1. Weight Management

2. Warm-up
What are some of your favorite foods and why are they your favorite?
What are some of the strangest foods you’ve tried?

3. Why do you eat? a. Hunger – the body’s physical response to food
b. Appetite – a desire to eat
- Sight or smell of food
- Time of day
- Your mood
2. Satiety – the full
feeling
Video/4:26

4. 3. Breakfast is important!
You need glucose (energy) for your brain to function because you haven’t eaten for around hrs.

5. 4. How many calories do you need a day?
How much calories you need depends on how much energy your body is using. (energy=calories)
Are you a couch potato or are you active?

6. 5. Basal Metabolic Rate (BMR)
Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state.
Video/2:26

7. 5. Calculate your own 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.

8. How many calories do I need?
BMR + how active you are depends on how many calories you need
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

9. 6. Energy Balance
When the amount of food (calories) you take in is = to the amount of energy you use (activity + BMR), then you are in balance
Energy In Energy Out
(BMR + calories burned)
(Calories consumed)
Good thing to do to maintain your weight.

10. 7. Gaining Weight (could be a good thing or a bad thing)
Eating more food than you burn will cause you to gain either fat or
muscle weight.
Energy Out
Energy In
(BMR + calories burned)
(Calories consumed)

11. 7. Losing Weight
If you eat less than you burn, you will lose weight (could be a good thing or a bad thing)
Energy In
Energy Out
(Calories consumed)
(BMR + calories burned)

12. 8. Health problems from being overweight……
Heart disease and high blood pressure
Certain forms of cancer: prostate, colon, and breast
Type 2 diabetes
Sleeping problems
(sleep apnea)
Video on picture
Video/7:56

13. 9. Overweight or Obese?
Overweight – excess body weight relative to height
Obesity - an excess amount of body fat; 20% above ideal
weight for height.

14. What are some of the reasons 2/3’s of our population is overweight?
Lack of physical activity
Television
Play station, video games
Computers
Bad Diet
High in fat and sugar
Convenience of fast food
Video on picture
Video/2:15

15. 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 website watch the growing trend from
Webpage on picture
Webpage on obesity trends

16. 10. What can you do to prevent it?
Plan when you will be active
Limit amount of time on
computer & TV
Increase physical activity
Be active with your family/friends
Plan Ahead for your meals
Plan meals to avoid fast food
Limit number of times you “eat out”

17. Maintaining a Healthy Weight

18. 11. What determines your weight?
Heredity
Lifestyle

19. 12. Body Composition
Definition – ratio of lean body tissue (muscle to bone) to body-fat tissue

20. 13. Ways of measuring body composition are…
BMI
Skinfold Test
Hydrostatic weighing
Electromagnetic**

21. 14. Body Mass Index Index of weight in relation to height
Video/2:28
** We will now weigh and measure ourselves to figure out
Frame size, BMI and Body fat %. (go to next page in packet)

22. 15. Weight Management Plan
A program of sensible eating and
exercise habits that keep weight at a healthy level.
16. Helpful hints to put on your plan:
Reduce portion sizes and/or use
lower calorie options
Exercise
Keep a log of your food
intake and exercise

23. 17. Don’t lose weight fast Faster weight loss usually
means loss of water and muscle, not fat.
½ pound – 1 lb per week is recommended
1 lb/week = 500 calories/day
(eat less or exercise more or combination of both)

24. Aim for lifestyle changes!
Why are diets not a good idea? Going ON a diet suggests that you will go OFF…
Aim for lifestyle
changes!

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

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

27. 20. 5 most common 1. 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

28. 2. 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!

29. 3. 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

30. 4. 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

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

32. 21. 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
Video/2:46
Video on picture

33. 22. Weight loss- the safe way
Lifestyle changes
Balance your food intake with your exercise
Change the habits that lead to weight gain
Video/5:09

34. 23. Eating disorders
Conditions that involve an unhealthy degree of concern about body weight and shape and 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

35. 24. 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
Video on picture
Video/3:08

36. 25. Common eating disorders
Video on picture

37. 1. Anorexia Nervosa
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

38. 2. Bulimia Nervosa
Involves someone who eats and then uses behaviors such as vomiting or using laxatives to rid the body of the food
Signs/symptoms
Binging with or without purging
Bloodshot eyes and sore throat
Dental problems
Preoccupation with body weight
Irregular menstrual periods
Depression and mood swings
Feeling out of control

39. 3. Binge eating Eating large amounts of food in one sitting
Usually above-normal body
weight
Signs and Symptoms
Binging episodes
accompanied by feelings
of guilt, shame, and loss
of control
Video/5:07

40. 4. 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)
Bingeing and purging less frequently than in Bulimia
Purging after eating small amounts of food
Deliberate dehydration for weight loss
Hiding food
Over exercising
Constant dissatisfaction with physical appearance

41. 26. Warning signs of eating disorders?
Preferring to eat alone
Being overly critical about body size and shape
Thinking about food often
Weighing everyday
Eating a lot of “diet” foods

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

43. 28. Food Allergy vs Food Intolerance
Food allergy is an abnormal response
to a food that is triggered by the body’s immune system
Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but does not effect the immune system.

44. 29. Food-borne illnesses
An illness that is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.
(Most food-borne illnesses are caused by
food that is prepared or eaten
at home.)

45. Who has the ultimate control
over your body?
Hopefully you do!!!
Video on picture

46. OBESITY IN AMERICA
Video/16:10

47. “Dying to be Thin” (eating disorders video)