Chapter 6Maintaining a healthy body weight

Overweight and youthOver the last several decades, the number of

teens in this country who are overweight has tripled.

BMI above 85th percentile-at risk for overweight

Above 95th percentile is overweightBMI changes with ageOverweight adolescents have a 70% chance

of becoming overweight or obese as adults.

Effects on HealthCan effect self-esteem and quality of lifeBeing excessively overweight is linked with a

number of chronic physical diseases and conditions.

Increases the risk of high blood pressure and high blood cholesterol.

Excessive weight disabilities-health problems and diseases linked to or resulting directly from long-term overweight or obesity.

Breathing difficultiesAccumulations of internal body fat may press

against the diaphragm.( primary muscle involved in breathing).

Sleep apnea-a condition in which a person stops breathing during sleep, due to obstructed or reduced air passages.

Often snore, wakeup, and interrupt their normal restful sleeping patterns.

Can cause high blood pressure and other diseases, memory problems and weight gain

Impaired Glucose ToleranceA disorder in which blood glucose levels

become elevated.Insulin- a hormone produced by the

pancreas.Often in people with IGT, the pancreas

produces too little insulin to convert the glucose.

Major risk factor for type 2 diabetes.Which they develop infections more easily

than healthy individuals.

UnderweightBelow the 5th percentile for one’s age.Fat stores protective nutrients, these teens

are at a greater risk of infection from cold viruses and other pathogens.

Greater risk of anemia, irregular menstrual cycles, risk of osteoporosis.

6.2 Body Image Body Image- the way you see your body.Eating disorders- are psychological illnesses

that cause people to undereat, overeat, or practice other dangerous nutrition-related behaviors.

Anorexia nervosa- an eating disorder in which a person abnormally restricts his or her calorie intake.

https://www.youtube.com/watch?v=uKUSGOB-0V8

Anorexia nervosaHealth RisksSerious malnutrition, sterility, reduced bone

density, low body temperature, low blood pressure, slowed metabolism, reduction in organ size, serious heart problems, even death.

Common IndicatorsSudden massive weight loss, lying about

eating, feeling hungry, preoccupation with weight, signs of exercise addiction, withdrawal from social activities, belief that he or she is overweight.

Bulimia NervosaBulimia nervosa-an eating disorder in which

people overeat and then force themselves to purge the food afterword.

Self induced, laxativesExercise Bulimia- an eating disorder in which

people purge calories by exercising excessively.

Unlike anorectics, bulimics often have normal body composition so its harder to identify.

Dehydration, osteoperosis, kidney damage, tooth decay, irregular heartbeat.

Binge eating disorderBinge eating disorder-an eating disorder

where individuals eat more rapidly than normal until they cannot eat anymore.

Bigorexia- a disorder in which an individual falsely believes he or she is underweight or undersized.

Nutrition myths and fadsMyth-It is best to eat only one or two meals

per day to control your body weight.Fact- eat smaller meals more often, higher

RMR, curb hunger and prevents overeating

Myth-It is reasonable to lose 10 to 20 pounds in one week

Fact-When it happens mainly water weight which can lead to dehydration.

Myth- consuming large amounts of proteins and lifting weights are the best ways to increase the size of your muscles and your muscular strength.

Fact- lifting weight is an excellent activity but extra protein is not needed in your diet to increase the size of your muscles or strength.

Myth-consuming extra vitamins and minerals will help you feel better and perform better during exercise

Fact- Vitamins and minerals cannot give you extra energy because they don’t supply body with calories.

Myth-The best way to control your weight and body composition is by adjusting your exercise levels

Fact-Healthiest to combine healthy eating and exercise

Myth-It is easy to lose one pound of fat by burning 3,500 calories through exercise

Fact-to burn 1,000 you would have to run 8 to 20 miles. A more reasonable goal is 400-600 calories in an hour

Myth- Foods high in sugar, like candy bars, and sodas are good sources for quick energy if eaten 30 minutes before exercise

Fact-Foods high in sugar consumed right before exercise can lower your glucose levels and leave you feeling tired.

Fad dietFad diets-weight-loss plans that are popular

for only a short time.Diet pills- can control appetite but side

effects

Methods for weight controlFirst step toward making behavioral changes

that will lead to a more healthful weight is understanding the effect of unhealthful weight gain or loss.

Weight cycling-the cycle of losing, regaining, losing and regaining weight.

Your ultimate goal should be able to make permanent positive changes in your eating habits.