Chapter 6 Managing Weight and Body Composition

Chapter 6 Lesson 1 Lesson 1

Maintaining a Healthy Weight Body Image- the way you see your body Body Image- the way you see your body

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Weight-Calorie Connection Weight-Calorie Connection Weight-Calorie Connection 1. The calories you consume must equal the calories your body burns. 2. Carbohydrates and Protein- 4 calories per gram. 3. Fat- 9 calories per gram The Energy Equation 1 pound of fat equals 3500 calories 1 pound of fat equals 3500 calories Burning 500 calories extra a day will result in the loss of 1 pound of body fat a week. Burning 500 calories extra a day will result in the loss of 1 pound of body fat a week.

Loss of 1 pound If you take in fewer calories than you burn you loss weight. If you take in fewer calories than you burn you loss weight. If you take in more calories than you burn you gain weight. If you take in more calories than you burn you gain weight. 500 calories per day X 7 days a week = 3,500 cal. 500 calories per day X 7 days a week = 3,500 cal.

200 Calories

Determining Your Appropriate Weight Range Body Mass Index (BMI)- is a ratio that allows you to assess your body size in relation to your height and weight. 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. There is no single size, shape, or growth pattern that’s normal for everyone. Page 146 is a chart and equation to determine BMI. Page 146 is a chart and equation to determine BMI.

Body Composition The ratio of body fat to lean body tissue. The ratio of body fat to lean body tissue. Diet and fitness affect a person’s BMI. Diet and fitness affect a person’s BMI. Overweight- a condition in which a person is heavier than the standard weight range for his or her height. Overweight- a condition in which a person is heavier than the standard weight range for his or her height. Obesity- having excess amounts of body fat. Obesity- having excess amounts of body fat.

Weight Related Health Risks Adults with high BMI are at an increased risk of: Adults with high BMI are at an increased risk of: Cardiovascular disease, type-2 diabetes, cancer, high blood pressure, and osteoarthritis.

Overweight: A Health Risk 14% of teens are overweight 14% of teens are overweight Due to excess calories and inactivity Due to excess calories and inactivity Follow ABC’s of good Health Follow ABC’s of good Health 1. Aim for Fitness 2. Build a Healthy Base 3. Choose Sensibly

Underweight: A Health Risk Underweight- is less than the standard weight range for his or her height. Underweight- is less than the standard weight range for his or her height. Models and actors only represent 1% of the population in the United States. Models and actors only represent 1% of the population in the United States.

Healthful Ways to Manage Weight Target your appropriate weight Target your appropriate weight Set realistic goals Set realistic goals Personalize your plan Personalize your plan Put your goal and plan in writing Put your goal and plan in writing Evaluate your progress Evaluate your progress

Healthy Weight-Loss Strategies Eat 1,700 to 1,800 calories daily to meet your body’s energy needs. Eat 1,700 to 1,800 calories daily to meet your body’s energy needs. Include your favorites in moderation. Include your favorites in moderation. Eat a variety of low-calorie, nutrient-dense foods. Eat a variety of low-calorie, nutrient-dense foods. 1. Nutrient-dense foods- are foods that are high in nutrients as compared with their calorie content. Drink plenty of water. Drink plenty of water.

Healthy Weight-Gain Strategies Increase your calorie intake. Increase your calorie intake. Eat often and take second helpings. Eat often and take second helpings. Eat nutritious snacks. Eat nutritious snacks. Build muscle. Build muscle.

Physical Activity and Weight Management Whether you want to lose, gain, or maintain weight, regular physical activity should be part of your plan. Whether you want to lose, gain, or maintain weight, regular physical activity should be part of your plan. It helps relieve stress that leads It helps relieve stress that leads to over-eating to over-eating It promotes a normal appetite It promotes a normal appetite response, which helps you lose response, which helps you lose or maintain weight. It increases self-esteem. It increases self-esteem.

Chapter 6 Lesson 2 Lesson 2

Fad Diets and Eating Disorders Fad Diets- weight-loss plans that are popular for only a short time. Fad Diets- weight-loss plans that are popular for only a short time. 1. These diets are hard to stick with because they limit food variety. 2. Requires dieters to buy certain products. 3. Any weight lost is usually regained.

Liquid Diets A person on a liquid diet replaces all food intake with a special liquid formula. A person on a liquid diet replaces all food intake with a special liquid formula. Many liquid diets do not provide the body with fiber and needed nutrients. Many liquid diets do not provide the body with fiber and needed nutrients. Warning labels are required. Warning labels are required. Liquid diets do not curb hunger Liquid diets do not curb hunger

Fasting Abstain from eating Abstain from eating Without a fresh supply of nutrients each day, your body breaks down protein Without a fresh supply of nutrients each day, your body breaks down protein stored in muscles for energy. Some cultures fast for religious Some cultures fast for religious reasons. reasons. Chris Jackson/Mahmoud Chris Jackson/MahmoudAbdul-Rauf

Diet Pills Diet pills work by suppressing appetite. Diet pills work by suppressing appetite. Cause drowsiness, anxiety, a racing heart and are addictive. Cause drowsiness, anxiety, a racing heart and are addictive. Lose water weight instead of fat weight. Lose water weight instead of fat weight.

Weight Cycling Repeated pattern of loss and regain of body weight. Repeated pattern of loss and regain of body weight. Eating Disorder- is an extreme harmful eating behavior that can cause serious illness or even death. Eating Disorder- is an extreme harmful eating behavior that can cause serious illness or even death. 1. Caused by mental or emotional factors, social and family pressures, and perfectionism % of eating disorders are female. 3. 1% of females have a eating disorder. disorder.

Anorexia Nervosa A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation. A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation. 1. Symptoms include: low caloric intake, obsession with exercising, distorted body image, and denial. 2. Physical consequences include: starvation, malnutrition, reduction in organ size, no menstrual cycle, heart problems, sudden death.

Bulimia Nervosa A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. 1. After eating the person may vomit or take laxatives to purge the food from the body. 2. Dehydration, kidney damage, irregular heartbeat, tooth decay, stomach, esophagus erosion.

Bulimia

Binge Eating Disorder A disorder characterized by compulsive overeating. A disorder characterized by compulsive overeating. 1. This is disorder may signal the use of food as a coping mechanism for strong emotions or depression. 2. Gallbladder problems, cancer, stroke, heart disease

Help for Eating Problems People with eating disorders need professional help. People with eating disorders need professional help. Support groups and clinics. Support groups and clinics.

Chapter 6 Lesson 3 Lesson 3

Nutrition for Individual Needs Performance Nutrition- Training Diets Performance Nutrition- Training Diets 1. Balanced, moderate, and varied diet 2. More calories from nutrient-dense food. Hydration Hydration 1. Electrolytes- minerals that help maintain the body’s fluid balance (sodium, chloride, the body’s fluid balance (sodium, chloride,potassium). 2. Rehydration- restoring lost body fluids.

Vegetarianism Vegetarian- A person who eats mostly or only plant foods. Vegetarian- A person who eats mostly or only plant foods. 1. Lacto-ova vegetarianism- dairy foods, eggs and plant sources. 2. Lacto vegetarianism- dairy foods and plant sources. 3. Ovo vegetarianism- eggs and plant sources 4. Vegan- foods from plant sources only (soy)

Positives and Negatives Those who are vegetarians for their personal health have two motivators to avoid meat: the chemicals, or additives that are present in meat, such as antibiotics, growth hormones, stimulants and preservatives. The second motivator is the link between meat and many diseases, which is the #1 concern for vegetarians. These include: Antherosclerosis, heart disease, attacks and strokes Those who are vegetarians for their personal health have two motivators to avoid meat: the chemicals, or additives that are present in meat, such as antibiotics, growth hormones, stimulants and preservatives. The second motivator is the link between meat and many diseases, which is the #1 concern for vegetarians. These include: Antherosclerosis, heart disease, attacks and strokes Cancer Cancer Obesity Obesity Diabetes Diabetes Osteoporosis, kidney stones Osteoporosis, kidney stones Gall stones, gout, rheumatoid arthritis Gall stones, gout, rheumatoid arthritis Diverticulosis, hemorrhoids, appendicitis Diverticulosis, hemorrhoids, appendicitis High blood pressure High blood pressure

Cont. Vegetarians are particularly subject to pernicious anemia (results from deficiency of vitamin B 12 ) unless they eat generous amounts of milk and eggs. A lack of vitamin B 12, found only in animal sources, can seriously interfere with the production of red blood cells in the bone marrow. To make up for milk products, vegans should eat plenty of calcium-rich plant foods. Other problems include iron deficiency, animal protein deficiency, and vitamin D deficiency, which can interfere with the body's ability to absorb calcium. Vegetarians are particularly subject to pernicious anemia (results from deficiency of vitamin B 12 ) unless they eat generous amounts of milk and eggs. A lack of vitamin B 12, found only in animal sources, can seriously interfere with the production of red blood cells in the bone marrow. To make up for milk products, vegans should eat plenty of calcium-rich plant foods. Other problems include iron deficiency, animal protein deficiency, and vitamin D deficiency, which can interfere with the body's ability to absorb calcium. There is a possibility of low levels of zinc, which is needed for synthesizing protein. If you are thinking of becoming a vegetarian or are worried about a lack of nutrients or balance in your vegetarian diet, see your doctor. There are alternative ways to replace the deficiencies that a vegetarian diet may cause. There is a possibility of low levels of zinc, which is needed for synthesizing protein. If you are thinking of becoming a vegetarian or are worried about a lack of nutrients or balance in your vegetarian diet, see your doctor. There are alternative ways to replace the deficiencies that a vegetarian diet may cause.

Meatless Meals

Dietary Supplements Dietary Supplements- A non-food form or one or more nutrients. Dietary Supplements- A non-food form or one or more nutrients. 1. May contain vitamins, minerals, fiber, protein, or herbs. 2. Eating healthy will provide you with all the nutrients your body needs. 3. May be recommended for older adults, pregnant or nursing women.

Risk of Dietary Supplements Megadose- a large amount of a dietary supplement. Megadose- a large amount of a dietary supplement. 1. Can cause toxicity in large amounts. Herbal supplements- a chemical substance from plants that may be sold as a dietary supplement. Herbal supplements- a chemical substance from plants that may be sold as a dietary supplement. 1. Ephedra, lobella, yohimbe, and chaparral.

Nutrition Throughout the Life Span Children and teens need more calories Children and teens need more calories Pregnancy Pregnancy 1. Folate (folic acid)- prevents spinal defects 2. Iron- helps build and renew hemoglobin, the oxygen carrying compound in blood cells. 3. Calcium- helps build bones and teeth of developing fetus.