Weight Management

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Weight Management
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Food for Thought

• What are your favorite foods?
• What makes those foods your favorite?

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Why do you eat?

1. Hunger the bodys physical response to food
2. Appetite a desire to eat
3. Sight or smell of food
4. Time of day
5. Your mood
6. Satiety the full feeling

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Breakfast is important!

• When you wake up in the morning, you havent
  eaten for 10 to 12 hours!
• You need glucose (energy) for your brain to
  function!

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Food provides energy

• Calorie measure of energy
• How excess food energy is stored
• Carbs Fat Protein
• Glycogen Body Fat

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How much energy do you need?

• How much energy you need depends on how much
  energy your body is using.

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Basal Metabolic Rate (BMR)

• Definition the minimum amount of energy needed
  to keep you alive when you are in a rested,
  fasting state, such as just after you wake up in
  the morning.

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Calculate your BMR

• An easy way to find out your approximate BMR is
  to add a 0 to your body weight.
• EX) If you weigh 135 poundsyour BMR would be
  1,350.

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How many calories do you need?

• BMR how active you are
• 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

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Energy Balance

• When the amount of food energy you take in (eat)
  is equal to the amount of energy you use
  (activity) you are in balance
• Energy In Energy Out

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Gaining Weight

• Eating more calories than you burn will cause you
  to gain weight
• Energy Out
• Energy In

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Losing Weight

• If you eat less calories than you burn, you will
  lose weight
• Energy In
• Energy Out

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Health Problems from being overweight

• Heart disease and high blood pressure
• Certain forms of cancer prostate, colon, and
  breast
• Type 2 diabetes
• Sleeping problems

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A growing problem

• Overweight heavy for his/her size (10 over
  highest recommended weight)
• Obesity - a condition in which there
• is an excess of body fat
• for ones weight
• (20 above recommended
• weight range)

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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
video watch the growing trend from 1985-2010.
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Maintaining a Healthy Weight
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What determines your weight?

• Heredity

• Lifestyle

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HEREDITY
What determines your weight?

• Health conditions may run in the family
• Genes give the body instructions for responding
  to changes in its environment.
• Importance of knowing family medical history
• Diabetes, CVDs, some cancers

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LIFESTYLE
What determines your weight?

• Lack of physical activity
• Television
• Play station, video games
• Computers
• Diet
• High in fat and sugar
• Convenience of fast food

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What can you do to maintain a healthy weight?

• Goal setting
• Limit amount of time on
• computer TV
• Increase physical activity
• Be active with your family
• Plan Ahead
• Plan meals to avoid fast food
• Limit number of times you eat out

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Body Composition

• Definition the ratio of lean body tissue
  (muscle to bone) to body-fat tissue
• Ways to measure body composition
• BMI
• Skinfold Test
• Hydrostatic weighing
• Electromagnetic

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Body Mass Index

• Index of weight in relation to height

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Weight Management Plan

• A program of sensible eating and exercise habits
  that will help keep weight at a healthy level
• Eat Smart, Exercise More!!!
• Reduce portion sizes and/or use
• lower calorie options
• Exercise
• Keep a log of your food
• intake and exercise

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Lose FatNot Muscle!

• ½ pound 1 lb per week is recommended
• Faster weight loss usually
• means loss of water and
• muscle
• 1 lb/week 500 calories/day
• (eat less or exercise more)

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Going ON a diet suggests that you will go OFF

• Diets are usually
• temporary, instead you
• should aim for lifestyle
• changes!

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If you are underweight

• Gradually increase your food intake
• Snacking eating more frequently
• Choose nutritious foods high in calories
• Exercise
• Strength
• training

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Fad Diets

• A diet that requires major changes in your eating
  habits and promises quick results

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Low carb diets

• Ex) Atkins
• Idea is that if you
• restrict carbsyour 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

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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!

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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

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Fasting

• Ex 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

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Diet Pills

• A pill that causes you to lose weight without the
  need for low calorie diets and exercise
• No SAFE pill exists!

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Surgery

• Gastric bypass changes
• the structure of the digestive tract by
  bypassing part of the stomach
• Lap Band an adjustable band the makes the
  opening of the stomach smaller
• Reduces the amount of food you can eat

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Weight loss- the safe way

• Lifestyle change
• Balance your calorie intake with your exercise
• Change the habits that lead to weight gain

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Eating Disorders
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Eating disorders

• Conditions that involve an unhealthy degree of
  concern about body weight and shape and that 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

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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 bodys appearance
• and abilities

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Common eating disorders

• Anorexia
• Bulimia
• Bingeing or binge eating

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Anorexia

• 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

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Bulimia

• An individual repeatedly eats large amounts of
  food and then uses behaviors such as vomiting or
  using laxatives to rid the body of the food
• Signs/symptoms
• Preoccupation with body weight
• Bingeing with or without purging
• Bloodshot eyes and sore throat
• Dental problems
• Irregular menstrual periods
• Depression and mood swings
• Feeling out of control

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Binge eating

• Eating large amounts of food in one sitting
• Above-normal body
• weight
• Bingeing episodes
• accompanied by feelings
• of guilt, shame, and loss
• of control

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Eating behaviors that are not severe enough to be
classified as a specific eating disorder are
considered
DISORDERED EATING PATTERNS

• Some examples are
• Bingeing every once in awhile, not regularly
• Purging after eating small amounts of food
• Deliberate dehydration for weight loss
• Hiding food

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Could you be at risk of having an eating disorder?

• 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

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Getting help

• Professional help from physicians, psychologists,
  and nutritionists is essential to manage and
  recover from an eating disorder

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Who has the ultimate control over your body?