Healthy Ways to Manage Weight Target your appropriate weight Set realistic goals Not healthy to lose more than 2 pounds a week Personalize your plan Include nutrition and physical activity Put your goal and plan in writing Evaluate your progress

Lose Fat…Not Muscle! 1-2 pounds per week is recommended Faster weight loss usually mans loss of water and muscle 1lb/week = 500 calories/day (eat less or exercise more) Remember 1 lb = 3500 kcal

Energy Balance is Easy! 40% of adults are trying to lose weight on any given day.

3 options for weight loss Diet only Reduce calories coming in Exercise only Increase calories going out Combine Diet and Exercise Best option! Reduce calories coming in and increase calories going out.

Diet only Reduction in metabolism Loss of water Loss of fat free mass Loss of fat mass

Exercise only Slow and gradual Most people want a “quick fix”

Diet AND Exercise Reduce calories coming in (300-500 kcal) Increase calories burned (300-500) Offset decrease in metabolism Keep most of your muscle ACSM recommended weight loss in 1 week = 2 lbs or less

Healthy Weight-Loss Strategies Eat 1,700 to 1,800 calories to meet your body’s energy needs Remember your BMR Include your favorites in moderation 80/20 rule Eat a variety of low-calorie, nutrient dense foods Drink plenty of water

Being Underweight Can Also Be Risky Underweight – a condition in which a person is less than the standard weight range for his or her height May be normal Genetics Fast metabolism Some diet to stay extremely thin Little stored fat (energy reserve) May not get enough calories and nutrients for healthy growth Can lead to fatigue and decreased ability to fight disease

Healthy Weight-Gain Strategies Increase your calorie intake Eat often and take second helpings Eat nutritious snacks Build muscle Resistance training

Going ON a diet suggests that you will go OFF… Aim for LIFESTYLE CHANGES!!!

The diet industry The dieting industry is a $40 billion industry Americans spend yearly… $2.4 billion on pre-packaged weight loss meals $1.7 billion on weight loss shakes $15 billion on diet soda

Dieting today Today 70% of high school girls have tried to diet at least once 1964 Only 15% of American adults were dieting

Fad Diets Weight-loss plans that are popular for only a short time May promise quick and easy weight loss Most very low calorie Weight loss is not permanent Associated with medical problems Impaired glucose tolerance, liver and G-I abnormalities, sudden death

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 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! Only 1 diet pill is approved by the FDA Diet pills can claim whatever they want – don’t have to have scientific proof

Surgery Gastric bypass – changes the structure of the digestive tract by bypassing part of the stomach Reduces the amount of food you can eat

Weight Cycling The repeated pattern of loss and regain of body weight People on diets gain more weight than non-dieters Dieters lost 1 billion lbs/year and GAINED 1.2 billion pounds Within 5 years 95% of dieters will regain all the weight they lost

Weight loss – the safe way Lifestyle change!!! Balance your food intake with your exercise Tip the energy balance Change the habits that lead to weight gain

Eating Disorders An extreme, harmful eating behavior that can cause serious illness or even death

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

Anorexia Nervosa A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation Signs/symptoms Extremely low caloric intake Obsession with exercising Emotional problems Unnatural interest in food Distorted body image Denial of eating problem

Health Consequences of Anorexia Related to malnutrition and starvation Stop menstruating Loss of bone density Low body temperature Low blood pressure Slowed metabolism Reduction in organ size May develop serious heart problems Irregular heartbeat Can lead to cardiac arrest and sudden death

Bulimia Nervosa A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating Cycles of binging and purging Often fasts of follows a strict diet and then binges (eats large amounts of food) Signs/symptoms Preoccupation with body weight Binging with or without purging Bloodshot eyes and sore throat Dental problems Irregular menstrual periods Depression and mood swings Feeling out of control

Health Consequences of Bulimia Dehydration Kidney damage Irregular heartbeat Destroys tooth enamel Tooth decay Damages tissues of the stomach, esophagus, and mouth Disrupts digestion and absorption…can lead to nutrient deficiencies

Binge Eating Disorder A disorder characterized by compulsive overeating Consume huge amounts of food at one time but do not try to purge Signal the use of food for a coping mechanism Binging episodes accompanied by feelings of guilt, shame, and loss of control Results in unhealthful weight gain Type 2 diabetes, heart disease, and stroke Gallbladder problems, high blood pressure, high cholesterol, increased risk of certain cancers

Disordered eating patterns Eating behaviors that are not severe enough to be classified as a specific eating disorder Signs/symptoms Weight loss (less than anorexia) Binging and purging less frequently than in Bulimia Purging after eating small amount of food Deliberate dehydration for weight loss Hiding food Over-exercising Constant dissatisfaction with physical appearance

Could you be at risk? 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 Support groups and clinics Physicians Psychologists Nutritionists Support groups and clinics

Nutrition for Individual Needs

Performance Nutrition The training diet Best eating plan for athletes is balanced, moderate, and varied Because you burn more calories (activity), you need to consume more calories Eat nutrient dense foods Hydration Amount of fluids lost increases during physical activity Dehydration – can lead to an imbalance of electrolytes (minerals tat maintain the body’s fluid balance) Make sure you take in as much water as you lose Rehydration – restoring lost body fluids

Vegetarianism Vegetarian – a person who eats mostly or only plant foods Lacto-ovo vegetarian Eats dairy (lacto) and eggs (ovo) and foods from plants Lacto vegetarian Dairy foods and foods from plants Ovo vegetarian Eggs and foods from plants Vegan Plant foods only! Fortified soy products are usually used to replace dairy Must eat a variety of incomplete proteins to get ALL 20 amino acids – to make complete proteins

Dietary Supplements A non-food form of one or more nutrients Eating a balanced diet can provide all the nutrients your body needs Taking a multivitamin and mineral supplement may be recommended

Risks of Dietary Supplements Megadose – a very large amount of a dietary supplement Fat-soluble vitamins stay in your body a long time and may cause toxicity if taken in large amounts Herbal supplement – a chemical substance from plants that may be sold as a dietary supplement Not regulated by the FDA

Nutrition Throughout Life People have different dietary needs at different stages of life

Nutrition During Pregnancy Pregnant women only need 450 extra calories per day Multivitamin and mineral supplements Folate (folic acid) Can prevent spinal defects in the developing fetus Iron Increased blood volume = more iron needed Calcium Helps build bones and teeth of developing fetus and replaces any calcium taken from the mother’s bones

Nutrition Throughout Life Infants Breastfeeding is the best way (contains all nutrients) Fortified formulas After 4-6 months begin to include soft foods such as cereals and pureed fruits and vegetables Childhood Follow food guide pyramid, but smaller portions Teens (growing) Need extra calories Adults (aren’t growing) Lower calorie requirement – must carefully plan their diet to include nutrient dense foods that provide for nutrient needs without exceeding calorie needs Older Adults May be advised to follow a special diet if they have a specific health problem May need a dietary supplement