1. Module Four – Healthy Life Balance This voice assisted power point is optional

2. Evaluating Body Weight A person’s actual weight is not the only factor to consider Determining if a person’s body weight is healthful should include – Determining the body mass index (BMI) – Measuring body composition – Assessing the pattern of fat distribution

3. Evaluating Body Weight Body mass index – Expresses the ratio of a person’s weight to the square of his or her height – BMI = weight (kg)/height (m) 2 – BMI values below 18.5 or above 30 have increased risks of health problems – BMI results are distorted in people with high muscle mass (athletes and lactating women)

4. Evaluating Body Weight Fat distribution pattern – Measured by waist-to-hip ratio and waist circumference – Apple-shaped fat patterning—upper body Increased risk for chronic diseases (type 2 diabetes, heart disease, hypertension) – Pear-shaped fat patterning—lower body No significant increased risk for chronic diseases

5. Composition of the Diet The thermal effect of the diet can affect energy balance – Dietary fat has minimal thermal effect – It takes more energy to digest, absorb, transport, and metabolize protein and carbohydrates; therefore, they are more energy expensive to process

6. Behavioral Factors Food choices – The composition of a person’s diet should remain balanced Hunger versus appetite – Hunger: physiologic drive or need to eat – Appetite: a psychological desire to eat, often in the absence of hunger

7. Cultural and Economic Factors  Cultural customs  Changes in work and leisure activity levels  Larger body size acceptance/cultural norms  Lack of access to healthcare and health information  Lack of access to affordable, healthful foods  Lack of access to positive role models  Personal safety issues  Transportation issues

8. Achieve and Maintain Healthful Weight Diet plans to avoid – Fad diets—they do not result in long-term healthful weight change – Promoters claim the program is based on some new discovery – Rapid weight loss (>2 lbs/wk) with no exercise – Special foods only available from promoter – Rigid and limited menu – Diets that over- or underemphasize specific, narrowly defined nutrients as the key to weight loss

9. Weight-Loss Strategies Guidelines for successful weight loss 1. Set realistic goals – Specific – Reasonable – Measurable Monitor progress regularly

10. Weight-Loss Strategies 2. Eat smaller portions of lower-fat foods – Follow serving sizes in MyPyramid – Reduce consumption of high-fat and high-energy foods – Consume foods low in energy density 3. Participate in regular physical activity – Critical for long-term maintenance of weight loss

11. Behavior Modification Successful weight loss requires behavior modification – Eat only at set times in one location – Keep a log of food consumed – Avoid buying problem foods – Serve food on smaller dishes – Eat small, regular meals throughout the day – Chew slowly and stop eating when you feel full – Share food with others – Do not purchase foods from vending machines

12. Underweight – BMI below 18.5 kg/m 2 – Increases the risk of infections and illness and can even be fatal – Can be just as unhealthy as overweight

13. Achieve and Maintain Healthful Weight Effective weight gain should include – Eating 500 to 1,000 extra kcal/day – Eating frequently throughout the day – Maintaining a balanced diet, limiting fat intake to 15–30% of total energy intake – Avoiding tobacco products, which depress appetite and increase BMR – Regular exercise with resistance training

14. Physical Activity Versus Fitness Physical activity: any muscle movement that increases energy expenditure Leisure-time physical activity: any activity unrelated to a person’s occupation – For example, hiking, walking, biking – Includes exercise—purposeful, planned physical activity

15. Physical Activity Versus Fitness

16. Benefits of Physical Activity Despite the clear benefits of regular physical activity, – more than half of all U.S. adults do not perform sufficient physical activity – 16% of U.S. adults admit to doing no leisure-time physical activity at all – less than 30% of high school students participate in daily physical education

17. Physical Activity Pyramid

18. Sound Fitness Program The FIT principle – Frequency—the frequency of physical activity varies with fitness goals – Intensity—determining proper intensity may be based on maximal heart rate – Time of activity—whether the total activity time is an accumulation of activities or completed all at once

19. Nutrition for Physical Activity Maintaining water balance is critical for physically active people – Drink fluids before, during, and after exercise – Consume enough water to maintain body weight – Training in hot environments requires careful attention to water intake

20. In Depth: Disordered Eating Eating disorders are not the same as disordered eating – Eating disorder: psychiatric condition involving extreme body dissatisfaction and long-term eating patterns harming the body Condition is diagnosed by a physician Must meet specific diagnostic criteria Typically includes severe food restriction, obsessive exercising, self-induced vomiting, and/or laxative abuse

21. Anorexia Nervosa Anorexia nervosa: a serious, potentially deadly medical disorder characterized by self- starvation, eventually leading to significant energy and nutrient deficiencies – 90–95% of cases are young girls and women – 0.5–1% of U.S. females will develop anorexia – 5–20% of females with anorexia will die from complications

22. Bulimia Nervosa – Bulimia nervosa: an eating disorder characterized by repeated episodes of binge eating followed by purging Feeling of loss of self-control while binge eating – Binge eating: eating a large amount of food in a short period of time – Purging: an attempt to rid the body of unwanted food by vomiting, laxatives, fasting, excessive exercise, or other means

23. Treatment for Eating Disorders Successful treatment usually involves a multidisciplinary approach, including – Patient – Physician – Psychologist – Nutritionist – Family members