Healthy Weight Management

NUTRITION: Managing a Healthy Weight Ms. Mai Lawndale High School

Managing a Healthy Weight • In our complex society, managing a healthy weight is not easy • In our complex society, managing a healthy weight is not easy • In some situations, even when you know how to select the right food, it may not be available to you • Maintaining a healthy weight requires an understanding of several important factors

Why You Eat • Often the urge to eat is the result of an outside stimulation • Your sense of smell, sight, and taste all help trigger your desire for food • One of the first steps to managing your weight is to identify the reason for eating

Psychological Reasons • One of the reasons for eating is your desire for food (appetite) • Some people eat when they are lonely or bored, while others eat because of food associated with activities (popcorn at the movies, cake at a party) • Some people also eat when they are under stress (before an exam)

Physical Reasons • Hunger is the body’s physical need for food • Some people eat when they are hungry, but can stop when they are full • This helps their body receive the nutrition they need without overeating • Other people do not pay attention to hunger signals and eat so fast that their stomachs are full before the brain has a chance to send a signal to stop eating

Metabolism • The next step to managing weight is to understand metabolism • Metabolism is how your body releases the energy in food and uses it to build and repair body tissue • It involves two processes at the same time: breaking down larger substances into smaller ones, and bringing smaller substances together to form new substances used in the growth and repair

Basal Metabolism • One factor that determines your energy needs is your basal metabolism • Basal metabolism is the amount of energy needed by the body when at rest (breathing, circulating blood, body temperature) • Basal metabolism varies upon age, size, gender, physical activity, and body type

Physical Activity and Weight Control • The other factor that determines your energy needs is your level of physical activity • Teenagers involved in organized or recreational physical activities may need additional Calories • Balancing the amount of energy in what you eat with the total amount of energy expended is the key to managing weight

Overweight and Obesity • If you eat more Calories than your body needs, you will store the extra energy as fat • A person who is more than 10% over the recommended weight for his or her age and height is considered overweight • Obesity is the condition of being at least 20% over the highest recommended weight

Overweight and Obesity • Research says that heredity, overeating, and lack of exercise are the major causes of overweight and obesity • Obesity has been linked to many health problems such at high blood pressure, heart disease, diabetes, breathing difficulties, kidney and gallbladder disease • About half of the US adult population is moderately overweight to obese

Body Composition • Body weight is no longer considered to be reliable measure of body fat • A more accurate assessment is now a measure of body composition • Muscle is more dense than fat, so your body weight may not be completely accurate when compared to a chart

Fad Diets • Millions of dollars are spend each year on weight-loss programs (mostly unsuccessful) • These plans often appeal to people because they promise quick and easy weight loss • However, most fad diets are nutritionally unbalanced and often eliminate a group of food

Fad Diets • It is not uncommon to initially lose weight on fad diets, but it is very common to gain the weight back • Many people gain and lose and gain and lose weight (yo-yo dieting) • A weight loss is only healthy if it can be maintained • Fat diets have been known to contribute to high blood pressure, stroke, vitamin deficiencies, and heart failure

Diet Pills, Diuretics, and Diet Aids • Diet pills, diuretics, and other diets aids only bring about a short-term weight loss and can also be very dangerous • Laxatives and diuretics rob the body of vital water and can lead to dehydration • Diet pills contain caffeine which can cause rise in blood pressure • Some diet aids are also habit-forming

Strategies to Decrease Caloric Intake • Cut back serving sizes on high-Calorie foods • Eat less fat and more complex carbohydrates • Broil, steam, or bake foods • Cut back salad dressings, sauces, and butter • Exercise daily or at lease 5 days per week • Avoid packages snacks, cookies, pastries, and other baked goods

Losing Weight Wisely • Your best guide to weight management is daily exercise and a well-balanced low-fat diet • To lose weight, you must eat fewer Calories than your body is using so that your body will start to use the energy it has stored as fat • Your diet should still contain at least 1,200 daily Calories to be healthy

Lean Body Mass • It is not healthy to lose weight too quickly • If you eat too few Calories, you will not get all the nutrients that your body needs • Much of what is lost at first in quick-loss programs is water, and then lean body mass (protein in your muscles, organs, and bones)

Lean Body Mass • When you go off your diet, water and fat is regained very quickly • Lean body mass is only regained through exercising • If you are having trouble losing weight, ask someone what shares your concern about weight for extra support

Suggestions for Weight Loss • Set small goals (lose 5 pounds) • Reward yourself with something you enjoy besides food • Take a walk instead of eating when you are under stress • Avoid eating while watching TV, reading, or listening to music • Eat slowly • Avoid skipping meals

Gaining Weight Wisely • There are also people who are concerned about gaining weight • People who are more than 10% under the recommended weight for their height and age are said to be underweight • Many factors contribute to being underweight like teenagers growing rapidly and their bodies have not yet filled out

Gaining Weight Wisely • Many people who are underweight use up the food they eat immediately as energy needs • Adding 500 Calories a day will usually be sufficient to gain about one pound a week • At the same time, you should continue to exercise regularly (lifting weights can increase body weight with muscle mass)

Suggestions for Weight Gain • Increase servings of high-Calorie foods (carbohydrates and protein) • Snacks high in nutrients and Calories (dried fruit, nuts, dairy products) • Extra sandwich and milk after school or before bedtime

Eating Disorders • With the overemphasis today on being thin, some people have developed dangerous eating habits • Eating disorders are both emotional and nutritional problems that lie within the person • Not eating or eating too much are often symptoms of emotional difficulties • The most common eating disorders are obesity, anorexia nervosa, and bulimia

Obesity • Obesity is caused by overeating • Studies cannot figure out the relationship between eating behaviors and obesity • They cannot determine whether it is using food as a way to cope, or if being obese leads to emotional problems • They will agree that reasons for overeating is different in many individuals

Anorexia Nervosa • Anorexia nervosa is an eating disorder characterized by constant dieting, severe weight loss, and the illusion of being overweight in spite of weight loss • Warning signs of anorexia nervosa are dry skin, brittle hair, loss o body fat, and weak muscle tissue

Anorexia Nervosa • Anorexics will often make excuses for not eating, or shift food around their plates • They also wear bagging clothing and exercise excessively • Other signs include dehydration, fainting, irregular heartbeat, and loss of menstrual periods

Bulimia • Bulimia is characterized by eating large amounts of food, and making themselves vomit or using laxatives • Most bulimics are women who are of average weight or slightly overweight • They tend to gain weight easily and have a fear of being obese

Anorexics and Bulimics • Due to repeating vomiting, bulimics often have open sores in their mouths, red throats, and tooth decay • Anorexics and bulimics have trouble feeling good about their bodies no matter how good they may look • They both have intense fear of being fat, and are insecure in everything

In Conclusion… • People eat for many reasons other than to stay healthy • A healthy weight is something that is different for each individual • Your health and longevity may be related to the amount of fat that is stored in your body • If you are underweight or overweight, you will need to modify your calorie intake and your physical activity

Healthy Weight Management