1. Weight Management

2. Overweight and Youth # of overweight teens in the US has tripled
Overweight – a person is heavier than the standard weight for their height
BMI above the 95th percentile = overweight
Causes for being overweight:
Eating too much
Eating the wrong kinds of foods (high in sugar and fat)
Exercising to little

3. Weight categories
Overweight – weighing more than most people your age, sex, and height (determined by BMI)
Overfat – having more fat than you should as determined by skinfold measurements
Females = 25-30% body fat
Males = 20-25% body fat
Obese – excessively overfat
Females – greater than 30% body fat
Males – greater than 25% body fat
Ideal Body weight – best weight for a person with body fat% within an acceptable range

4. Effects of overweight on health
Can effect self-esteem and quality of life
Interferes with natural and necessary growth processes of a teen
Prevents teens from participating in physical games and activities, isolating them from peers
Simple daily tasks can become a challenge
Prevents teen from developing positive eating and physical activity patterns

5. Physical health risks
Being overweight is linked to many chronic diseases and conditions
High blood pressure
High cholesterol
Heart disease
cancer
Excessive weight disabilities – health problems or diseases resulting from long-term overweight or obesity
Breathing difficulties – fat presses against diaphram (muscle used for breathing), sleep apnea
Bone and joint problems – from the stress of extra weight on joints, decreases range of motion

6. Physical health risks
Impaired Glucose Tolerance (IGT) – blood glucose levels are elevated
Pancreas produces very little insulin (Hormone that converts glucose into energy)
Can lead to Type 2 Diabetes
Used to be an adult illness
Now some children and teens are being diagnosed

7. Being Underweight Underweight – being excessively lean
BMI is below the 5th percentile for one’s age
Insufficient fat reserves
Greater risks for infections from cold viruses etc.
Sometimes teens are undernourished impairing normal growth and body function
Greater risk for anemia (lack of iron) and osteoporosis later in life
Should eat 3-4 meals per day of nutrient dense, high calorie food
Begin resistance training to build lean muscle

8. Body Image and Weight Control
Body image – the way you see your body
Some people have distorted body images
Eating disorders – psychological illnesses that cause people to undereat, overeat, or practice other dangerous nutrition-related behaviors
Causes unknown but may be linked to mental or emotional factors and perfectionism
Treated with professional help

9. Anorexia Nervosa
Eating disorder in which a person abnormally restricts his or her caloric intake
Effects more females than males
Fear of being fat or gaining weight
Causes malnutrition, reduced bone density, low temp, low blood pressure, slowed metabolism, small organ size, heart problems
Signs or indicators:
Sudden weight loss
Lying about eating
Consuming minimal amounts of food in front of others
Preoccupation with food, calories and weight
Exercise addiction

10. Bulimia Nervosa
Eating disorder in which people overeat and then force themselves to purge the food afterward – “binge and purge”
purge methods
Self-induced vomitting
Laxatives
Excessive exercise
Caused by emotional problems
Often have normal body composition which makes the person hard to identify
Can cause: dehydration, osteoporosis, kidney damage, irregular heartbeat, damges tissues of stomach, esophagus and mouth
Signs:
Malnutrition
Excessive concerns about weight
Eating large amounts of food without weight gain
Visit bathroom immediately after eating
Use of laxatives or diuretics

11. Nutrition Myths Myth: It is best to eat only 1 or 2 meals a day
Fact: 3 – 5 smaller meals and snacks is best
Helps to maintain a higher Resting Metabolic Rate making you burn more calories
Curbs hunger and prevents overeating

12. Myth: It reasonable to lose 10-20lbs per week
Fact: no, weight is mostly water weight,
can lead to dehydration and other health problems
Myth: consuming a lot of protein and lifting weights is the best way to increase muscle size and strength
Fact: lifting weights is a good way to increase muscle size and strength but extra protein supplements are not needed

13. Physical Activity and Nutrition
Myth: the best way to control your weight and body composition is by adjusting your exercise levels
Fact: best to combine healthful eating and exercise
Myth: It is easy to lose 1 pound of fat by burning 3,500 calories through exercise
Fact: not that easy, the exercise has to be at super high intensities to burn that many calories
Aim for burning calories an hour

14. Myth: Spot reducing – an attempt to lose fat in a particular area of the body by exercising the muscles in that area
Fact: Can’t be done, the body calls upon stored fat from all over the body for energy
Myth: Cellulite – lumps or ripples of fat deposits that are trapped between connective tissue of skin and muscle. Cannot be lost with special cures.
Fact: no, cellulite is just fat and must be lost like all other fat

15. Myth: Fasting or self-starvation is a good method for quick weight loss.
Fact: Body decreases the rate at which calories are burned and actually stores more fat; no evidence that fasting cleanses your body of toxins

16. Fad Diets Weight loss plans that are popular for a short time
Most based on faulty science
Most focus on one nutrient ignoring all the others
Some focus on “fat-burning” power of one food
Be leery of plans that:
Center on eating one food
Claim that you can eat whatever you want
Require purchase of supplement
Does not require changes to behavior or habits
In the long term these diets fail because they don’t change your eating habits as a whole
They put you at risk for malnutrition or other health problems
Any weight lost on diet is often regained once the diet is discontinued

17. Diet pills or aides
May control appetite but carry serious side effects
They do not contribute to permanent weight loss
Can create an imbalance of nutrients, vitamins, and minerals

18. Methods for weight control
Everyone can develop and maintain a weight and body composition that is best for them
Weight cycling – the cycle of losing, regaining, losing, and regaining weight
Develop a personal plan that you work toward or through consistently
Check your BMI
Follow healthful eating guidelines
Adjust calorie intake and energy expenditure
Engage in moderate to vigorous physical activity minutes per day
Allow plenty of time
Measure progress
Use short term goals within the long term goal

19. Keys to weight control Balance caloric intake and energy expenditure
If you take in more calories than you expend that day, the extra calories are stored as fat and you gain weight.
If you expend more calories than you take in for the day, your body uses stored fat for energy and you lose weight.
Form healthy lifetime habits for eating and exercise