1. Healthy Weight and Body Image Chapter 6

2. Body Image The way you see your body The way you see your body How might messages sent by media images negatively affect body image??? Dove Evolution Commercial http://www.youtube.com/watch?v=hibyAJOSW8U&saf ety_mode=true&persist_safety_mode=1&safe=active http://www.youtube.com/watch?v=hibyAJOSW8U&saf ety_mode=true&persist_safety_mode=1&safe=active

3. Maintaining a Healthy Weight Calories consumed must equal the calories your body burns Calories consumed must equal the calories your body burns Calorie: unit used to measure energy Calorie: unit used to measure energy Take in fewer calories than you burn = weight lost Take in fewer calories than you burn = weight lost Take in more calories than you burn = weight gain Take in more calories than you burn = weight gain ** Adding just 100 extra calories to your daily food intake without changing your activity level will add 10 pounds to your weight in 1 year.

4. Determining Your Weight Several factors to consider: Several factors to consider: Gender Gender Age Age Height Height Body frame Body frame Growth rate Growth rate Metabolic rate Metabolic rate Activity level Activity level

5. Body Mass Index Ratio that allows you to assess your body size in relation to your height and weight. Ratio that allows you to assess your body size in relation to your height and weight. Different charts for males and females Different charts for males and females Calculate your BMI – see chart on pg. 146 Calculate your BMI – see chart on pg. 146 Where do you fall?? Where do you fall?? Valid test? Valid test?

6. Body Composition Ratio of body fat to lean body tissue Ratio of body fat to lean body tissue Body Weight vs. Body Fat Body Weight vs. Body Fat Overweight is a condition in which a person is heavier than the standard weight range for his or her height Overweight is a condition in which a person is heavier than the standard weight range for his or her height Obesity refers specifically to having an excess amount of body fat Obesity refers specifically to having an excess amount of body fat

7. When might being overweight NOT pose a health risk???

8. Answer: Athletes such as bodybuilders or football players may be overweight because of excess muscle tissue rather than excess body fat.

9. Weight-Related Health Risks Overweight Overweight Increase risk of high blood pressure Increase risk of high blood pressure High cholesterol High cholesterol Increase risk of type 2 diabetes Increase risk of type 2 diabetes Asthma Asthma Cancer Cancer

10. Weight-Related Health Risks Underweight Underweight Fatigue Fatigue Decreased ability to fight illness Decreased ability to fight illness Not enough nutrients Not enough nutrients

11. Healthful Ways to Manage Weight Target your appropriate weight Target your appropriate weight Set realistic goals Set realistic goals Personalize your plan Personalize your plan Put your goal and plan into writing Put your goal and plan into writing Evaluate your progress Evaluate your progress

12. Healthy Weight-Loss Strategies Include your favorites in moderation Include your favorites in moderation Eat a variety of low-calorie, nutrient-dense foods (foods that are high in nutrients as compared with their calorie content). Eat a variety of low-calorie, nutrient-dense foods (foods that are high in nutrients as compared with their calorie content). Whole grain products, vegetables and fruits Whole grain products, vegetables and fruits Drink plenty of water Drink plenty of water

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

14. Whether you are trying to lose weight or gain weight…. Physical activity should be a part of your plan!!!

15. Write down one weight-related goal. What are you going to do to reach that goal??

16. Fad Diets and Eating Disorders

17. Fad Diets Weight-loss plans that are popular for only a short time Weight-loss plans that are popular for only a short time Limit food variety Limit food variety Do not offer information on healthy eating patterns Do not offer information on healthy eating patterns Fails to provide body with proper nutrients Fails to provide body with proper nutrients Weight lost is usually regained Weight lost is usually regained

18. Liquid Diets Replaces all food intake with a special liquid formula Replaces all food intake with a special liquid formula Do not meet body’s energy needs Do not meet body’s energy needs Dieter feels fatigued Dieter feels fatigued No fiber or proper nutrients No fiber or proper nutrients High protein, low carbohydrates High protein, low carbohydrates

19. Fasting Abstain from eating Abstain from eating Deprives body of nutrients and energy Deprives body of nutrients and energy Body breaks down stored protein Body breaks down stored protein Dehydrated Dehydrated Sometimes popular with some cultures or religion…. But only fasting for a short time. Sometimes popular with some cultures or religion…. But only fasting for a short time.

20. Diet Pills Suppresses appetite Suppresses appetite Drowsiness Drowsiness Anxiety Anxiety Racing heart Racing heart Addictive Addictive Lose more water than normal Lose more water than normal

21. What are some other fad diets you can think of???

22. Weight Cycling The repeated pattern of loss and regain of body weight The repeated pattern of loss and regain of body weight Common in people who follow fad diets Common in people who follow fad diets

23. Eating Disorders Extreme, harmful eating behavior that can cause serious illness or even death. Extreme, harmful eating behavior that can cause serious illness or even death. Mental or emotional factors Mental or emotional factors Poor body image Poor body image Social pressures Social pressures Family pressures Family pressures Perfectionism Perfectionism Genetic??? Genetic???

24. Anorexia Nervosa Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation Most often in teenage girls and young women Most often in teenage girls and young women Extreme low caloric intake Extreme low caloric intake Obsession with exercise Obsession with exercise Emotional problems Emotional problems Unnatural interest in food Unnatural interest in food Distorted body image Distorted body image Denial of an eating problem Denial of an eating problem

25. Health Consequences Malnutrition and starvation Malnutrition and starvation Stop menstruating Stop menstruating Loss of bone density Loss of bone density Low body temperature Low body temperature Low blood pressure Low blood pressure Slowed metabolism Slowed metabolism Reduction in organ size Reduction in organ size

26. Bullimia Nervosa Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. Follows a strict diet and then binges – quickly consuming a lot of food. Follows a strict diet and then binges – quickly consuming a lot of food.

27. Health Consequences Dehydration Dehydration Kidney damage Kidney damage Irregular heartbeat Irregular heartbeat Destroys tooth enamel Destroys tooth enamel Tooth decay Tooth decay Damages tissues of the stomach, esophagus and mouth Damages tissues of the stomach, esophagus and mouth

28. Binge Eating Disorder characterized by compulsive overeating Disorder characterized by compulsive overeating People try not to purge People try not to purge

29. Health Consequences Unhealthy weight gain Unhealthy weight gain Type 2 diabetes Type 2 diabetes Stroke Stroke Heart disease Heart disease Gallbladder problem Gallbladder problem High blood pressure High blood pressure High cholesterol High cholesterol Cancer Cancer

30. Nutrition for Individual Needs

31. Performance Nutrition Training Diet Training Diet Balanced, moderate and varied Balanced, moderate and varied Need for nutrients does not change much Need for nutrients does not change much But, active individuals need to eat more calories from nutrient-dense foods to maintain weight and energy levels. But, active individuals need to eat more calories from nutrient-dense foods to maintain weight and energy levels. “Making Weight” – THE RISKS: “Making Weight” – THE RISKS: Losing weight through fasting, crash dieting or sweat Losing weight through fasting, crash dieting or sweat Gaining weight through anabolic steroids Gaining weight through anabolic steroids Slow and steady weight gain is BEST! 1-2 lbs per week. Slow and steady weight gain is BEST! 1-2 lbs per week.

32. Hydration Electrolytes Electrolytes Minerals that help maintain the body’s fluid balance Minerals that help maintain the body’s fluid balance Sodium, chloride, potassium Sodium, chloride, potassium Rehydration Rehydration Restoring lost body fluids Restoring lost body fluids

33. Vegetarianism A person who eats mostly or only plant foods A person who eats mostly or only plant foods Pg. 159 in textbook Pg. 159 in textbook Lacto-ovo vegetarianism Lacto-ovo vegetarianism Lacto vegetarianisn Lacto vegetarianisn Ovo vegetarianism Ovo vegetarianism Vegan Vegan

34. Dietary Supplements Non-food form of one or more nutrients Non-food form of one or more nutrients Contain vitamins, minerals, fiber, protein or herbs Contain vitamins, minerals, fiber, protein or herbs Pill, capsule, powder or liquid form Pill, capsule, powder or liquid form

35. Risks of Dietary Supplements Megadose – very large amount of a dietary supplement Megadose – very large amount of a dietary supplement Herbal supplement – chemical substance from plants that may be sold as a dietary supplement Herbal supplement – chemical substance from plants that may be sold as a dietary supplement “Natural” “Natural” ** Just because something is natural doesn’t mean it is harmless. Certain herbs are poisonous. Others may be harmless on their own, but may interact dangerously with prescription or OTC drugs. Be careful!! Ask a doctor for more information.