Nutrition & Weight Control Chapter 8

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

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

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

Other Difficult Factors Physically active Physically active Dating Dating Finding clothing that fits Finding clothing that fits High insurance premiums High insurance premiums High prices for clothes High prices for clothes Finding a job Finding a job Self-esteem struggles. Self-esteem struggles.

Chronic Dieting Can you be too thin? Can you be too thin? Reckless dieting Reckless dieting –Unrealistic ideal Harmful methods Harmful methods –Diet pills, vomiting, laxatives, etc. Who is to blame? Who is to blame?

Body Mass Bones, muscle, fat, fluids, & other tissues. Bones, muscle, fat, fluids, & other tissues. Measuring Body Fat 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

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

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

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

Normal Daily Activities Is this exercise???? Is this exercise????

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

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

Losing Weight Body can store fat and glycogen, but storage is not unlimited. Body can store fat and glycogen, but storage is not unlimited. Cut out carbohydrates and the body will burn other sources for fuel 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! Do not fast and do not cut out carbs! Need a balanced, low calorie diet. Need a balanced, low calorie diet.

Fad Diets/Other Wrong Methods Water pills Water pills Diet pills Diet pills Health Spa regimens Health Spa regimens Surgery Surgery Muscles stimulators Muscles stimulators Passive exercise machines Passive exercise machines Hormones Hormones Diet Pills – be very very careful. Diet Pills – be very very careful.

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

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

Physical Activity Weight loss is possible, to a point, without exercise???? Weight loss is possible, to a point, without exercise???? Physical activity contributes to weight control physically. 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!

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

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

5 Components of Fitness Flexibility Flexibility Body Composition Body Composition Cardiovascular Endurance Cardiovascular Endurance Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance

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