Chapter 6 Warm Up Write 5 examples of weight loss methods. Then write your opinion of those methods and its success rate.

Chapter 6 Lesson 1 – Maintaining a Healthy Weight  Calories are units used to measure energy – both the energy in food and the energy your body uses for life processes and physical activities.  Maintaining a healthy weight is a matter of energy balance: the calories you consume must equal the calories your body burns.

continued  The specific number of calories in a food depends on portion size and on the amounts of carbohydrates, proteins, and fats in the food.  If you take in fewer calories than you burn, you will lose weight. If you take in more calories than you burn, you will gain weight.

Determining Your Appropriate Weight Range  Your appropriate Body weight is influenced by several factors:  Gender  Age  Height  Body Frame  Growth Rate  Metabolic Rate  Activity Level

continued  Body Mass Index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight.  There is no single size, shape, or growth pattern that’s normal for everyone.  Always remember Muscle mass weighs more than fat…it is also more compact!

Body Composition  Body composition is the ratio of body fat to lean body tissue. Body composition is affected by both diet and fitness.  Overweight is a condition in which a person is heavier than the standard weight range for his or her height.  Obesity refers specifically to having excess amount of body fat.

Healthy Weight and Health Promotion  Maintaining a healthy weight is an important part of being in good health.  Being overweight increases your risk of high blood pressure, Type 2 Diabetes, Asthma, and some Cancers.

continued  Genetics may play a role, but being overweight or obese usually results from consuming excess calories and from physical inactivity.  Being underweight may lead to fatigue and a decreased ability to fight illnesses.  A health care professional can help you determine whether you are underweight or not.

Healthful Ways to Manage Weight  These strategies can help you begin a formal weight-management plan:  Target your appropriate weight.  Set realistic goals.  Personalize your plan.  Put your goal and plan in writing.  Evaluate your progress.

continued  If your health-care provider recommends that you lose weight, use these strategies:  Eat fewer calories.  Burn more calories through physical activity.  Use these strategies to gain weight:  Increase your caloric intake.  Eat nutritious snacks.  Build muscle with a supervised resistance-training program.

Chapter 6 Warm-Up Make a list of weight loss strategies that are considered risky.

Risky Weight-loss Strategies  Fad diets are weight-loss plans that are popular for only a short-time.  Fad diets limit food variety.  Any weight lost on a fad diet is usually regained (and then some typically).  Liquid diets require replacing some or all of your food intake with a special liquid formula.  Liquid diets involve potential dangers.  The FDA requires that liquid diet products carry warning labels.

continued  Fasting involves abstaining from eating.  Fasting deprives your body of needed nutrients and energy.  If you avoid liquids while fasting, you may become dehydrated.  Diet pills work by suppressing the appetite.  Diet pills may cause drowsiness, anxiety, a racing heart, and other serious side effects.  Some diet pills can also cause dehydration.

Weight Cycling  The repeated loss and regain of body weight.  Most common in people who follow fad diets.  Slow and steady weight loss is the best strategy for long-lasting results.

The Risks of Eating Disorders  An eating disorder is an extreme, harmful eating behavior that can cause serious illness or even death.  Eating disorders are a serious health problem; people who suffer from them need professional help.  Can occur in men & boys…not just girls!

Anorexia Nervosa  Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation.  May cause cessation of menstruation, loss of bone density, and reduction in organ size.  May cause serious heart problems and even sudden death.

Bulimia Nervosa  Disorder in which some form of purging or clearing the digestive tract follows cycles of overeating.  Can result in dehydration, kidney damage, irregular heartbeat, and nutrient deficiencies.  Repeated binging, purging, and fasting associated with bulimia can cause death!

Binge Eating  Disorder characterized by compulsive overeating.  Results in unhealthful weight gain  Contributes to health problems such as type 2 diabetes, heart disease and stroke.  People with eating disorders need professional medical and psychological help. Don’t sit by and watch your friend possibly kill themselves!

Chapter 6 Warm-Up #3 Why is a proper balanced diet so important for a teenager? Why is it important for an adult? These answers should not be the same; similar, but not identical!

Ch.6 Lesson 3 – Performance Nutrition  Good nutrition can help you perform your best in any physical activity.  The best eating plan for an athlete is one that is balanced, moderate, and varied.  If you are physically active, you need to eat more calories from nutrient-dense foods to maintain your weight and energy levels when training.

continued  It is important to replace fluids lost during physical activity, especially in hot weather.  Fluids must be replaced to avoid dehydration and heatstroke.  Electrolytes are minerals that help maintain the body’s fluid balance.  Rehydration, or restoring lost body fluids, is important after physical activity and competition.

continued  If you participate in a sport with specific weight classes, always compete at a weight that is right for you.  It’s best to eat three to four hours before competition. Choose a meal that’s high in CARBOHYDRATES (not sugar) and low in fat and protein.  Subway Sandwich  Spaghetti  NOT SMOOTHIE KING!

Vegetarianism  Vegetarians are people who eat mostly or only plant foods.  There are several vegetarian eating styles. Some include dairy foods and/or eggs; others do not.  Vegan is a vegetarian who eats only plant foods.  Vegetarians need to eat a variety of incomplete proteins in ways that will yield complete proteins over the course of a day.

Dietary Supplements  A nonfood form of one or more nutrients.  May contain vitamins, minerals, fiber, protein, or herbs.  Can be in pill, capsule, powder, or liquid form.  A megadose is a very large amount of a dietary supplement. Taking a megadose can be dangerous.  An herbal supplement is a chemical substance from plants that may be sold as a dietary supplement. Some are known to have dangerous side effects.

Nutrition Through the Lifespan  Pregnant females should have a healthful diet.  They should avoid harmful substances such as tobacco, alcohol, other drugs, and caffeine.  They should increase their intake of foods rich in folate, iron, and calcium.

continued  Infants should be breastfed if possible; otherwise, they should have fortified formula.  Young children should eat a variety of foods.  After the first birthday, a child may begin drinking whole milk.  Between the second and fifth birthday, a child should gradually switch from whole milk to low- nonfat milk.  Most older adults can get all the calories and nutrients they need by following the Dietary Guidelines.

Get out a sheet of paper.  Answer Questions #1-5  Page 150  Page 163  Answer in Complete Sentences  Turn it in when finished, it is homework if you do not finish today.