Maintaining a Healthy Weight Coach Ecudero

Body Mass Index a ratio that allows you to assess your body size in relation to your height and weight

BMI Formula BMI = Weight (in pounds) X 703 divided by height (in inches) squared Here’s how to find the BMI for a male who weighs 145 and is 65 inches tall. BMI = (145 x 705) / (65)² BMI = 102,225 / 4,225 BMI = 24.19 or 24

Body Composition The ratio of body fat to lean body tissue. Obesity - having an excess amount of body weight. (BMI = 30 or Above) Overweight - a condition in which a person is heavier than the standard weight range. (BMI = 25 – 29.9) Average – having a normal body weight (BMI = 18.5 – 24.9) Underweight - a condition in which a person is less than the standard weight range. (BMI = Below 18.5)

BMI continued What does BMI NOT take into consideration???? Muscle Mass Why is this important???

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

Healthy weight-loss strategies Eat 1,700 to 1,800 calories daily to meet your body’s energy needs. Include your favorites in moderation. Eat a variety of low-calorie, nutrient-dense foods. Drink plenty of water

Amount of Calories Needed A Day Sedentary Male 2000-2500 Sedentary Female 1500-2000

Healthy weight-gain strategies Increase your calorie intake Eat often and take second helpings Eat nutritious snacks Build muscle Always consult your doctor before trying weight loss or gain strategies

Risky weight-loss Strategies Fad diets Weight-loss plans that are popular for only a short time. South beach Adkins Grape fruit diet

Risky weight-loss Strategies cont. Liquid diets – a person replaces all his or her food intake with a special liquid formula. Fasting- to abstain from eating Diet pills – many work by suppressing appetite.

Eating Disorders An extreme harmful eating behavior that can cause serious illness or even death. About 90% of those with eating disorders are female and between the ages of 16 to 18

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

Anorexia Nervosa Risks related to disorder Malnutrition Starvation Loss of bone density Slowed metabolism Reduction of organ size

Anorexia Nervosa Treatment May include a stay at a clinic or hospital where the person can receive nutrients to regain weight and strength. Also requires psychological treatment to address the problem that lead to the disorder.

Bulimia Nervosa A disorder in which some form of purging or clearing of the digestive tract follows cycle of overeating.

Bulimia Nervosa Risks Repeated binging, purging and fasting can cause serious health problems or even death Dehydration Kidney damage Irregular heartbeat Tooth decay Damage of the stomach, esophagus, and mouth

Bulimia Nervosa Treatment Includes both medical and psychological counseling.

Binge Eating A disorder characterized by compulsive overeating. Person doesn’t purge Food used as coping mechanism (strong emotions or depression) Treatment- psychological counseling and sometimes medication