1. Managing Weight and Body Composition
Chapter 6
Managing Weight and Body Composition

2. Maintaining a Healthy Weight
Lesson 1
Maintaining a Healthy Weight

3. The Weight-Calorie Connection
Body Image: the way you see your body
Affected by several factors……???
Calories: units used to measure energy, both in food and the energy your body uses
Energy Balance: the calories you consume must equal the calories your body burns

4. The Weight-Calorie Connection
Calories: Their Source
Some foods have more calories than others
Carbohydrates, proteins and fats as well as portion size adds up calories
Carbohydrates and proteins supply four calories per gram, whereas fats supply more than twice that with nine calories per gram.
The Energy Equation
If you take in fewer calories than you burn you will lose weight
If you take in more calories than you burn, you gain weight
Adding just 100 extra calories to your daily food intake without changing your activity level will add 10 pounds to your weight in one year

5. Determining Your Appropriate Weight Range
Your appropriate weight is influenced by several factors: gender, age, height, body frame, growth rate, metabolic rate and activity level
Body Mass Index (BMI) – ratio that allows you to asses your body size in relation to your height and weight
BMI = weight (in pounds) x 703/[height (in inches)]^2
Figure 6.1 – pg. 146

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

7. Weight-Related Health Risks
Overweight: A Health Risk
Excess body fat strains the muscles and the skeletal system
It forces the heart and lungs to work harder and increases the risk of high blood pressure and high blood cholesterol
Increase the risk of type 2 diabetes
Overweight and obesity is the cause of consuming excess calories and from physical inactivity, genetics can play a role
Dietary Guidelines for Americans: ABC

8. Weight-Related Health Risks, cont.
Underweight: A Health Risk
A condition in which a person is less than the standard weight range for her height
Cause of genetics or fast metabolism
Some people diet or exercise excessively to stay thin
A person who is too thin has little stored fat to provide the body with an energy reserve and may not be consuming enough calories and nutrients for health and growth

9. Healthful Ways to Manage Weight
Formal Weight Management Plan:
Target your appropriate weight
Set realistic goals
Personalize your plan
Put your goal and plan in writing
Evaluate your progress

10. Healthy Weight Loss/Gain Strategies
Eat 1,700 to 1,800 calories daily to meet your body’s energy needs
Include your favorites in moderation
Eat a variety of low-calorie, nutrient dense foods
Drink plenty of water
Gain
Increase your caloric intake
Eat often and take second helpings
Eat nutritious snacks
Build muscle

11. Physical Activity and Weight Management
Whether you want to lose, gain or maintain weight, regular physical activity should be part of your plan
Aerobic exercise burns calories and helps lose fat
Weight lifting, resistance training will increase muscle mass and produce firm, lean body shape
Added benefits to regular physical activity:
Helps relieve stress, promotes a normal appetite response, increases self-esteem

12. Fad Diets and Eating Disorders
Lesson 2
Fad Diets and Eating Disorders

13. Risky Weight-Loss Strategies
Fad Diets
Weight-loss plans that are popular for only a short time
Usually hard to stick with because they limit food variety
Severely restrict the foods a dieter eats therefore they fail to provide the body with the nutrients it needs for health and growth
Any weight lost on fad diets is usually regained
Examples???

14. Liquid Diets
A person on a liquid diet replaces all of his or her food intake with a special liquid formula
Very low calorie diets and do not meet the body’s energy needs, often feel fatigued
Do not provide the body with fiber and needed nutrients, rely on high-protein and low-carb liquids as the only source of nutrients and can cause serious health problems and even death
US Food and Drug Administration require these products to carry warning labels and recommends that they be used only under close medical supervision

15. Fasting To fast is to abstain from eating
Might seem like a quick way to lose weight but fasting for more than short periods deprives your body of needed nutrients and energy
Without a fresh supply of nutrients each day your body starts to break down the proteins in your muscle tissue for energy
Some religions and cultural rituals involve brief periods of fasting – it is not dangerous for the average person – might not be good for diabetics or other health conditions

16. Diet Pills Many diet pills work by suppressing appetite
May cause drowsiness, anxiety, a racing heart, or other serious side affects
May be addictive
Some cause the body to lose more water than normal, leading to dehydration
Diet pills claim to “burn”, “block”, or “flush” fat from the body, but a low-risk pill that meets these claims has not yet been developed

17. Weight Cycling The repeated pattern of loss and regain of body weight
Is common in people who follow fad diets
Fad diets or products may seem to help people lose weight quickly, but weight loss is usually from water, not body fat
Water weight lost is quickly regained
Slow and steady weight loss is the best strategy for long-lasting results

18. The Risk of Eating Disorders
Effort to lose weight can get out of control
Becoming obsessed with thinness can lead to eating disorders
Eating disorders – an extreme, harmful eating behavior that can cause serious illness or even death
Exact cause is unknown, might be brought on by mental or emotional factors such as poor body image, social and family pressures and perfectionism
90 percent of those with eating disorders are females, estimated one percent of females ages have this illness
People who suffer from this need professional help

19. Anorexia Nervosa
Disorder in which the irrational fear of becoming obese results in sever weight loss from self-imposed starvation
Psychological disorder with emotional and physical consequences
It relates to a persons self-concept and coping abilities
Outside pressures, need to feel accepted, high expectations and a need to achieve are characteristics of anorexia
Genetics and other biological factors may play a role in the development of this disorder
Symptoms include: extremely low caloric intake, an obsession with exercising, emotional problems, unnatural interest in food, distorted body image, denial of an eating problem

20. Health Consequences of Anorexia Nervosa
Physical:
malnutrition and starvation, drastic reduction of body fat may cause females to stop menstruating
Loss of bone density, low body temperature, low blood pressure, slowed metabolism, reduction in organ size
Irregular heart beat that can lead to cardiac arrest and sudden death
Treatment: clinic or hospital to regain weight and strength by nutrients, as well as psychological treatment

21. Bulimia Nervosa
Disorder in which some form of purging or clearing of the digestive tract following cycles of overeating
Person usually fasts or follows a strict diet and then binges, or quickly consumes large amounts of foods
After eating, the person may vomit or take laxatives to purge the food from the body
After the purge the person will try to diet again to gain a sense of control and avoid putting on weight
Most likely the cause is societal pressure, self-esteem issues, and family problems

22. Health Consequences of Bulimia Nervosa
Repeated binging, purging, and fasting can cause serious health problems and even death
Frequent vomiting and diarrhea can lead to dehydration, kidney damage and irregular heart beat
Vomiting can destroy teeth enamel, causes tooth decay, damages the tissues of the stomach, esophagus and mouth
Frequent use of laxatives disrupts digestion and absorption and may cause nutrient deficiencies, change the composition of the blood
Treatment: medical and psychological counseling

23. Binge Eating Disorder
Disorder characterized by compulsive overeating, consume large amounts of food at one time but do not try to purge
This disorder may signal the use of food as a coping mechanism for strong emotions or depression
Treatment: professional psychological counseling and sometimes medication
Health Consequences: unhealthful weight gain, which contributes to type 2 diabetes, heart disease and stroke, gall bladder problems, high blood pressure, high cholesterol, and increased risk of certain types of cancer

24. Help For Eating Disorders
People with eating disorders need professional medical and psychological help
Benefit from support groups and clinics
If you believe a friend might be developing an eating disorder, discuss it with a trusted adult, such as a parent, counselor or school nurse

25. Nutrition for Individual Needs
Lesson 3
Nutrition for Individual Needs

26. Performance Nutrition
The Training Diet
Balanced, moderate, varied
Physical activity burns more calories active individuals have to eat more calories to maintain energy and weight
Hydration
Body loses fluids through perspiration, breathing and waste elimination
Fluids must be replaced to avoid dehydration and heatstroke
Being dehydrated can lead to and imbalance of electrolytes-minerals that help maintain the body’s fluid balance
The minerals sodium, chloride and potassium are all electrolytes
Rehydration: restoring lost body fluids – hydrate before, during and after heavy workouts

27. Vegetarianism
Vegetarian: is a person who eats mostly or only plant foods
Some people do it for cultural or religious reasons, concern for the environment or how food animals are raised or slaughtered, or for health reasons
Figure 6.3 – Vegetarian Eating Plans
Lacto-ovo
Lacto
Ovo
Vegan

28. Vegetarians: Meeting Nutrient Needs
Vegetarians need to eat a variety of incomplete proteins in a way that will yield complete proteins over the course of a day
Make sure to get enough iron, zinc and vitamin B (nutrients often found in animal products)
Key: eat nutrient-dense foods, include fruits and vegetables, leafy greens, whole-grains, nuts, seeds, legumes, dairy foods or eggs
Vegans: vegetarians who eat only plant foods
Must obtain vitamin D, Vitamin B-12 and Calcium

29. Dietary Supplements Non-food form of one or more nutrients
May contain vitamins, minerals, fiber, protein, or herbs
Can be pill, capsule, powder or liquid form
Eating healthful meals and snacks according to the Food Guide Pyramid can provide you with all the nutrients your body needs, however taking a multivitamin or supplement may be appropriate

30. Risks of Dietary Supplements
Megadose: very large amount of dietary supplement, may be dangerous
Example: Vitamin A, D, E and K are stored in body fat and may cause toxicity if taken in large amounts
Herbal Supplement: chemical substance from plants that may be sold as a dietary supplement
Often are sold as “natural” nutrition aids, however the safety and nutritional claims of many of these products are not based on conclusive scientific evidence

31. Nutrition Throughout the Life Span
People have different nutritional needs at different stages of life
Many children and most teens need more calories a day than less active adults
While the nutritional needs of these groups vary slightly, most people can get all the calories and nutrients they need each day by following the recommendations from the Dietary Guidelines and the Food Guide Pyramid

32. Nutrition During Pregnancy
Developing fetus depends on its mother for all its needs, important for pregnant females to eat healthfully and to avoid harmful substances such as tobacco, alcohol and other drugs
Pregnant females are encouraged to increase their intake of: folate, iron and calcium
Folate: folic acid, prevent spinal defects, sources are vitamin B – fruits, dark green leafy veggies, fortified grain products
Iron: increase blood volume, helps build and renew hemoglobin, sources are meat, poultry, fish, dark green leafy veggies, enriched grain products
Calcium: build the bones and teeth of fetus and helps replace any calcium taken from the mother’s bones, sources are dairy products, dark green leafy veggies, canned fish with edible bones, calcium fortified cereals and juices

33. Nutrition for Infants and Young Children
Breastfeeding is the best way to feed infants
If breastfeeding is not possible, fortified formulas provide the nutrients that infants need
After a child’s first birthday many parents substitute whole milk for formula or breast milk
The fats in whole milk provide essential nutrients for a child’s developing nervous system
As a child gets older reduce the whole milk to low fat milk

34. Nutrition and Older Adults
Most older adults can get all the calories and nutrients they need each day by following the recommendations in the Dietary Guidelines and the Food Guide Pyramid
In certain cases a dietary supplement and/or vitamins may be needed