Nutrition

1
Nutrition Weight Control Chapter 8
2
Are you happy with your weight?

• People think they need to focus on weight and
  controlling weight.
• Is this true?
• Control the amount of fat in your body in
  proportion to lean.

3
Underweight

• Chances of starving?
• Women need so much body fat in order to
  menstruate normally.
• Underweight people must gain fat to have an
  energy reserve.

4
Obesity

• Lifestyle diseases
• Hypertension
• Diabetes
• Family history.
• Obesity has been declared a disease!
• Do all obese people experience lifestyle diseases?

5
Other Difficult Factors

• Physically active
• Dating
• Finding clothing that fits

• High insurance premiums
• High prices for clothes
• Finding a job
• Self-esteem struggles.

6
Chronic Dieting

• Can you be too thin?
• Reckless dieting
• Unrealistic ideal

• Harmful methods
• Diet pills, vomiting, laxatives, etc.
• Who is to blame?

7
Body Mass

• Bones, muscle, fat, fluids, other tissues.
• Measuring Body Fat
• Fatfold test skin calipers
• Depends on fat distribution
• Underwater Weighing
• What do you think is the best possible way to
  measure body fat

8
Scale Weight

• Remember it is just a number!
• Many different factors go into body weight.
• How many of you have heard that muscle ways more
  than fat?
• Simply consider if you are growing normally and
  your body fat is average.

9
Energy Balance

• For each 3,500 calories you eat over the amount
  you spend, you store a pound of body fat.
• The reverse is also true.
• Input vs. Output
• Basal energy
• Voluntary activities

10
Basal Energy

• Basal Energy
• Heart Beat
• Breathing
• Body temperature
• Working of nerves and glands
• Supports life!
• A person uses up 1,200-1,400 calories a day this
  way!

11
Normal Daily Activities

• Is this exercise????
• http//www.healthatoz.com/healthatoz/Atoz/tl/misc/
  caloriesburned.jsp
• http//www.healthdiscovery.net/links/calculators/c
  alories_calculator.htm

12
Weight Gain and Weight Loss

• Fluctuating weight (on a scale).
• Lose fat tissue/maintain lean tissue
• Is there any such thing as toning muscles?
• Losing body fluids is not an appropriate way to
  lose weight
• You are not losing fat if you are just dropping
  water weight.

13
Weight Gain

• Carbohydrates excess can be stored as body fat.
• Fat Can be stored as body fat.
• Protein the body does not store protein.

14
Losing Weight

• Body can store fat and glycogen, but storage is
  not unlimited.
• Cut out carbohydrates and the body will burn
  other sources for fuel
• Ex. Protein in muscles and organs
• Supply of glucose must be there to feed the brain
  and nerves.
• Do not fast and do not cut out carbs!
• Need a balanced, low calorie diet.

15
Fad Diets/Other Wrong Methods

• Water pills
• Diet pills
• Health Spa regimens
• Surgery

• Muscles stimulators
• Passive exercise machines
• Hormones
• Diet Pills be very very careful.

16
Smart Weight Loss Strategies!

• Here is the magic formula!!
• Diet exercise behavior changes Weight
  loss!!!!
• It has to be something you or another person
  truly wants.
• No one can force lifestyle changes upon you.
• Hunger vs. Appetite
• Stress Eating

17
Adopt an Eating Plan

• Adopt one for life, do not simply go on a diet.
• Choose a calorie level you can live with and
  maintain.
• Meals need to meet nutrient needs.
• Be careful of empty calorie foods!
• It takes a lot of time to lose weight.
• Not an overnight process.
• Do not constantly weigh yourself.

18
Physical Activity

• Weight loss is possible, to a point, without
  exercise????
• Physical activity contributes to weight control
  physically.
• Develops lean body tissue.
• Lean tissue burns more calories
• Raises rate of basal energy use!
• Helps mentally
• Looking and feeling healthy boosts self-esteem!

19
Maintaining Weight

• Calorie intake for maintenance is higher than
  intake level to promote weight loss.
• You still cannot overeat!
• Take personal responsibility for your weight.
• Believe in yourself and your ability to maintain
  weight.
• Expect yourself to have some lapses.

20
Smart Weight Gain Strategies

• Must develop new habits and learn to like new
  foods.
• Decide whether gaining weight is best for health.
• Stay physically active yet still eat enough
  calories to support weight gain.
• Eat high calorie yet healthy foods.
• A low fat diet may not necessarily be for you!

21
5 Components of Fitness

• Flexibility
• Body Composition
• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance

22
FITT Principle

• F Frequency how often you exercise
• I Intensity how hard you exercise
• T Time how long you exercise
• T Type what kind of exercise you do