CHAPTER 6: Managing Weight & Body Composition

THE WEIGHT-CALORIE CONNECTION MAINTAIN WEIGHT CALORIES YOU EAT CALORIES YOU BURN

THE WEIGHT-CALORIE CONNECTION WEIGHT LOSS CALORIES YOU EAT CALORIES YOU BURN

THE WEIGHT-CALORIE CONNECTION WEIGHT GAIN CALORIES YOU EAT CALORIES YOU BURN

BMI BMI = weight (in pounds) x 703/[height(in inches)] 2

BODY WEIGHT vs BODY FAT OBESITY = having an excess amount of body fat. OVERWEIGHT = heavier than the standard weight range for his or her height.

WEIGHT-RELATED HEALTH RISKS Health Risks 14% of teens Excess body fat strains muscles and the skeletal system Heart & lungs work harder Increases the risk of high blood pressure Increases the risk of high cholesterol Increases the risk of Type 2 diabetes, asthma, and some cancers OVERWEIGHT Causes Genetics Eating too many calories Physical Inactivity

WEIGHT-RELATED HEALTH RISKS Health Risks Little stored fat to provide the body with an energy reserve Not eating enough calories or nutrients for health and growth Leads to fatigue (being tired) Decreased ability to fight illness UNDERWEIGHT Causes Genetics Fast Metabolism Diet or Exercise to stay thin

HEALTHFUL WAYS TO MANAGE WEIGHT Target your appropriate weight Speak with a health care professional Set realistic goals Gaining or Losing ½ pound to 1 pound a week is safe Personalize your plan Food preferences & lifestyle Put your goal and plan in writing Food Log Evaluate your progress Weigh yourself weekly at the same time of day

HEALTHFUL WEIGHT-LOSS STRATEGIES Eat 1,700 – 1,800 calories daily to meet your body’s energy needs Eat at least the minimum number of servings for each of the 5 food groups Include your favorites in moderation Smaller portions Less frequent Eat a variety of low-calorie, nutrient-dense foods. Whole-grain products Vegetables Fruits Drink plenty of water 8 glasses a day

HEALTHFUL WEIGHT-GAIN STRATEGIES Increase your calorie intake Choose foods high in complex carbohydrates Breads, pasta & potatoes Limit foods high in fat & sugar Eat often and take second helpings Choose more than the minimum number of servings from each food group Eat nutritious snacks Snack 2-3 hours before meals Build muscle Resistance training program to help gain weight by gaining muscle mass.

RISKY WEIGHT-LOSS STRATEGIES Fad Diets Limit food variety Costly – required dieters to buy certain products Fail to provide the body with the nutrients it needs for health and growth. Liquid Diets Do not meet body’s energy needs Dieter feels fatigued (tired) Do not provide dieter with fiber and other needed nutrients Can cause serious health problems & death

RISKY WEIGHT-LOSS STRATEGIES Fasting Deprives your body of needed nutrients and energy Body begins breaking down protein stored in muscle tissue for energy Dehydration Short periods of time (religious purposes) will not be dangerous Diet Pills Suppressing appetite Cause drowsiness, anxiety, a racing heart, or other serious side effects. Addictive Dehydration

RISKS OF EATING DISORDERS Becoming obsessed with thinness can lead to eating disorders Exact cause of eating disorders is unknown May be mental/emotional factors Body image Social and family pressures Perfectionism Genetic Teens are at a higher risk if: Family history of weight problems Depression Substance abuse 90% of eating disorders are in females 1% of females between ages have illness

ANOREXIA NERVOSA Self-imposed starvation Psychological disorder with emotional and physical consequences Individual’s self-concept and coping abilities Characteristics: outside pressures, high expectations, a need to be accepted, a need to achieve Genetics & other biological factors Hormones and certain brain chemicals have been shown to trigger the illness Symptoms: extremely low caloric intake, an obsession with exercising, emotional problems, an unnatural interest in food, a distorted body image, and denial of an eating problem.

ANOREXIA NERVOSA Health Consequences Physical Consequences Malnutrition Starvation Females stop menstruating Loss of bone density Low body temperature Low blood pressure Slowed metabolism Reduction in organ size Serious heart problems Irregular heartbeat Cardiac arrest & Sudden Death

ANOREXIA NERVOSA Treatment Stay at a clinic or hospital Receive nutrients to regain weight and strength Psychological treatment

BULIMIA NERVOSA Purging or clearing of the digestive tract followed by cycles of overeating Fasts, diets, then binges Vomits or uses laxatives Exact cause of illness is unknown. Societal pressures Self-esteem Family problems. Symptoms: distorted body image, an unnatural interest in food.

BULIMIA NERVOSA Health Consequences Dehydration Kidney damage Irregular heartbeat Destroys tooth enamel Tooth decay Damages tissue of the stomach, esophagus and mouth Laxatives disrupts digestion and absorption and may cause nutrient deficiencies

BULIMIA NERVOSA Treatment Medication Psychological counseling