1. Managing Weight And Body Composition
Chapter 6
Managing Weight
And
Body Composition

2. Maintaining a Health Weight
Lesson 1
Page

3. 1. I try to keep my weight within a healthy range.
Read each statement below and respond by selecting yes, sometimes, or no for each item. Select yes only for items you practice regularly or are sure about.
1. I try to keep my weight within a healthy range.       
a  yes      b  sometimes      c  no            
2. I try to eat a variety of nutritious foods, even when I am attempting to lose or gain weight.       
3. To achieve a healthy weight, I follow the ABCs of good health as described in the Dietary Guidelines for Americans.       
4. When participating in physical activities, I select activities that I enjoy and that fit my personality.       
5. I would not fast or go on a quick weight-loss or weight-gain diet.       

4. 6. When I compete in athletics, I follow a balanced eating plan with a variety of foods.       
a  yes      b  sometimes      c  no            
7. I drink plenty of water before, during, and after exercise.       
a  yes      b  sometimes      c  no           
8. I do not substitute nutrient supplements, such as vitamin pills, for a sensible eating style.       
9. When managing my weight, I set realistic goals.       
10. I understand that dietary supplements must be used carefully.       
a  yes      b  sometimes      c  no   

5. Managing Weight and Body Composition
Quick Start – On a sheet of paper, list three feelings a person might have about his or her body’s appearance. Then write down three factors that might influence these things.

6. Managing Weight and Body Composition
Body Image – The way you see your body.
**In order to maintain your present weight…. The calories you consume must equal the calories your body burns.
Calories: Their Source
Carbohydrates - 4 calories per gram
Proteins – 4 calories per gram
Fat – 9 calories per gram

7. Managing Weight and Body Composition
One pound of body fat equals about 3,500 calories
Eating 500 fewer calories per day than you need to maintain your weight will result in the loss of one pound of body fat after one week ( 500 calories per day x 7 days = 3,500 calories).
You can also increase your physical activity 500 calories per day and lose one pound per week.

8. DETERMINING YOUR APPROPRIATE WEIGHT RANGE
Body Mass Index – A ratio that allows you to assess your body size in relation to your height and weight.
****Keep in mind that many different ratios of height to weight can be healthy. Teens grow at different rates and in different ways. There is no single size, shape, or growth pattern that is normal for everyone.
BMI = weight (in pounds) x 703 / height (in inches)2

11. DETERMINING YOUR APPROPRIATE WEIGHT RANGE
Diet and Fitness are the two things that affect BMI the most.
Overweight – A condition in which a person is heavier than the standard weight range for his or her height.
Obesity – Having an excess amount of body fat.

12. Weight Related Health Risks
Cardiovascular Disease
Type 2 Diabetes
Cancer
High Blood Pressure
Osteoarthritis – A joint disease

13. Underweight: A Health Risk
Underweight – A condition in which a person is less than the standard weight range for his or her height.
Some teens are very thin due to genetics or fast metabolism
If very thin, little stored fat to provide body with energy for health and growth
May lead to fatigue and decreased ability to fight illness

14. HEALTHFUL WAYS TO MANAGE WEIGHT
Target your appropriate weight
Set realistic goals
Personalize your plan
Put your goal and plan in writing
Evaluate your progress

15. HEALTHY WEIGHT LOSS STRATEGIES
Eat 1,700 to 1,800 calories daily to meet your body’s energy needs
Eating less than 1,400 calories a day may cause you to miss essential nutrients
Include your favorites in moderation
Eat smaller portions of higher calorie foods and eat them less frequently
Eat a variety of low-calorie, nutrient dense foods (foods that are high in nutrients compared with their calorie content)
Whole grain products, vegetables, and fruits
Drink plenty of water – 8 glasses a day

16. HEALTHY WEIGHT GAIN STRATEGIES
Increase your calorie intake
Choose foods high in complex carbohydrates such as breads, pasta, and potatoes.
Limit foods high in fat and sugar
Eat often and take second helpings
Eat nutritious snacks
Snack two or three hours before meals to avoid spoiling your appetite
Build muscle = Gain weight
Increase muscle mass with a supervised resistance training program

17. PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT
Regular exercise should be part of any weight management plan
Aerobic exercise burns calories and helps you lose fat
Weight lifting or resistance training will increase muscle mass and produce a firm, lean body shape.
Muscle is more efficient than fat at burning calories
Physical activity relieves stress
Physical activity promotes a healthy appetite response
Physical activity increases self-esteem

18. Fad Diets and Eating Disorders
LESSON 2
Page

19. Fad Diets and Eating Disorders
Quick Start – Write the term diet in the center of a sheet of paper. Around this term, write five words or phrases that come to mind when you hear the word diet.

20. Fad Diets
Fad Diets – Weight loss plans that are popular for only a short time.
The Bottom Line
The traditional weight loss method emphasizing a well-balanced diet with a variety of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, saturated fats and trans fats in addition to being physically active can result in long lasting weight loss and improved health.
This does not sound too exciting, and let's face it - fad diets sure do know how to hook us, don't they? However, the traditional weight loss method stands the test of time for a simple reason: It works!

21. Ten Signs of a Fad Diet
1. Promises a large or fast weight loss (more than one to two pounds per week)
2. Does not include suggestions to consult with your doctor or a registered dietitian
3. Encourages you to eliminate food groups (such as grains) or eat from a limited selection of foods
4. Offers rigid menus that don't consider your likes, dislikes and lifestyles
5. Neglects active living or lifestyle changes

22. Ten Signs of a Fad Diet
6. Provides far fewer calories than what is needed for an energized, healthy lifestyle
7. Contradicts what most trusted health professionals say
8. Depends on special products, supplements or treatments
9. Has miraculous claims
10. Relies on testimonials and anecdotes rather than scientific evidence

23. Diets
Liquid Diets--A person on a liquid diet replaces all of his or her food intake with a special liquid formula. These VERY low calorie diets, do not meet the body’s energy needs.
Fasting--To fast is to abstain from eating. Without a fresh supply of nutrients daily, your body begins breaking down protein stored in muscle tissue for energy.

24. Diets
Diet Pills--Many diet pills work by suppressing appetite. They may cause drowsiness, anxiety, a racing heart, or other serious side effects. Diet pills may also become addictive.
Weight Cycling – The repeated pattern of loss and regain of body weight. Also called yo-yo dieting.

25. EATING DISORDERS
Eating Disorder – An extreme harmful eating behavior that can cause serious illness or even death.
**About 90% of those with eating disorders are female
**It’s estimated that 1% of females 16 to 18 have this illness

26. EATING DISORDERS
Anorexia Nervosa – A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation.

27. Symptoms of Anorexia Nervosa:
Extremely low calorie intake
An obsession with exercising
An unusual interest in food
A distorted body image
Denial of a eating problem

28. Health Consequences of Anorexia Nervosa
A drastic reduction in body fat may cause females to stop menstruating
Loss of bone density
Low body temperature
Low blood pressure
Slow metabolism
Reduction in organ size

29. Bulimia Nervosa
Bulimia Nervosa – A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating.
A person with bulimia often fasts or follows a strict diet and then binges. After eating, the person may vomit or take laxatives to purge the food from the body.

30. Health Consequences of Bulimia Nervosa:
Dehydration
Kidney damage
Irregular heartbeat
Vomiting:
Destroys tooth enamel
Damages the tissues of the stomach, esophagus, and mouth

31. Treatment
Treatment may include stay at a clinic or hospital and also requires psychological counseling.
Treatment of bulimia usually include medication and psychological counseling.

32. Binge Eating Disorder
Binge Eating Disorder – A disorder characterized by compulsive overeating.

33. Nutrition For Individual Needs
Lesson 3
Pages

34. Nutrition For Individual Needs
Quick Start – An individual’s nutritional needs change throughout his or her life. Brainstorm a list of times in a person’s life during which nutritional needs may change. Briefly explain each of your choices.

35. Performance Nutrition
The Training Diet
Best eating plan for athletes is one that is balanced, moderate, and varied.
Body’s need for protein, vitamins, and minerals does not change greatly when training for sports or competition.
Yet, physical activity burn calories so athletes and active individuals need to eat more calories from nutrient-dense foods to maintain their weight and energy levels when training.

36. Performance Nutrition
Hydration
Body naturally loses fluids through perspiration, breathing, and waste elimination
Amount of fluids lost increases during physical activity, especially in hot weather
These fluids must be replaced to avoid dehydration and heatstroke

37. Performance Nutrition
Electrolytes
Minerals that help maintain the body’s fluid balance. The minerals sodium, chloride, and potassium are all electrolytes
To maintain body’s electrolyte balance – take in as much water and electrolytes as you lose through perspiration and body wastes

38. Performance Nutrition
Drink 16 to 24 ounces of fluids two to three hours before a heavy workout
Drink 6 to 12 ounces of fluids every 15 to 20 minutes during heavy workouts
Rehydration – restoring lost body fluids
Drink 16 ounces of fluid for every pound of body weight lost through sweat
Plain water is best

39. Performance Nutrition
“Making Weight”
In sports such as wrestling and boxing contestants compete in weight classes
Maintaining a certain weight is important
Always compete at a weight that’s right for you

40. Performance Nutrition
Losing Weight
Competing in a weight class below your healthy weight can be dangerous
Fasting, crash dieting, or trying to sweat off extra weight before weigh-in can cause dehydration and harm your performance and health
Over time such practices can lead to a loss of muscle mass
If losing weight is needed, follow a sensible plan and try to lose only one-half pound to one pound each week

41. Performance Nutrition
Gaining Weight
Program that combines balanced nutrition and exercise is the healthy way to gain weight
Supervised resistance-training or weight-lifting program can help build muscle mass
Extra calories should come from nutrient dense foods, not from protein supplements
Slow, steady weight gain is best = one or two pounds per week
Using anabolic steroids or other body building drugs not healthy
Many of these drugs have serious side effects
Use of these drugs is illegal

42. Performance Nutrition
Eating Before Competition
Eat 3 to 4 hours before competition to allow the stomach to empty
Also gives athlete the necessary energy and keeps him or her free from hunger pains while competing
Pre Competition Meal
High in carbohydrates and low in fat and protein, both of which stay in the digestive system longer
Pasta, rice, vegetables, breads, and fruits best
Drink plenty of water before, during, and after

43. Performance Nutrition
Vegetarianism
Vegetarian – person who eats mostly or only plant foods
Religious or cultural reasons
Concern for environment
Concern for how food animals are raised or slaughtered
Health reasons – cutting out saturated fats and cholesterol from animal products may reduce risk of cardiovascular disease and some cancers
Consume more fruits, vegetables, and whole grains

44. Vegetarian Eating Plans
Lacto-ovo Vegetarianism
Dairy (lacto) foods and eggs (ovo) in addition to foods from plant sources
Lacto Vegetarianism
Dairy foods in addition to foods from plant sources
Ovo Vegetarianism
Eggs and foods from plant sources. Fortified soy milk and soy cheese are often substituted for dairy products
Vegan
Foods from plant sources only. Fortified soy milk and soy cheese are often substituted for dairy products

45. Vegetarians Meeting Nutrient Needs
Vegetarians need to eat a variety of incomplete proteins
Must also get enough iron, zinc, and B vitamins, nutrients often found in animal products
Eat adequate amounts of various nutrient-dense foods, including fruits, vegetables, leafy greens, whole grains, nuts, seeds, legumes, dairy foods, or eggs

46. Dietary Supplements Risks of Dietary Supplements
Megadose – a very large amount of a dietary supplement; can be dangerous
Vitamins A, D, E, and K are stored in body fat and may cause toxicity in large amounts
Herbal Supplement – chemical substance from plants that may be sold as a dietary supplement
Often sold as “natural”
However, claims not based on scientific evidence

47. Nutrition During Pregnancy
A developing fetus depends on its mother for all its needs
Pregnant females must eat healthy and avoid harmful substances such as tobacco, alcohol, and other drugs
Pregnant females encouraged to increase intake of certain nutrients
Folate – Getting enough folic acid early in pregnancy can prevent spinal defects in the developing fetus.
Iron – Increased blood volume during pregnancy produces an increased demand for iron.
Calcium – Calcium helps build the bones and teeth of the developing fetus and replaces any calcium taken from the mother’s bones.

48. Nutrition For Infants And Young Children
Breastfeeding is the best way to feed infants. If breastfeeding isn’t possible, fortified formulas provide the nutrients that infants need.
As the baby grows, breast milk or formula is supplemented with a variety of foods, usually starting with cereal grains, then vegetables and fruits, and then meat or poultry.
After a child’s first birthday, many parents substitute whole milk for formula or breast milk. The fats in the whole milk provide essential nutrients for a child’s developing nervous system. By this time, most children are eating a variety of foods.

49. Nutrition And Older Adults
Most older adults can get all the calories and nutrients they need each day by following the recommendations in the Dietary Guidelines.
In certain cases, health care providers might recommend a dietary supplement to help meet their nutrient needs.