1. Chapter 6 Warm Up Write 5 examples of weight loss methods. Then write your opinion of those methods and its success rate.

2. Chapter 6 Lesson 1 – Maintaining a Healthy Weight  Calories are units used to measure energy – both the energy in food and the energy your body uses for life processes and physical activities.  Maintaining a healthy weight is a matter of energy balance: the calories you consume must equal the calories your body burns.

3. continued  The specific number of calories in a food depends on portion size and on the amounts of carbohydrates, proteins, and fats in the food.  If you take in fewer calories than you burn, you will lose weight. If you take in more calories than you burn, you will gain weight.

4. Determining Your Appropriate Weight Range  Your appropriate Body weight is influenced by several factors:  Gender  Age  Height  Body Frame  Growth Rate  Metabolic Rate  Activity Level

5. continued  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.  Always remember Muscle mass weighs more than fat…it is also more compact!

6. Body Composition  Body composition is the ratio of body fat to lean body tissue. Body composition is affected by both diet and fitness.  Overweight is a condition in which a person is heavier than the standard weight range for his or her height.  Obesity refers specifically to having excess amount of body fat.

7. Healthy Weight and Health Promotion  Maintaining a healthy weight is an important part of being in good health.  Being overweight increases your risk of high blood pressure, Type 2 Diabetes, Asthma, and some Cancers.

8. continued  Genetics may play a role, but being overweight or obese usually results from consuming excess calories and from physical inactivity.  Being underweight may lead to fatigue and a decreased ability to fight illnesses.  A health care professional can help you determine whether you are underweight or not.

9. Healthful Ways to Manage Weight  These strategies can help you begin a formal weight-management plan:  Target your appropriate weight.  Set realistic goals.  Personalize your plan.  Put your goal and plan in writing.  Evaluate your progress.

10. continued  If your health-care provider recommends that you lose weight, use these strategies:  Eat fewer calories.  Burn more calories through physical activity.  Use these strategies to gain weight:  Increase your caloric intake.  Eat nutritious snacks.  Build muscle with a supervised resistance-training program.

11. Chapter 6 Warm-Up Make a list of weight loss strategies that are considered risky.

12. Risky Weight-loss Strategies  Fad diets are weight-loss plans that are popular for only a short-time.  Fad diets limit food variety.  Any weight lost on a fad diet is usually regained (and then some typically).  Liquid diets require replacing some or all of your food intake with a special liquid formula.  Liquid diets involve potential dangers.  The FDA requires that liquid diet products carry warning labels.

13. continued  Fasting involves abstaining from eating.  Fasting deprives your body of needed nutrients and energy.  If you avoid liquids while fasting, you may become dehydrated.  Diet pills work by suppressing the appetite.  Diet pills may cause drowsiness, anxiety, a racing heart, and other serious side effects.  Some diet pills can also cause dehydration.

14. Weight Cycling  The repeated loss and regain of body weight.  Most common in people who follow fad diets.  Slow and steady weight loss is the best strategy for long-lasting results.

15. The Risks of Eating Disorders  An eating disorder is an extreme, harmful eating behavior that can cause serious illness or even death.  Eating disorders are a serious health problem; people who suffer from them need professional help.  Can occur in men & boys…not just girls!

16. Anorexia Nervosa  Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation.  May cause cessation of menstruation, loss of bone density, and reduction in organ size.  May cause serious heart problems and even sudden death.

17. Bulimia Nervosa  Disorder in which some form of purging or clearing the digestive tract follows cycles of overeating.  Can result in dehydration, kidney damage, irregular heartbeat, and nutrient deficiencies.  Repeated binging, purging, and fasting associated with bulimia can cause death!

18. Binge Eating  Disorder characterized by compulsive overeating.  Results in unhealthful weight gain  Contributes to health problems such as type 2 diabetes, heart disease and stroke.  People with eating disorders need professional medical and psychological help. Don’t sit by and watch your friend possibly kill themselves!

19. Chapter 6 Warm-Up #3 Why is a proper balanced diet so important for a teenager? Why is it important for an adult? These answers should not be the same; similar, but not identical!

20. Ch.6 Lesson 3 – Performance Nutrition  Good nutrition can help you perform your best in any physical activity.  The best eating plan for an athlete is one that is balanced, moderate, and varied.  If you are physically active, you need to eat more calories from nutrient-dense foods to maintain your weight and energy levels when training.

21. continued  It is important to replace fluids lost during physical activity, especially in hot weather.  Fluids must be replaced to avoid dehydration and heatstroke.  Electrolytes are minerals that help maintain the body’s fluid balance.  Rehydration, or restoring lost body fluids, is important after physical activity and competition.

22. continued  If you participate in a sport with specific weight classes, always compete at a weight that is right for you.  It’s best to eat three to four hours before competition. Choose a meal that’s high in CARBOHYDRATES (not sugar) and low in fat and protein.  Subway Sandwich  Spaghetti  NOT SMOOTHIE KING!

23. Vegetarianism  Vegetarians are people who eat mostly or only plant foods.  There are several vegetarian eating styles. Some include dairy foods and/or eggs; others do not.  Vegan is a vegetarian who eats only plant foods.  Vegetarians need to eat a variety of incomplete proteins in ways that will yield complete proteins over the course of a day.

24. Dietary Supplements  A nonfood form of one or more nutrients.  May contain vitamins, minerals, fiber, protein, or herbs.  Can be in pill, capsule, powder, or liquid form.  A megadose is a very large amount of a dietary supplement. Taking a megadose can be dangerous.  An herbal supplement is a chemical substance from plants that may be sold as a dietary supplement. Some are known to have dangerous side effects.

25. Nutrition Through the Lifespan  Pregnant females should have a healthful diet.  They should avoid harmful substances such as tobacco, alcohol, other drugs, and caffeine.  They should increase their intake of foods rich in folate, iron, and calcium.

26. continued  Infants should be breastfed if possible; otherwise, they should have fortified formula.  Young children should eat a variety of foods.  After the first birthday, a child may begin drinking whole milk.  Between the second and fifth birthday, a child should gradually switch from whole milk to low- nonfat milk.  Most older adults can get all the calories and nutrients they need by following the Dietary Guidelines.

27. Get out a sheet of paper.  Answer Questions #1-5  Page 150  Page 163  Answer in Complete Sentences  Turn it in when finished, it is homework if you do not finish today.