Download - 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 body’s physical response to food
2. Appetite – a desire to eat1. Sight or smell of food2. Time of day3. Your mood
3. Satiety – the full feeling
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Breakfast is important!
When you wake up in the morning, you haven’t 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 energyHow 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 pounds…your BMR would be 1,350.
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How many calories do you need?
BMR + how active you areThe 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 fewer 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 pressureCertain forms of cancer: prostate, colon, and breastType 2 diabetesSleeping 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 one’s 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
Certain conditions that have been passed down from your
parents.
Habits and behaviors that you choose that could influence your
health.
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Body Composition
Definition – the ratio of lean body tissue (muscle to bone) to body-fat tissueWays to measure body composition
BMISkinfold TestHydrostatic weighingElectromagnetic
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Body Mass Index
Index of weight in relation to height
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Lose Fat…Not Muscle!
Faster weight loss usually means loss of water and muscle
½ pound – 1 lb per week is recommended1 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 usuallyTemporary. Instead you should aim for lifestyle
changes!
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If you are underweight…
Gradually increase your food intakeSnacking – eating more frequentlyChoose nutritious foods high in calories
ExerciseStrength
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) AtkinsIdea is that if you
restrict carbs…your body will burn fat
Problem – your body needs carbs to burn fatNot healthy in the long-term because they are low in grains, fruits, and veggies
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Liquid formulas
Ex) SlimfastLowers 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, CaffeineReduce appetite and give a feeling of energyBad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures
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Fasting
Ex: Not EatingWeight loss is initially rapid as the body uses fat stores for energyBody 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 stomachLap Band – an adjustable band that 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 changeBalance your calorie intake with your exerciseChange 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 meansMay include
Never eating enoughDieting excessivelyEating only certain types of foodsEating too muchNot 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 bodyHaving a healthy body
image means you accept your body’s appearance and abilities
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Common eating disorders
AnorexiaBulimiaBingeing or binge eating
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Anorexia
Involves self-starvation, a distorted body image, and low body weightSigns/symptoms
Intense fear of weight gainOverexercisingPreferring to eat alonePreoccupation with caloriesExtreme weight lossLoss of menstrual periodsHair loss on headDepression and anxietyWeakness 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 foodSigns/symptoms
Preoccupation with body weightBingeing with or without purgingBloodshot eyes and sore throatDental problemsIrregular menstrual periodsDepression and mood swingsFeeling out of control
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Binge eating
Eating large amounts of food in one sittingAbove-normal body
weightBingeing episodes
accompanied by feelings of guilt, shame, and loss of control
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Some examples are…Bingeing every once in a while, not regularlyPurging after eating small amounts of foodDeliberate dehydration for weight lossHiding food
Eating behaviors that are not severe enough to be classified as a specific eating disorder are consideredDISORDERED EATING PATTERNS
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Could you be at risk of having an eating disorder?
Warning signsPreferring to eat aloneBeing overly critical about body size and shapeThinking about food oftenWeighing everydayEating 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?