2. Chapter 6 Managing Weight and Body Composition Section 1 “Maintaining a Healthy Weight”

3. Body ImageBody Image: The way you see your body. Influences that affect your body image can include media (TV, movies, magazines, internet), family, and friends. Most everyone’s body image is tied to his or her perception of weight. THE WEIGHT-CALORIE CONNECTION (Pages 144-145) To maintain a healthy weight, the calories you consume must equal the calories you burn.

4. CALORIES: THEIR SOURCE (Page 145) The specific # of calories depends on portion size, amount of carbs, proteins, and fats in foods. B/c fat has so many calories per gram; even small amounts of fat greatly increase the amount of calories in food. THE ENERGY EQUATION (Page 145) 1 pound of fat = 3,500 calories Consuming 500 fewer calories/week than normal would cause you to lose 1 lb. of fat/week.

5. DETERMINING YOUR APPROPRIATE WEIGHT RANGE (Page 145) Appropriate weight is influenced by gender, age, height, body frame, growth rate, metabolism & activity level. Teenagers are still growing; therefore they need more calories than adults. Tall & large-framed people need more calories than short and small-framed people do. Active people require more calories than sedentary people.

7. The BMI Formula : (page 146) weight (in pounds) x 703 / height (in inches) 2 Example: Find the BMI of a 14 year old female weighing 123 pounds & standing 5’ 7” tall. 123 x 703 / (67 x 67) 86469 / 4489 BMI = 19.3

8. BODY COMPOSITION (Page 146) The ratio of body fat to lean body tissue. Diet & fitness are 2 factors that influence body composition Example: lifting weights increases muscle, high calorie foods increase fat BODY WEIGHT v. BODY FAT (Page 146) OverweightOverweight: A condition in which a person is heavier than the standard weight range for his or her height.

9. ObesityObesity: Having an excess amount of body fat. A BMI over 30 constitutes obesity. Obesity rates for adult men – 33.3%, adult women – 35.3%. For children (2-19 years old) – 16.3% OVERWEIGHT: A HEALTH RISK (Page 147) Excess body fat strains your muscles & skeletal system, forces your heart & lungs to work harder, and increases your risk of high blood pressure, high cholesterol, type 2 diabetes, asthma, and cancer. Genetics can sometimes lead to being overweight, but usually results from physical inactivity & too many calories.

10. UNDERWEIGHT: A HEALTH RISK (Page 147) UnderweightUnderweight: A condition in which a person is less than the standard weight range for his or her weight. Genetics or a fast metabolism can also sometimes lead to being underweight. However, some people diet or exercise excessively to stay thin. Someone underweight has little stored fat to provide the body with an energy reserve and may not be consuming enough calories or nutrients for health & growth. This may lead to fatigue & a decreased ability to fight disease.

11. HEALTHY WEIGHT-LOSS STRATEGIES 1) Eat only up to 1,800 calories/day. Eat at least the minimum servings from all 5 food groups. 2) Eat your favorite foods in moderation. Eat smaller portions of high-calorie foods and eat them less often. 3) Eat a variety of low-calorie, nutrient-dense foods. Examples can include whole-grain products, vegetables, and fruits. 4) Drink plenty of water. 8 glasses/day instead of excessive sodas.

12. PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT (Page 150) Benefits of physical activity include stress relief, normal appetite, and increased self-esteem. Regular physical activity, combined with healthy eating, is the best way to manage weight & live a healthy life.

13. Chapter 6 Managing Weight and Body Composition Section 2 “Fad Diets and Eating Disorders”

14. FAD DIETS (Page 151) Fad DietsFad Diets: Weight-loss plans that are popular for only a short time. They are usually tough to stick with because they limit your food variety and cost lots of $$$. Most fad diets don’t provide the body with the nutrients it needs. Weight lost on fad diets is usually regained.

15. LIQUID DIETS (Page 152) They replace all food intake with a special liquid formula. Usually are very low-calorie so they don’t meet your body’s energy needs. Don’t provide the body with fiber and needed nutrients. The government requires these diets to carry warning labels because of their danger to the body.

16. FASTING (Page 152) Fasting is to not eat food - without a daily supply of nutrients, your body begins to break down stored proteins in your muscles for energy.  If the person avoids liquids also, dehydration could occur. Extended periods of fasting can lead to serious health problems.

17. DIET PILLS (Page 152) Most diet pills work by suppressing your appetite.  Side effects can include drowsiness, anxiety & increased heart rate. Prolonged use can lead to addiction. Some cause the body to lose more water than normal, leading to dehydration.

18. WEIGHT CYCLING (Page 152) When on diets, the initial weight loss is usually from water, not body fat. Water weight is quickly regained. Weight Cycling Weight Cycling: The repeated pattern of loss & regain of body weight. Weight cycling is common among people who do fad diets. Slow & steady weight loss is the best strategy for long-lasting results.

19. THE RISKS OF EATING DISORDERS (Pages 153-156) Becoming obsessed with being thin can lead to eating disorders. Eating DisorderEating Disorder: An extreme, harmful eating behavior that can cause serious illness or even death. The exact cause of eating disorders is unknown. Mental or emotional factors such as poor body image, social & family pressures, or even genetics can bring them on.

20. Teens with a family history of weight problems, depression, or substance abuse may be more at risk. About 90% of people with eating disorders are female. ANOREXIA NERVOSA (Page 154) Anorexia NervosaAnorexia Nervosa: A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation. The disorder relates to a person’s self-concept & ability to cope with problems.

21. Outside pressures, high expectations, and a need to be accepted are characteristic of anorexia. Genetics, as well as hormones & brain chemicals, have been found to trigger anorexia. Anorexia usually develops in teenage girls & young women.  Symptoms include obsession with exercise, emotional problems, no interest in food, and a distorted body image.

22. HEALTH CONSEQUENCES OF ANOREXIA NERVOSA (Page 154) Physical consequences are related to malnutrition & starvation.  They can include loss of bone density, low body temp, low blood pressure, slowed metabolism, and reduction in organ size. An extreme loss of body fat may cause females to stop menstruating. There is also the possibility of developing an irregular heartbeat.

23. BULIMIA NERVOSA (Pages 154-155) Bulimia NervosaBulimia Nervosa: A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. A bulimic often fasts or follows a strict diet & then quickly consumes large amounts of food. After eating, they may vomit or take laxatives to purge food from the body. The exact cause is unknown, but factors include societal pressures, low self-esteem, and family problems.

24. HEALTH CONSEQUENCES OF BULIMIA Frequent vomiting & diarrhea can lead to dehydration, kidney damage, and irregular heartbeat. Vomiting also destroys tooth enamel, causes tooth decay, and damages the tissues of the stomach, esophagus, and mouth. Overuse of laxatives disrupts digestion & absorption, may cause nutrient deficiencies, and can change composition of your blood.

25. BINGE EATING DISORDER (Page 155) Binge Eating DisorderBinge Eating Disorder: A disorder characterized by compulsive overeating. The person consumes huge amounts of food at one time, but don’t try to purge. Usually a sign that food is being used as a way to cope with strong emotions or depression.

26. HEALTH CONSEQUENCES OF BINGE EATING DISORDER (Page 156) BED results in unhealthy weight gain which can lead to problems like type 2 diabetes, heart disease, stroke, gall bladder problems, hypertension, high cholesterol, and increased risk of cancer. HELP FOR EATING DISORDERS (Page 156) Medical & psychological help is needed. If you think a friend has an eating disorder, go to an adult you trust and discuss the problem!

27. Chapter 6 Managing Weight and Body Composition Section 3 “Nutrition for Individual Needs ”

28. THE TRAINING DIET (Page 156) No single food will help you build muscle or increase speed. Your body’s need for protein, vitamins, and minerals doesn’t change much when training for sports or competition. Because physical activity burns calories, athletes & active people need to consume more calories.

29. HYDRATION (Page 158) Your body naturally loses fluids through sweating, breathing, and waste elimination.  The amount lost increases during physical activity. These fluids must be replaced to avoid dehydration or heat stroke.  Becoming dehydrated can lead to an imbalance of electrolytes. ElectrolytesElectrolytes: Minerals that help maintain the body’s fluid balance. Examples of electrolytes include sodium, chloride, and potassium.

30. Drink 16-24 oz. of fluids before a heavy workout, 6-12 oz. during a heavy workout, and 16 oz. for every pound of body fat lost through sweat after a heavy workout. EATING BEFORE COMPETITION (Page 159) Eating 3-4 hours before competition allows the stomach to empty yet gives you the necessary energy for competition. Before a competition, choose a meal high in carbs and low in fat & proteins, both of which stay in the digestive system longer.

31. VEGETARIANISM (Pages 159-161) VegetarianVegetarian: A person who eats mostly or only plant foods. Reasons people are vegetarians include religious or cultural reasons, concern for how the animals are raised or slaughtered, or for health reasons. Eliminating the saturated fats & cholesterol from animal products can reduce the risk of cardiovascular diseases & some cancers. Adding more fruits, vegetables, and whole grains reduce health problems.

32. MEETING NUTRIENT NEEDS (Pages 160-161) Vegetarians must get enough iron, zinc, and B vitamins as these nutrients are usually found in animal products.  They usually gain these nutrients from foods like fruits, vegetables, leafy greens, whole grains, nuts, dairy foods, and eggs. VeganVegan: A vegetarian who eats only plant foods.  Vegans consume no meat or dairy products so they must get vitamin D, vitamin B12, and calcium from other sources.

33. DIETARY SUPPLEMENTS (Page 161) Dietary SupplementDietary Supplement: A non-food form of one or more nutrients.  They may contain vitamins, minerals, fiber, or protein and be the form of pills, capsules, powder, or liquids.  Multivitamins are an example of dietary supplement. Iron tablets may be recommended for people with anemia. RISKS OF DIETARY SUPPLEMENTS (page 161) > Supplements must be used carefully. Taking a megadose can be dangerous.

34. MegadoseMegadose: A very large amount of a dietary supplement. Herbal Supplement: A chemical substance from plants that may be sold as a dietary supplement.  Herbal supplements are usually sold as “natural” nutrition aids, but many have no scientific evidence to support their claim.  Ephedra is one of the most common because it is advertised as a weight-loss supplement.