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

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

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)

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

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

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

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

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

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

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

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

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

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

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

Physical Activity Versus Fitness

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

Physical Activity Pyramid

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

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

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

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

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

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