HES 100

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HES 100

• WEIGHT MANAGEMENT
• CHP 14

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I. Weight Control

• A. Desired Body Weight
• 1. BMI
• 2. Ht/Wt Tables
• 3. Waist/hip ratio
• 4. Body Fat

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• B. What is a healthy weight for you?
• 1. Based on 3 factors

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• C. Maintaining Desired Wt
• 1. Cals IN vs. Cals OUT

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• 2. Energy
• a. RMR
• b. Food-digestion
• c. Physical Activity
• 3. Metabolism

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• D. Causes of Obesity
• 1. Heredity/Genetics
• 2. Set Point Theory
• 3. Fat Cell Theory
• 4. Yo-Yo Dieting
• 5. Binge Eating
• 6. Obese Eating Styles
• 7. Learned eating patterns

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• E. Negative Health Effects
• 1. CVD 2. Cancer
• 3. BP 4. DJD

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• F. General Principles
• 1. body naturally resists weight loss
• 2. wt loss should come from fat
• 3. 1lb FAT 3500 kcals
• 4. 1-2 lb weight loss/week is safe

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II. 3 Components of Healthy Weight Loss

• Nutrition
• Exercise
• Behaviors

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NUTRITION

• 1200 cals or more for women
• -1500 cals or more for men
• - Follow Food Guide Pyramid
• - Eat Regularly
• - Keep Fat 20-25 calories
• - Include Fun Foods
• - Avoid Stock Piling

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EXERCISE

• a. Cardio Strength Training
• b. At least 4-6 times per week
• c. Muscle is metabolically
• active

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Behavior/Lifestyles

• Answer question "What does food mean to me or
  "what unmet need does food fulfill?"
• b. substitute different behaviors
• c. see a counselor!
• d. join a group

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III. General Tips/Guidelines

• Positive attitude-make it easy
• Avoid Deprivation
• Change 1 or 2 things at a time
• Avoid the "lose 10 lbs. in 1 week trip
• Measure your success in changed eating
  behaviors- not scale!
• Reward yourself (not food)

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IV. Referrals

• - R.D. (Registration Dietitians)
• -Fitness Professions with
• certification (IDEA, ACE, ACSM)
• - Weight Watchers

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V. FAD DIETS

• A. Characteristics
• 1. eliminate 1 or more food groups
• 2. promote quick weight loss
• 3. testimonials

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• 4. guarantees
• 5. include supplements
• 6. do not change eating habits
• 7. criticize scientific community

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• B. Diet Pills-Over the counter
• 1. Usually made from Phenylpropanolamine
  
• a. epinephrine like drug
• b. may decrease food intake-but
  not guaranteed

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• c. may contain caffeine no fiber
• d. benzociaine (numbs tongue)

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Eating Disorders

• Anorexia Nervosa
• Definition
• Signs Symptoms
• Negative Health Effects

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• Bulemia
• Signs Symptoms
• Definition
• Negative Health Effects

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• Binge Eating
• Signs Symptoms
• Definition
• Negative Health Effects

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• Prevention
• How to help someone