1. Healthy Weight Management Ch 13 Notes

2. Bell Ringer Why does society place so much emphasis on the tall, thin, body build as the ideal. Does an ideal type really exist? How does the image of “ideal type” affect people who can never fit that image? What makes a person healthy. Why does society place so much emphasis on the tall, thin, body build as the ideal. Does an ideal type really exist? How does the image of “ideal type” affect people who can never fit that image? What makes a person healthy.

3. What is weight management? Attaining healthy weight and maintaining it throughout life Attaining healthy weight and maintaining it throughout life

4. Healthy People need a healthy Weight Improve your total sense of well-being Improve your total sense of well-being Reduce your risk of many diseases Reduce your risk of many diseases Instead of discussing “weight management” discuss “body fat” management Instead of discussing “weight management” discuss “body fat” management Overweight because of muscle… OK Overweight because of muscle… OK Underweight- also serious problem overlooked Underweight- also serious problem overlooked

5. Health Risks of Obesity BMI of 25-29.9=overweight BMI of 25-29.9=overweight BMI of 30 or more=obese BMI of 30 or more=obese Currently over 50% of Americans meet these definitions Currently over 50% of Americans meet these definitions Reducing obesity in the US is a national health goal Reducing obesity in the US is a national health goal Risk factor for: high blood pressure, coronary heart disease, stroke, type 2 diabetes, arthritis, respiratory problems, cancer Risk factor for: high blood pressure, coronary heart disease, stroke, type 2 diabetes, arthritis, respiratory problems, cancer

6. Health Risks of Obesity Social and emotional health risks Social and emotional health risks Thin is the standard of beauty Thin is the standard of beauty Obese people may face discrimination Obese people may face discrimination They often have low opinion of themselves They often have low opinion of themselves Seek counseling to realize that personal value is not based on body weight Seek counseling to realize that personal value is not based on body weight

7. Health risks of underweight Lack nutrient stores Lack nutrient stores May feel fatigued May feel fatigued Have trouble staying warm Have trouble staying warm Amenorrhea-stop menstruating Amenorrhea-stop menstruating

8. Factors affecting weight status Weight status: refers to not only to how much you weigh but your ability to gain or loose weight Weight status: refers to not only to how much you weigh but your ability to gain or loose weight 1. Heredity: size of bones, location of fat 2. Eating habits (routine behavior often hard to break) Environmental cues: event or situation around you that triggers you to eat Environmental cues: event or situation around you that triggers you to eat Psychological factors-sad, excited, boredom Psychological factors-sad, excited, boredom 3. Activity level Burn fewer calories then you intake you gain weight Burn fewer calories then you intake you gain weight Burn more calories then you intake you loose weight Burn more calories then you intake you loose weight

9. Losing Excess Body Fat Things to consider… Things to consider… Health status (ill or pregnant) Health status (ill or pregnant) Age (are you still growing) Age (are you still growing) Motivation and body structure Motivation and body structure Emotional support Emotional support

10. The math of losing one lb One lb of body fat stores 3500 calories One lb of body fat stores 3500 calories To lose 1 lb you must create an energy deficit To lose 1 lb you must create an energy deficit Spread over a week: 250-500 calories per day Spread over a week: 250-500 calories per day How???? How???? Reduce calorie intake Reduce calorie intake Increase energy use Increase energy use

11. Estimating calorie needs Pg. 230 in book for formulas Pg. 230 in book for formulas Calculate your own… Calculate your own… Keep a food diary Keep a food diary Compare calorie intake with calorie needs Compare calorie intake with calorie needs Avoid diets that suggest restricting calories to a lower number needed to maintain healthy diet Avoid diets that suggest restricting calories to a lower number needed to maintain healthy diet

12. Unsafe weight loss practices Fad diet: diet popular for a short time Fad diet: diet popular for a short time Fad diets and weight loss gimmicks such as pills, wraps etc. Fad diets and weight loss gimmicks such as pills, wraps etc. Avoid programs with the words Avoid programs with the words Fast acting Fast acting Painless Painless Guaranteed Guaranteed Inexpensive Inexpensive Best way to deal.. Arm yourself with nutrition knowledge Best way to deal.. Arm yourself with nutrition knowledge

13. Unsafe weight loss practices Dangers of rapid weight loss plans Dangers of rapid weight loss plans Crash dieting: You should not be eating less than 1200 calories per day Crash dieting: You should not be eating less than 1200 calories per day Lacks essential nutrients Lacks essential nutrients Takes about 1300 calories to provide recommended servings from food pyramid Takes about 1300 calories to provide recommended servings from food pyramid Avoid fasting: refrain from consuming most or all sources of calories Avoid fasting: refrain from consuming most or all sources of calories Within 24 hours bodies carbohydrates will be depleted Within 24 hours bodies carbohydrates will be depleted Body will slowly begin breaking down lean tissues, including muscles and organs to produce energy Body will slowly begin breaking down lean tissues, including muscles and organs to produce energy

14. Unsafe weight loss practices Ineffectiveness of rapid weight loss plans Ineffectiveness of rapid weight loss plans Seldom have long lasting effects (crash diet) Seldom have long lasting effects (crash diet) May have dramatic initial weight loss b/c of fluid loss but will readjust at end of diet May have dramatic initial weight loss b/c of fluid loss but will readjust at end of diet No control over food choices (fad diet) No control over food choices (fad diet) people give up b/c they miss food people give up b/c they miss food Weight cycling-yo-yo diet syndrome (could be harmful to long term health Weight cycling-yo-yo diet syndrome (could be harmful to long term health Emotional stress Emotional stress Physical fatigue Physical fatigue Food deprivation Food deprivation Greater chance of developing disease Greater chance of developing disease

15. Safe Fat Loss Guidelines Losing weight=managing calorie and fat intake Losing weight=managing calorie and fat intake Talk to your doctor before starting a weight loss program Talk to your doctor before starting a weight loss program Food is meant to be enjoyed… in moderation! Food is meant to be enjoyed… in moderation!

16. Safe Fat Loss Guidelines Evaluate weight loss plans carefully- effectiveness and related risks, is it nutritiously sound Evaluate weight loss plans carefully- effectiveness and related risks, is it nutritiously sound Control calorie intake through planned choices Control calorie intake through planned choices Change eating habits-food diary Change eating habits-food diary Increase levels of daily exercise: speeds up body’s metabolism, keeps pounds off longer Increase levels of daily exercise: speeds up body’s metabolism, keeps pounds off longer Take off pounds slowly one to two a week Take off pounds slowly one to two a week Avoid use of diet pills: ineffective and long term effects known Avoid use of diet pills: ineffective and long term effects known

17. Substitutions to reduce fat Sub higher fat items for lower fat, fat has highest number of calories per gram Sub higher fat items for lower fat, fat has highest number of calories per gram Eat more vegetables and whole grain Eat more vegetables and whole grain Fresh fruits instead of high fat snacks Fresh fruits instead of high fat snacks When eating out, choose foods that are prepared steamed, baked or broiled When eating out, choose foods that are prepared steamed, baked or broiled Get sauces and salad dressings on side Get sauces and salad dressings on side Don’t feel pressure to eat whole meal Don’t feel pressure to eat whole meal

18. Tips for weight loss Avoid eating large amount of food at any one time a day Avoid eating large amount of food at any one time a day Eat three to six smaller meals Eat three to six smaller meals Make breakfast a habit Make breakfast a habit Eat slowly, lay fork down between bites of food, feel full with less food Eat slowly, lay fork down between bites of food, feel full with less food Drink glass of water before meal Drink glass of water before meal Use smaller plate Use smaller plate Don’t weigh yourself more then once or twice a week, get discouraged Don’t weigh yourself more then once or twice a week, get discouraged Reward yourself for small successes Reward yourself for small successes

19. Gaining Weight Requires a management plan Requires a management plan Want to add muscles as well as fat Want to add muscles as well as fat Avoid fads and gimmicks: no “bulk up fast” pills Avoid fads and gimmicks: no “bulk up fast” pills Eat extra 700 to 1000 calories a day of nutritious foods Eat extra 700 to 1000 calories a day of nutritious foods

20. Tips for gaining weight Choose calorie dense foods such as peanut butter, nuts and raisins Choose calorie dense foods such as peanut butter, nuts and raisins Add calorie dense toppings such as salad dressings and desert toppings Add calorie dense toppings such as salad dressings and desert toppings Eat more, eat frequently Eat more, eat frequently Avoid drinking extra fluids before a meal Avoid drinking extra fluids before a meal Drink milk and juice instead of just water Drink milk and juice instead of just water

21. The End The End Any questions? Any questions?