Managing Weight and Eating Behaviors

 You maintain your weight by taking in as many calories as you use. 25% of teens do NOT participate in at least 60 minutes of physical activity at least once a week. 35% of teens watch three or more hours of TV on an average school day.

 Metabolism- the process by which the body breaks down substances and gets energy from food. It takes about 3,500 calories to equal 1 pound of body fat. If you consume 500 fewer calories than you use each day, you will lose 1 pound per week.

Body mass index and body composition help you judge whether your weight is healthy.  Body mass index (BMI)- a measure of body weight relative to height.  Overweight- heavier than the standard weight range for your height.

 Obese- having an excess of body fat.  More than 17% of teens in the US are overweight.  Underweight- below the standard weight range for your height.  Some people are naturally thing because of genetics and/or they have a fast metabolism.

Healthful ways to manage your weight: Target a healthy weight Set a realistic goal Personalize your plan Put your goals and plan in writing Evaluate your progress

 Choose nutrient-dense food  Watch portion size  Eat fewer foods that are high in fats and added sugars  Enjoy your favorite foods in moderation  Be active  Tone your muscles  Stay hydrated

 Select foods from the 5 major food groups that are higher in calories.  Choose higher-calorie, nutrient-rich foods.  Eat nutritious snacks.  Get regular physical activity.

Physical activity can help you lose or maintain a healthy weight. Added benefits of regular physical activity:  Helps relieve stress  Promotes a normal appetite response  Increases self-esteem, which helps you keep your plan on track  Helps you feel more energetic

The media and other influences can affect your body image.  Body Image- the way you see your body.

Fad diets are not a safe or reliable way to lose weight. Some include: Miracle foods Magic combinations Liquid diets Diet pills Fasting

 Eating Disorders- extreme, harmful eating behaviors that can cause serious illness or even death.  Classified as a mental illness.  Can be linked to depression, low self-esteem, or troubled personal relationships.

 Anorexia Nervosa- an eating disorder in which an irrational fear of weight gain leads people to starve themselves. People with anorexia develop obsessive behaviors such as: Avoiding food and meals. Eating only a few kinds of food in small amounts. Weighing or counting calories in everything they eat. Exercising excessively. Weighing themselves repeatedly. * Health consequences: malnutrition, brittle bones, low body temp., heart rate, and blood pressure, and reduced organ size. Can lead to heart problems and sudden cardiac death.

 Bulimia Nervosa- an eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food. * Health consequences- dehydrations, sore and inflamed throat, and swollen glands. Damage to stomach, intestines, or kidneys. Can lead to irregular heart rhythms, heart failure, and death.  Binge eating disorder- an eating disorder in which people overate compulsively. * Health consequences- becoming overweight or obese, develop high blood pressure, type 2 diabetes, and cardiovascular disease.

Eating disorders are serious and dangerous illnesses. It is sometimes hard for people with an eating disorder to admit they have a problem. Family and friends should help them recognize they have a problem and seek help.

Your age, gender, lifestyle, and health needs can affect your body’s food needs.  Age- during your teen years your body’s calorie needs increase to support growth.  Gender- generally females tend to need fewer calories than males.  Activity Level- the more active you are, the more calories your body needs.

 Vegetarian- a person who eats mostly or only plant based food.  Lacto-ovo vegetarians also eat dairy foods & eggs.  Lacto vegetarians add dairy foods to their diet.  Ovo vegetarians add eggs to their diets.

The foods people eat can trigger certain diseases or health conditions: Diabetes Food allergies Lactose intolerance Celia disease- gluten intolerance High blood pressure High cholesterol

 Eating right affects an athlete’s performance. Teen athletes need from 2,000-5,000 calories per day depending on their sport.  Before competing choose a meal that is high in carbohydrates and low in fat and protein.  Stay hydrated by drinking plenty of fluids before, during and after a performance.

 Performance enhancers- substances that boost athletic ability. Best known performance enhancers include:  Anabolic steroids  Andro  Creatine  Energy drinks