MAINTAINING A HEALTHY WEIGHT

Calories and Metabolism Calorie: a measure of energy 1 Calorie= 1000 calories 1 calorie= the energy needed to increase the temperature of 1 gram of water by 1degree C Food= Calories in; Activity=Calories burned About 3500 Calories equal one pound of body fat Metabolism General term for the body breaking down and using energy

Factors Affecting Body Weight Behavior: Diet Exercise Body Composition Genetics: Body frame, body composition Gender Age/Stage of life Especially during adolescence!

Body Mass Index (BMI)- adults -comparison of weight with height

BMI-teens

Body Composition Test More useful than BMI Shows ratio of fat to muscle Women healthy range: 12-20% Men healthy range: 9-19% To compute, undergo a “Bioelectrical Impedance Analysis” (BIA) Electrical current sent throughout body, can tell how quickly the current moves Current moves slower through fat, faster through muscle and other tissue and organs

Effects of Extreme Body Weight Overweight Heart Problems Type II Diabetes Strain on muscle and joints Fatigue Underweight Loss of essential proteins Hair Teeth Muscle Fatigue

Overweight/Obesity Link between calories and body weight Not as simple as calories in vs. calories burned Scientists are finding that body weight is more affected by what types of food you eat, not simply calories Sugars and starches can cause hormonal shifts that cause body to store fat Eating fat itself has been demonized by flawed studies Often, people who are obese will eat fewer calories than people with healthy weight and still gain weight due to shift in hormones

Underweight Anorexia Nervosa: Bulimia Nervosa: Mental disorder in which the person has a distorted body image and an irrational fear of gaining weight May starve themselves, exercise too much Linked to obsessive compulsive disorder and depression Organs start to shut down when the body doesn’t have enough food! Bulimia Nervosa: Similar to anorexia, but the person binge eats and then “purges”- vomits Stomach acid can cause sores in mouth, erode teeth

Talking about Weight Issues Please Reserve Judgment! May be caused by hormonal problems or mental illness Often people will “emotionally eat” to provide comfort- may be something bad going on in their lives Once you gain the weight, harder to lose it- have to eat fewer calories than a regular weight person Person probably knows they are struggling, just need support How can you support a friend or family member who is struggling with a weight problem?

Healthy Ways to Gain or Lose Weight Eat more, but still eat healthfully Foods with lots of unsaturated fats have more calories per gram, but are still good for you Avocadoes, nuts, stuff with olive oil Exercise to build muscle mass Eat enough protein Everything in moderation! Lose Eat a full meal, but more protein, fruits and veggies at the beginning of the meal Makes you feel full on low calorie food first Eat less of the sugary/starchy foods you love, but don’t deny them completely Exercise to lose fat- cardio! Everything in moderation!

What to eat in General? LOTS of Nutrient-Rich foods High fiber, High vitamins and minerals, Good sources of protein and fat Examples: NOT nutrient-poor foods High Sugar, High Starch, High Sodium, lacking the nutrients above

Habits for a Healthy Weight Snacking Good to not be starving between meals, just make it a nutrient-rich snack Fast food, processed food at the grocery store Tend to be very nutrient-poor, often make you crave more In general, fresh, whole foods are best! Eat until you feel pleasantly full- no need to clear your plate! Exercise: Important no matter your weight Cardio and Weight-bearing exercise important

MY Strategies for Healthy Eating 2 goals I have: 1. 2. Strategies to Achieve those goals: