1. Managing Weight and Eating Behaviors
Chapter 11
Managing Weight and Eating Behaviors

2. Metabolism
The process by which the body breaks down substances and gets energy from food
You maintain your weight by taking in as many calories as you use.
A healthy weight depends on age, gender, height, body frame, and growth.

3. Body Mass Index (BMI) A measure of body weight relative to height
Weight / height in inches = #1
#1 / height in inches = #2
#2 * 703 = BMI
Overweight – heavier than the standard weight range for your height
Obese – having an excess of body fat
Underweight – below the standard weight range for your height

5. Managing Your Weight Target a healthy weight Set realistic goals
Personalize your plan
Put your goals and plan in writing
Evaluate your progress

6. Healthful Ways to Lose Weight
Choose nutrient-dense foods
Watch portion sizes
Eat fewer foods that are high in fats & added sugars
Enjoy your favorite foods in moderation
Be active
Tone your muscles
Stay hydrated

7. Healthful Ways to Gain Weight
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

8. Physical Activity and Weight Management
Relieves stress
Promotes a normal appetite response
Increases self-esteem
Helps you feel more energetic

9. Body image The way you see your body
Be careful of the influence that the media and your peers can have

10. Fad diets
Weight-loss plans that tend to be popular for only a short time
See Pg. 299 for examples
Often lead to weight cycling – a repeated pattern of losing and regaining body weight

11. Eating disorders
Extreme, harmful eating behaviors that can cause serious illness or even death
Classified as mental illnesses

12. Eating Disorders
Anorexia nervosa – an eating disorder in which an irrational fear of weight gain leads people to starve themselves
Bulimia nervosa – an eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food
Binge eating disorder – an eating disorder in which people overeat compulsively

13. Help with eating disorders
Requires professional help
May include counseling, nutritional guidance, doctor’s care, hospitalization

14. Vegetarian A person who eats mostly or only plant-based foods
Dietary supplements – products that supply one or more nutrients as a supplement to, not a substitute for, healthful food
***Supplements are not regulated by the FDA

15. Health Conditions Diabetes Food allergies Lactose intolerance
Celiac disease
Gluten intolerance (a protein)

16. Performance enhancers – substances that boost athletic ability - See pg. 307 for examples
Herbal supplements – dietary supplements containing plant extracts
Megadoses – very large amounts