be used carefully. - a yes b sometimes c no
5Managing Weight and Body Composition
- Quick Start On a sheet of paper, list three
feelings a person might have about his or her
bodys appearance. Then write down three
factors that might influence these things.
6Managing Weight and Body Composition
- Body Image The way you see your body.
- In order to maintain your present weight. The
calories you consume must equal the calories your
body burns. - Calories Their Source
- Carbohydrates - 4 calories per gram
- Proteins 4 calories per gram
- Fat 9 calories per gram
7Managing Weight and Body Composition
- One pound of body fat equals about 3,500 calories
- Eating 500 fewer calories per day than you need
to maintain your weight will result in the loss
of one pound of body fat after one week ( 500
calories per day x 7 days 3,500 calories). - You can also increase your physical activity 500
calories per day and lose one pound per week.
8DETERMINING YOUR APPROPRIATE WEIGHT RANGE
- Body Mass Index A ratio that allows you to
assess your body size in relation to your height
and weight. - Keep in mind that many different ratios of
height to weight can be healthy. Teens grow at
different rates and in different ways. There is
no single size, shape, or growth pattern that is
normal for everyone. - BMI weight (in pounds) x 703 / height (in
inches)2
9http//www.hoptechno.com/bmi-chart.png
10http//www.vertex42.com/ExcelTemplates/Images/bmi-
chart.gif
11DETERMINING YOUR APPROPRIATE WEIGHT RANGE
- Diet and Fitness are the two things that affect
BMI the most. - Overweight A condition in which a person is
heavier than the standard weight range for his or
her height. - Obesity Having an excess amount of body fat.
12Weight Related Health Risks
- Cardiovascular Disease
- Type 2 Diabetes
- Cancer
- High Blood Pressure
- Osteoarthritis A joint disease
13Underweight A Health Risk
- Underweight A condition in which a person is
less than the standard weight range for his or
her height. - Some teens are very thin due to genetics or fast
metabolism - If very thin, little stored fat to provide body
with energy for health and growth - May lead to fatigue and decreased ability to
fight illness
14HEALTHFUL WAYS TO MANAGE WEIGHT
- Target your appropriate weight
- Set realistic goals
- Personalize your plan
- Put your goal and plan in writing
- Evaluate your progress
15HEALTHY WEIGHT LOSS STRATEGIES
- Eat 1,700 to 1,800 calories daily to meet your
bodys energy needs - Eating less than 1,400 calories a day may cause
you to miss essential nutrients - Include your favorites in moderation
- Eat smaller portions of higher calorie foods and
eat them less frequently - Eat a variety of low-calorie, nutrient dense
foods (foods that are high in nutrients compared
with their calorie content) - Whole grain products, vegetables, and fruits
- Drink plenty of water 8 glasses a day
16HEALTHY WEIGHT GAIN STRATEGIES
- Increase your calorie intake
- Choose foods high in complex carbohydrates such
as breads, pasta, and potatoes. - Limit foods high in fat and sugar
- Eat often and take second helpings
- Eat nutritious snacks
- Snack two or three hours before meals to avoid
spoiling your appetite - Build muscle Gain weight
- Increase muscle mass with a supervised resistance
training program
17PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT
- Regular exercise should be part of any weight
management plan - Aerobic exercise burns calories and helps you
lose fat - Weight lifting or resistance training will
increase muscle mass and produce a firm, lean
body shape. - Muscle is more efficient than fat at burning
calories - Physical activity relieves stress
- Physical activity promotes a healthy appetite
response - Physical activity increases self-esteem
18Fad Diets and Eating Disorders
19Fad Diets and Eating Disorders
- Quick Start Write the term diet in the center
of a sheet of paper. Around this term, write
five words or phrases that come to mind when you
hear the word diet.
20Fad Diets
- Fad Diets Weight loss plans that are popular
for only a short time. - The Bottom Line
- The traditional weight loss method emphasizing a
well-balanced diet with a variety of foods
including grains, fruits vegetables, dairy and
meat/fish, low in total fats, saturated fats and
trans fats in addition to being physically active
can result in long lasting weight loss and
improved health. - This does not sound too exciting, and let's face
it - fad diets sure do know how to hook us, don't
they? However, the traditional weight loss method
stands the test of time for a simple reason It
works!
21Ten Signs of a Fad Diet
- 1. Promises a large or fast weight loss (more
than one to two pounds per week) - 2. Does not include suggestions to consult with
your doctor or a registered dietitian - 3. Encourages you to eliminate food groups (such
as grains) or eat from a limited selection of
foods - 4. Offers rigid menus that don't consider your
likes, dislikes and lifestyles - 5. Neglects active living or lifestyle changes
22Ten Signs of a Fad Diet
- 6. Provides far fewer calories than what is
needed for an energized, healthy lifestyle - 7. Contradicts what most trusted health
professionals say - 8. Depends on special products, supplements or
treatments - 9. Has miraculous claims
- 10. Relies on testimonials and anecdotes rather
than scientific evidence
23Diets
- Liquid Diets--A person on a liquid diet replaces
all of his or her food intake with a special
liquid formula. These VERY low calorie diets, do
not meet the bodys energy needs. - Fasting--To fast is to abstain from eating.
Without a fresh supply of nutrients daily, your
body begins breaking down protein stored in
muscle tissue for energy.
24Diets
- Diet Pills--Many diet pills work by suppressing
appetite. They may cause drowsiness, anxiety, a
racing heart, or other serious side effects.
Diet pills may also become addictive. - Weight Cycling The repeated pattern of loss and
regain of body weight. Also called yo-yo dieting.
25EATING DISORDERS
- Eating Disorder An extreme harmful eating
behavior that can cause serious illness or even
death. - About 90 of those with eating disorders are
female - Its estimated that 1 of females 16 to 18 have
this illness
26EATING DISORDERS
- Anorexia Nervosa A disorder in which the
irrational fear of becoming obese results in
severe weight loss from self-imposed starvation.
27Symptoms of Anorexia Nervosa
- Extremely low calorie intake
- An obsession with exercising
- An unusual interest in food
- A distorted body image
- Denial of a eating problem
28Health Consequences of Anorexia Nervosa
- A drastic reduction in body fat may cause females
to stop menstruating - Loss of bone density
- Low body temperature
- Low blood pressure
- Slow metabolism
- Reduction in organ size
29Bulimia Nervosa
- Bulimia Nervosa A disorder in which some form
of purging or clearing of the digestive tract
follows cycles of overeating. - A person with bulimia often fasts or follows a
strict diet and then binges. After eating, the
person may vomit or take laxatives to purge the
food from the body.
30Health Consequences of Bulimia Nervosa
- Dehydration
- Kidney damage
- Irregular heartbeat
- Vomiting
- Destroys tooth enamel
- Damages the tissues of the stomach, esophagus,
and mouth
31Treatment
- Treatment may include stay at a clinic or
hospital and also requires psychological
counseling. - Treatment of bulimia usually include medication
and psychological counseling.
32Binge Eating Disorder
- Binge Eating Disorder A disorder characterized
by compulsive overeating.
33Nutrition For Individual Needs
34Nutrition For Individual Needs
- Quick Start An individuals nutritional needs
change throughout his or her life. Brainstorm a
list of times in a persons life during which
nutritional needs may change. Briefly explain
each of your choices.
35Performance Nutrition
- The Training Diet
- Best eating plan for athletes is one that is
balanced, moderate, and varied. - Bodys need for protein, vitamins, and minerals
does not change greatly when training for sports
or competition. - Yet, physical activity burn calories so athletes
and active individuals need to eat more calories
from nutrient-dense foods to maintain their
weight and energy levels when training.
36Performance Nutrition
- Hydration
- Body naturally loses fluids through perspiration,
breathing, and waste elimination - Amount of fluids lost increases during physical
activity, especially in hot weather - These fluids must be replaced to avoid
dehydration and heatstroke
37Performance Nutrition
- Electrolytes
- Minerals that help maintain the bodys fluid
balance. The minerals sodium, chloride, and
potassium are all electrolytes - To maintain bodys electrolyte balance take in
as much water and electrolytes as you lose
through perspiration and body wastes
38Performance Nutrition
- Drink 16 to 24 ounces of fluids two to three
hours before a heavy workout - Drink 6 to 12 ounces of fluids every 15 to 20
minutes during heavy workouts - Rehydration restoring lost body fluids
- Drink 16 ounces of fluid for every pound of body
weight lost through sweat - Plain water is best
39Performance Nutrition
- Making Weight
- In sports such as wrestling and boxing
contestants compete in weight classes - Maintaining a certain weight is important
- Always compete at a weight thats right for you
40Performance Nutrition
- Losing Weight
- Competing in a weight class below your healthy
weight can be dangerous - Fasting, crash dieting, or trying to sweat off
extra weight before weigh-in can cause
dehydration and harm your performance and health - Over time such practices can lead to a loss of
muscle mass - If losing weight is needed, follow a sensible
plan and try to lose only one-half pound to one
pound each week
41Performance Nutrition
- Gaining Weight
- Program that combines balanced nutrition and
exercise is the healthy way to gain weight - Supervised resistance-training or weight-lifting
program can help build muscle mass - Extra calories should come from nutrient dense
foods, not from protein supplements - Slow, steady weight gain is best one or two
pounds per week - Using anabolic steroids or other body building
drugs not healthy - Many of these drugs have serious side effects
- Use of these drugs is illegal
42Performance Nutrition
- Eating Before Competition
- Eat 3 to 4 hours before competition to allow the
stomach to empty - Also gives athlete the necessary energy and keeps
him or her free from hunger pains while competing - Pre Competition Meal
- High in carbohydrates and low in fat and protein,
both of which stay in the digestive system longer - Pasta, rice, vegetables, breads, and fruits best
- Drink plenty of water before, during, and after
43Performance Nutrition
- Vegetarianism
- Vegetarian person who eats mostly or only plant
foods - Religious or cultural reasons
- Concern for environment
- Concern for how food animals are raised or
slaughtered - Health reasons cutting out saturated fats and
cholesterol from animal products may reduce risk
of cardiovascular disease and some cancers - Consume more fruits, vegetables, and whole grains
44Vegetarian Eating Plans
- Lacto-ovo Vegetarianism
- Dairy (lacto) foods and eggs (ovo) in addition to
foods from plant sources - Lacto Vegetarianism
- Dairy foods in addition to foods from plant
sources - Ovo Vegetarianism
- Eggs and foods from plant sources. Fortified
soy milk and soy cheese are often substituted for
dairy products - Vegan
- Foods from plant sources only. Fortified soy
milk and soy cheese are often substituted for
dairy products
45Vegetarians Meeting Nutrient Needs
- Vegetarians need to eat a variety of incomplete
proteins - Must also get enough iron, zinc, and B vitamins,
nutrients often found in animal products - Eat adequate amounts of various nutrient-dense
foods, including fruits, vegetables, leafy
greens, whole grains, nuts, seeds, legumes, dairy
foods, or eggs
46Dietary Supplements
- Risks of Dietary Supplements
- Megadose a very large amount of a dietary
supplement can be dangerous - Vitamins A, D, E, and K are stored in body fat
and may cause toxicity in large amounts - Herbal Supplement chemical substance from
plants that may be sold as a dietary supplement - Often sold as natural
- However, claims not based on scientific evidence
47Nutrition During Pregnancy
- Pregnancy
- A developing fetus depends on its mother for all
its needs - Pregnant females must eat healthy and avoid
harmful substances such as tobacco, alcohol, and
other drugs - Pregnant females encouraged to increase intake of
certain nutrients - Folate Getting enough folic acid early in
pregnancy can prevent spinal defects in the
developing fetus. - Iron Increased blood volume during pregnancy
produces an increased demand for iron. - Calcium Calcium helps build the bones and teeth
of the developing fetus and replaces any calcium
taken from the mothers bones.
48Nutrition For Infants And Young Children
- Breastfeeding is the best way to feed infants.
If breastfeeding isnt possible, fortified
formulas provide the nutrients that infants need.
- As the baby grows, breast milk or formula is
supplemented with a variety of foods, usually
starting with cereal grains, then vegetables and
fruits, and then meat or poultry. - After a childs first birthday, many parents
substitute whole milk for formula or breast milk.
The fats in the whole milk provide essential
nutrients for a childs developing nervous
system. By this time, most children are eating a
variety of foods.
49Nutrition And Older Adults
- Most older adults can get all the calories and
nutrients they need each day by following the
recommendations in the Dietary Guidelines. - In certain cases, health care providers might
recommend a dietary supplement to help meet their
nutrient needs.