Weight Management

Food for Thought… What are your favorite foods? What makes those foods your favorite?

Why do you eat? 1.Hunger – the body’s physical response to food 2.Appetite – a desire to eat 1. Sight or smell of food 2. Time of day 3. Your mood 3.Satiety – the full feeling

Breakfast is important! When you wake up in the morning, you haven’t eaten for 10 to 12 hours! You need glucose (energy) for your brain to function!

Food provides energy Calorie = measure of energy How excess food energy is stored CarbsFatProtein GlycogenBody Fat

How much energy do you need? How much energy you need depends on how much energy your body is using.

Basal Metabolic Rate (BMR) Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning.

Calculate your BMR An easy way to find out your approximate BMR is to add a 0 to your body weight. EX) If you weigh 135 pounds…your BMR would be 1,350.

How many calories do you need? BMR + how active you are The more active you are, the more energy your body uses. The amount of energy needed for an activity also increases as body weight increases.

Energy Balance When the amount of food energy you take in (eat) is equal to the amount of energy you use (activity) you are in balance Energy InEnergy Out

Gaining Weight Eating more calories than you burn will cause you to gain weight Energy Out Energy In

Losing Weight If you eat fewer calories than you burn, you will lose weight. Energy In Energy Out

Health Problems from being overweight Heart disease and high blood pressure Certain forms of cancer: prostate, colon, and breast Type 2 diabetes Sleeping problems

A growing problem Overweight – heavy for his/her size (10% over highest recommended weight) Obesity - a condition in which there is an excess of body fat for one’s weight (20% above recommended weight range)

Weight trends in the US With more and more fast food restaurants and kids being less active due to computers and television, the obesity rate is growing throughout the United States. In the following video watch the growing trend from

Maintaining a Healthy Weight

What determines your weight? Heredity Lifestyle Certain conditions that have been passed down from your parents. Habits and behaviors that you choose that could influence your health.

Body Composition Definition – the ratio of lean body tissue (muscle to bone) to body-fat tissue Ways to measure body composition BMI Skinfold Test Hydrostatic weighing Electromagnetic

Body Mass Index Index of weight in relation to height

Lose Fat…Not Muscle! Faster weight loss usually means loss of water and muscle ½ pound – 1 lb per week is recommended 1 lb/week = 500 calories/day (eat less or exercise more)

Going ON a diet suggests that you will go OFF… Diets are usually Temporary. Instead you should aim for lifestyle changes!

If you are underweight… Gradually increase your food intake Snacking – eating more frequently Choose nutritious foods high in calories Exercise Strength training

Fad Diets A diet that requires major changes in your eating habits and promises quick results

Low carb diets Ex) Atkins Idea is that if you restrict carbs…your body will burn fat Problem – your body needs carbs to burn fat Not healthy in the long-term because they are low in grains, fruits, and veggies

Liquid formulas Ex) Slimfast Lowers the number of calories per day by replacing meals with liquid This can be dangerous – most likely not getting all of the nutrients your body needs!

Stimulants Ex) Ephedra, Caffeine Reduce appetite and give a feeling of energy Bad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures

Fasting Ex: Not Eating Weight loss is initially rapid as the body uses fat stores for energy Body proteins are broken down to provide the missing energy = loss of muscle mass

Diet Pills A pill that causes you to lose weight without the need for low calorie diets and exercise No SAFE pill exists!

Surgery Gastric bypass – changes the structure of the digestive tract by bypassing part of the stomach Lap Band – an adjustable band that makes the opening of the stomach smaller Reduces the amount of food you can eat

Weight loss- the safe way Lifestyle change Balance your calorie intake with your exercise Change the habits that lead to weight gain

Eating Disorders

Eating disorders Conditions that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts to control weight by unhealthy means May include Never eating enough Dieting excessively Eating only certain types of foods Eating too much Not responding to natural feelings of fullness or hunger

Body image How you see and feel about your appearance and how comfortable you are with your body Having a healthy body image means you accept your body’s appearance and abilities

Common eating disorders Anorexia Bulimia Bingeing or binge eating

Anorexia Involves self-starvation, a distorted body image, and low body weight Signs/symptoms Intense fear of weight gain Overexercising Preferring to eat alone Preoccupation with calories Extreme weight loss Loss of menstrual periods Hair loss on head Depression and anxiety Weakness and exhaustion

Bulimia An individual repeatedly eats large amounts of food and then uses behaviors such as vomiting or using laxatives to rid the body of the food Signs/symptoms Preoccupation with body weight Bingeing with or without purging Bloodshot eyes and sore throat Dental problems Irregular menstrual periods Depression and mood swings Feeling out of control

Binge eating Eating large amounts of food in one sitting Above-normal body weight Bingeing episodes accompanied by feelings of guilt, shame, and loss of control

Some examples are… Bingeing every once in a while, not regularly Purging after eating small amounts of food Deliberate dehydration for weight loss Hiding food Eating behaviors that are not severe enough to be classified as a specific eating disorder are considered DISORDERED EATING PATTERNS

Could you be at risk of having an eating disorder? Warning signs Preferring to eat alone Being overly critical about body size and shape Thinking about food often Weighing everyday Eating a lot of “diet” foods

Getting help Professional help from physicians, psychologists, and nutritionists is essential to manage and recover from an eating disorder

Who has the ultimate control over your body?