Weight management
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Weight Management. Food for Thought…. What are your favorite foods? What makes those foods your favorite?. Why do you eat?. Hunger – the body’s physical response to food Appetite – a desire to eat Sight or smell of food Time of day Your mood Satiety – the full feeling.

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Weight Management

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Weight management

Weight Management


Food for thought

Food for Thought…

  • What are your favorite foods?

  • What makes those foods your favorite?


Why do you eat

Why do you eat?

  • Hunger – the body’s physical response to food

  • Appetite – a desire to eat

    • Sight or smell of food

    • Time of day

    • Your mood

  • Satiety – the full feeling


Breakfast is important

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!


Food provides energy

Food provides energy

  • Calorie = measure of energy

  • How excess food energy is stored

    CarbsFatProtein

    GlycogenBody Fat


How much energy do you need

How much energy do you need?

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


Basal metabolic rate bmr

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.


Calculate your bmr

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.


How many calories do you need

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.


Energy balance

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 InEnergy Out


Gaining weight

Gaining Weight

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

    Energy Out

    Energy In


Losing weight

Losing Weight

  • If you eat fewer calories than you burn, you will lose weight.

    Energy In

    Energy Out


Health problems from being overweight

Health Problems from being overweight

  • Heart disease and high blood pressure

  • Certain forms of cancer: prostate, colon, and breast

  • Type 2 diabetes

  • Sleeping problems


A growing problem

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)


Weight trends in the us

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.


Maintaining a healthy weight

Maintaining a Healthy Weight


What determines your weight

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.


Body composition

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


Body mass index

Body Mass Index

  • Index of weight in relation to height


Lose fat not muscle

Lose Fat…Not Muscle!

  • Faster weight loss usually

    means loss of water and

    muscle

  • ½ pound – 1 lb per week is recommended

  • 1 lb/week = 500 calories/day

    (eat less or exercise more)


Going on a diet suggests that you will go off

Going ON a diet suggests that you will go OFF…

Diets are usually

Temporary. Instead you

should aim for lifestyle

changes!


If you are underweight

If you are underweight…

  • Gradually increase your food intake

    • Snacking – eating more frequently

    • Choose nutritious foods high in calories

  • Exercise

    • Strength

      training


Fad diets

Fad Diets

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


Low carb diets

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


Liquid formulas

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!


Stimulants

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


Fasting

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


Diet pills

Diet Pills

  • A pill that causes you to lose weight without the need for low calorie diets and exercise

  • No SAFE pill exists!


Surgery

Surgery

  • Gastric bypass – changes

    the structure of the digestive tract by bypassing part of the stomach

  • Lap Band – an adjustable band that makes the opening of the stomach smaller

    • Reduces the amount of food you can eat


Weight loss the safe way

Weight loss- the safe way

  • Lifestyle change

    • Balance your calorie intake with your exercise

    • Change the habits that lead to weight gain


Eating disorders

Eating Disorders


Eating disorders1

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


Body image

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


Common eating disorders

Common eating disorders

  • Anorexia

  • Bulimia

  • Bingeing or binge eating


Anorexia

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


Bulimia

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


Binge eating

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


Weight management

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

  • Some examples are…

    • Bingeing every once in a while, not regularly

    • Purging after eating small amounts of food

    • Deliberate dehydration for weight loss

    • Hiding food

DISORDERED EATING PATTERNS


Could you be at risk of having an eating disorder

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


Getting help

Getting help

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


Weight management

Who has the ultimate control

over your body?


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