1. Healthy Ways to Manage Weight
Target your appropriate weight
Set realistic goals
Not healthy to lose more than 2 pounds a week
Personalize your plan
Include nutrition and physical activity
Put your goal and plan in writing
Evaluate your progress

2. Lose Fat…Not Muscle! 1-2 pounds per week is recommended
Faster weight loss usually mans loss of water and muscle
1lb/week = 500 calories/day (eat less or exercise more)
Remember 1 lb = 3500 kcal

3. Energy Balance is Easy!
40% of adults are trying to lose weight on any given day.

4. 3 options for weight loss
Diet only
Reduce calories coming in
Exercise only
Increase calories going out
Combine Diet and Exercise
Best option!
Reduce calories coming in and increase calories going out.

5. Diet only Reduction in metabolism Loss of water Loss of fat free mass
Loss of fat mass

6. Exercise only
Slow and gradual
Most people want a “quick fix”

7. Diet AND Exercise Reduce calories coming in (300-500 kcal)
Increase calories burned ( )
Offset decrease in metabolism
Keep most of your muscle
ACSM recommended weight loss in 1 week = 2 lbs or less

8. Healthy Weight-Loss Strategies
Eat 1,700 to 1,800 calories to meet your body’s energy needs
Remember your BMR
Include your favorites in moderation
80/20 rule
Eat a variety of low-calorie, nutrient dense foods
Drink plenty of water

9. Being Underweight Can Also Be Risky
Underweight – a condition in which a person is less than the standard weight range for his or her height
May be normal
Genetics
Fast metabolism
Some diet to stay extremely thin
Little stored fat (energy reserve)
May not get enough calories and nutrients for healthy growth
Can lead to fatigue and decreased ability to fight disease

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

11. Going ON a diet suggests that you will go OFF…
Aim for
LIFESTYLE CHANGES!!!

12. The diet industry The dieting industry is a $40 billion industry
Americans spend yearly…
$2.4 billion on pre-packaged weight loss meals
$1.7 billion on weight loss shakes
$15 billion on diet soda

13. Dieting today
Today
70% of high school girls have tried to diet at least once
1964
Only 15% of American adults were dieting

14. Fad Diets Weight-loss plans that are popular for only a short time
May promise quick and easy weight loss
Most very low calorie
Weight loss is not permanent
Associated with medical problems
Impaired glucose tolerance, liver and G-I abnormalities, sudden death

15. 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

16. 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!

17. 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

18. 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

19. Diet Pills
A pill that causes you to lose weight without the need for low calorie diets and exercise
No SAFE pill exists!
Only 1 diet pill is approved by the FDA
Diet pills can claim whatever they want – don’t have to have scientific proof

20. Surgery
Gastric bypass – changes the structure of the digestive tract by bypassing part of the stomach
Reduces the amount of food you can eat

21. Weight Cycling The repeated pattern of loss and regain of body weight
People on diets gain more weight than non-dieters
Dieters lost 1 billion lbs/year and GAINED 1.2 billion pounds
Within 5 years 95% of dieters will regain all the weight they lost

22. Weight loss – the safe way
Lifestyle change!!!
Balance your food intake with your exercise
Tip the energy balance
Change the habits that lead to weight gain

23. Eating Disorders
An extreme, harmful eating behavior that can cause serious illness or even death

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

25. Anorexia Nervosa
A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation
Signs/symptoms
Extremely low caloric intake
Obsession with exercising
Emotional problems
Unnatural interest in food
Distorted body image
Denial of eating problem

26. Health Consequences of Anorexia
Related to malnutrition and starvation
Stop menstruating
Loss of bone density
Low body temperature
Low blood pressure
Slowed metabolism
Reduction in organ size
May develop serious heart problems
Irregular heartbeat
Can lead to cardiac arrest and sudden death

27. Bulimia Nervosa
A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating
Cycles of binging and purging
Often fasts of follows a strict diet and then binges (eats large amounts of food)
Signs/symptoms
Preoccupation with body weight
Binging with or without purging
Bloodshot eyes and sore throat
Dental problems
Irregular menstrual periods
Depression and mood swings
Feeling out of control

28. Health Consequences of Bulimia
Dehydration
Kidney damage
Irregular heartbeat
Destroys tooth enamel
Tooth decay
Damages tissues of the stomach, esophagus, and mouth
Disrupts digestion and absorption…can lead to nutrient deficiencies

29. Binge Eating Disorder
A disorder characterized by compulsive overeating
Consume huge amounts of food at one time but do not try to purge
Signal the use of food for a coping mechanism
Binging episodes accompanied by feelings of guilt, shame, and loss of control
Results in unhealthful weight gain
Type 2 diabetes, heart disease, and stroke
Gallbladder problems, high blood pressure, high cholesterol, increased risk of certain cancers

30. 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)
Binging and purging less frequently than in Bulimia
Purging after eating small amount of food
Deliberate dehydration for weight loss
Hiding food
Over-exercising
Constant dissatisfaction with physical appearance

31. Could you be at risk? Warning signs Preferring to eat alone
Being overly critical about body size and shape
Thinking about food often
Weighing everyday
Eating a lot of “diet” foods

32. Getting help Professional help Support groups and clinics Physicians
Psychologists
Nutritionists
Support groups and clinics

33. Nutrition for Individual Needs

34. Performance Nutrition
The training diet
Best eating plan for athletes is balanced, moderate, and varied
Because you burn more calories (activity), you need to consume more calories
Eat nutrient dense foods
Hydration
Amount of fluids lost increases during physical activity
Dehydration – can lead to an imbalance of electrolytes (minerals tat maintain the body’s fluid balance)
Make sure you take in as much water as you lose
Rehydration – restoring lost body fluids

35. Vegetarianism
Vegetarian – a person who eats mostly or only plant foods
Lacto-ovo vegetarian
Eats dairy (lacto) and eggs (ovo) and foods from plants
Lacto vegetarian
Dairy foods and foods from plants
Ovo vegetarian
Eggs and foods from plants
Vegan
Plant foods only!
Fortified soy products are usually used to replace dairy
Must eat a variety of incomplete proteins to get ALL 20 amino acids – to make complete proteins

36. Dietary Supplements A non-food form of one or more nutrients
Eating a balanced diet can provide all the nutrients your body needs
Taking a multivitamin and mineral supplement may be recommended

37. Risks of Dietary Supplements
Megadose – a very large amount of a dietary supplement
Fat-soluble vitamins stay in your body a long time and may cause toxicity if taken in large amounts
Herbal supplement – a chemical substance from plants that may be sold as a dietary supplement
Not regulated by the FDA

38. Nutrition Throughout Life
People have different dietary needs at different stages of life

39. Nutrition During Pregnancy
Pregnant women only need 450 extra calories per day
Multivitamin and mineral supplements
Folate (folic acid)
Can prevent spinal defects in the developing fetus
Iron
Increased blood volume = more iron needed
Calcium
Helps build bones and teeth of developing fetus and replaces any calcium taken from the mother’s bones

40. Nutrition Throughout Life
Infants
Breastfeeding is the best way (contains all nutrients)
Fortified formulas
After 4-6 months begin to include soft foods such as cereals and pureed fruits and vegetables
Childhood
Follow food guide pyramid, but smaller portions
Teens (growing)
Need extra calories
Adults (aren’t growing)
Lower calorie requirement – must carefully plan their diet to include nutrient dense foods that provide for nutrient needs without exceeding calorie needs
Older Adults
May be advised to follow a special diet if they have a specific health problem
May need a dietary supplement