Managing Weight &

Body Composition Ch. 6

Weight-Calorie Connection

The Energy Equation – The Energy Equation –

Lose weight if you burn more calories than you consumeLose weight if you burn more calories than you consume

Gain weight if you consume more calories than you burnGain weight if you consume more calories than you burn

1 pound of fat = about 3,500 calories1 pound of fat = about 3,500 calories

Eat 500 calories less per day than the amount you need to Eat 500 calories less per day than the amount you need to lose 1 pound in 1 week. (500 cal/day x 7 days = 3,500 lose 1 pound in 1 week. (500 cal/day x 7 days = 3,500 caloires)caloires)

Or burn 500 calories more per day through exerciseOr burn 500 calories more per day through exercise

Appropriate Weight RangeInfluenced by: gender, Influenced by: gender, age, height, body age, height, body frame, growth rate, frame, growth rate, metabolic rate, metabolic rate, activity levelactivity level

A teen needs more A teen needs more calories than an adult calories than an adult because still growingbecause still growing

Body Mass Index (BMI)page 146A ratio that allows you A ratio that allows you to see your body size to see your body size compared to your compared to your height & weightheight & weight

BMI = BMI = weight x 703weight x 703

Ex: 140 x 703 / (67 x Ex: 140 x 703 / (67 x 67) = 2167) = 21

height 2

May be overweight

May be at risk of o

verweight

***Appropria

te weight**

*

May be underweight

Body Weight vs Body Fat

OverweightOverweight

Heavier than Heavier than the standard the standard weight range weight range for heightfor height

ObesityObesity

Having an Having an excess excess amount of amount of body fatbody fat

Risks of being Overweight

Cardiovascular diseaseCardiovascular disease

Type 2 DiabetesType 2 Diabetes

CancerCancer

High Blood PressureHigh Blood Pressure

OsteoporosisOsteoporosis

Asthma Asthma

Underweight

Def: weighing less than the standard weight Def: weighing less than the standard weight range for heightrange for height

Is normal if genetic or fast metabolismIs normal if genetic or fast metabolism

Not normal if diets or exercises excessivelyNot normal if diets or exercises excessively

If too thin may lead to fatigue & lowered If too thin may lead to fatigue & lowered ability to fight illnessability to fight illness

Ways to Manage Weight

Target healthy weight – talk to doctorTarget healthy weight – talk to doctor

Set realistic goals – gaining/losing 1- 1½ pound per Set realistic goals – gaining/losing 1- 1½ pound per week is safeweek is safe

Personalize plan – choose foods you would eat & Personalize plan – choose foods you would eat & activities you would doactivities you would do

Write out goals & plan – keep a journal & track Write out goals & plan – keep a journal & track progress and evaluateprogress and evaluate

Dietary Guidelines Cartoon

Weight-Loss Strategies

In general – eat foods high in nutrients & low in In general – eat foods high in nutrients & low in calories (such as vegetables, fruits, grains) & exercisecalories (such as vegetables, fruits, grains) & exercise

Eat 1,700 – 1, 800 calories per day of a balance of the Eat 1,700 – 1, 800 calories per day of a balance of the food groups. No less than 1,400 (talk to a doctor)food groups. No less than 1,400 (talk to a doctor)

MODERATION!!! Eat sweets & “junk food” in small MODERATION!!! Eat sweets & “junk food” in small portions and less oftenportions and less often

Drink plenty of water – ditch soda & juicesDrink plenty of water – ditch soda & juices

EXERCISE 60 minutes per dayEXERCISE 60 minutes per day

Weight-Gain Strategies

Increase calorie intakeIncrease calorie intake

Eat often & take second helpingsEat often & take second helpings

Eat nutritious snacks (such as an apple, celery & Eat nutritious snacks (such as an apple, celery & peanut butterpeanut butter

Build muscle – go to the gym & “pump some iron” (lift Build muscle – go to the gym & “pump some iron” (lift weights)weights)

Physical Activity

Aerobic exercise (ex: running) – Aerobic exercise (ex: running) – burns calories helps lose fatburns calories helps lose fat

Weight lifting – increases muscle Weight lifting – increases muscle mass & produces a firm lean body mass & produces a firm lean body shapeshape

Muscle burns more calories than Muscle burns more calories than fat, so the more lean muscle you fat, so the more lean muscle you have the more calories you burn, have the more calories you burn, even at resteven at rest

Fad Diets

Weight-loss plans that are Weight-loss plans that are popular for a short period of timepopular for a short period of time

Ex: Atkins, Zone, 3-day diet, Ex: Atkins, Zone, 3-day diet, grapefruit diet, low-fat diet, grapefruit diet, low-fat diet, cabbage soup diet.cabbage soup diet.

Some fail to provide body with Some fail to provide body with proper nutritionproper nutrition

Any weight lost is usually Any weight lost is usually regained (90%)…and then some!regained (90%)…and then some!

Liquid Diets, Fasting & Diet Pills

Liquid Diets – replace food with liquid formula, Liquid Diets – replace food with liquid formula, generally not enough fiber or nutrientsgenerally not enough fiber or nutrients

Fasting – no eating. Sometimes for religious Fasting – no eating. Sometimes for religious reason, generally ok because for a short periodreason, generally ok because for a short period

Diet Pills – avoid cause side effects. One Diet Pills – avoid cause side effects. One ingredient called Ephedra has been linked to ingredient called Ephedra has been linked to heart attacks, strokes, & death.heart attacks, strokes, & death.

Eating Disorders

Extreme harmful eating behavior that can cause Extreme harmful eating behavior that can cause serious illness or deathserious illness or death

Can be brought on by mental/emotional factors, poor Can be brought on by mental/emotional factors, poor body image, social & family pressure, or body image, social & family pressure, or perfectionismperfectionism

90% are female90% are female

Is a serious health problem & those who suffer Is a serious health problem & those who suffer should seek professional helpshould seek professional help

Anorexia Nervosa

A disorder in which the irrational fear of A disorder in which the irrational fear of becoming obese results in severe weight loss becoming obese results in severe weight loss from self-imposed starvationfrom self-imposed starvation

Psychological disorderPsychological disorder

Low caloric intake, obsession with exercise, Low caloric intake, obsession with exercise, emotional problems, obsessed with food, emotional problems, obsessed with food, distorted body image, denial of eating problemdistorted body image, denial of eating problem

Anorexia Consequences

MalnourishedMalnourished

Stop menstruating Stop menstruating (period)(period)

Loss of bone densityLoss of bone density

• Low body Low body temperature & blood temperature & blood pressurepressure

• Slowed metabolismSlowed metabolism

• Heart problems & Heart problems & cardiac arrestcardiac arrest

• DEATHDEATH

• Requires psychological Requires psychological treatmenttreatment

Bulimia Nervosa

• Disorder in which some form of purging or clearing Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating of the digestive tract follows cycles of overeating

• Fasts or follows strict diet then bingesFasts or follows strict diet then binges

• May vomit or take laxativesMay vomit or take laxatives

• Dehydration, kidney damage, irregular heartbeat, Dehydration, kidney damage, irregular heartbeat, tooth decay, damages stomach, esophagus & mouthtooth decay, damages stomach, esophagus & mouth

Binge Eating Disorder

• Compulsive overeating. Compulsive overeating.

• Consume huge amounts of food at once but Consume huge amounts of food at once but don’t throw-updon’t throw-up

• Use food to deal with emotions or depressionUse food to deal with emotions or depression

• Seek counseling Seek counseling

Videos

• Healthy Body, Healthy Image (LiveText-22.52): Healthy Body, Healthy Image (LiveText-22.52): http://www.learn360.com/ShowVideo.aspx?ID=132470http://www.learn360.com/ShowVideo.aspx?ID=132470

• Anorexia Story (LiveText- 4.40): Anorexia Story (LiveText- 4.40): http://www.learn360.com/ShowVideo.aspx?ID=149380