CHAPTER 6:

Managing Weight & Body Composition

THE WEIGHT-CALORIE CONNECTION

MAINTAIN WEIGHT

CALORIES YOU EAT

CALORIES YOU BURN

THE WEIGHT-CALORIE CONNECTIONWEIGHT LOSS

CALORIES YOU EAT

CALORIES YOU BURN

THE WEIGHT-CALORIE CONNECTIONWEIGHT GAIN

CALORIES YOU EAT

CALORIES YOU BURN

BMIBMI = weight (in pounds) x 703/[height(in inches)]2

BODY WEIGHT vs BODY FAT

OBESITY = having an excess amount of body fat.

OVERWEIGHT = heavier than the standard weight range for his or her height.

WEIGHT-RELATED HEALTH RISKS

Health Risks

• 14% of teens• Excess body fat strains

muscles and the skeletal system

• Heart & lungs work harder• Increases the risk of high

blood pressure• Increases the risk of high

cholesterol• Increases the risk of Type 2

diabetes, asthma, and some cancers

OVERWEIGHT

Causes

• Genetics• Eating too many calories• Physical Inactivity

WEIGHT-RELATED HEALTH RISKS

Health Risks

• Little stored fat to provide the body with an energy

reserve• Not eating enough calories

or nutrients for health and growth

• Leads to fatigue (being tired)• Decreased ability to fight

illness

UNDERWEIGHT

Causes

• Genetics• Fast Metabolism

• Diet or Exercise to stay thin

HEALTHFUL WAYS TO MANAGE WEIGHT

• Target your appropriate weight• Speak with a health care professional

• Set realistic goals• Gaining or Losing ½ pound to 1 pound a week is safe

• Personalize your plan• Food preferences & lifestyle

• Put your goal and plan in writing• Food Log

• Evaluate your progress• Weigh yourself weekly at the same time of day

HEALTHFUL WEIGHT-LOSS STRATEGIES

• Eat 1,700 – 1,800 calories daily to meet your body’s energy needs• Eat at least the minimum number of servings for each of

the 5 food groups• Include your favorites in moderation• Smaller portions• Less frequent

• Eat a variety of low-calorie, nutrient-dense foods.• Whole-grain products• Vegetables• Fruits

• Drink plenty of water• 8 glasses a day

HEALTHFUL WEIGHT-GAIN STRATEGIES

• Increase your calorie intake• Choose foods high in complex carbohydrates • Breads, pasta & potatoes

• Limit foods high in fat & sugar• Eat often and take second helpings• Choose more than the minimum number of servings from

each food group• Eat nutritious snacks• Snack 2-3 hours before meals

• Build muscle• Resistance training program to help gain weight by gaining

muscle mass.

RISKY WEIGHT-LOSS STRATEGIES

• Fad Diets • Limit food variety• Costly – required dieters to buy certain products• Fail to provide the body with the nutrients it needs for

health and growth.

• Liquid Diets• Do not meet body’s energy needs• Dieter feels fatigued (tired)• Do not provide dieter with fiber and other needed

nutrients• Can cause serious health problems & death

RISKY WEIGHT-LOSS STRATEGIES• Fasting• Deprives your body of needed nutrients and energy• Body begins breaking down protein stored in muscle

tissue for energy• Dehydration• Short periods of time (religious purposes) will not be

dangerous

• Diet Pills• Suppressing appetite• Cause drowsiness, anxiety, a racing heart, or other serious

side effects.• Addictive• Dehydration

RISKS OF EATING DISORDERS• Becoming obsessed with thinness can lead to eating

disorders• Exact cause of eating disorders is unknown• May be mental/emotional factors• Body image• Social and family pressures• Perfectionism

• Genetic• Teens are at a higher risk if:• Family history of weight problems• Depression• Substance abuse

• 90% of eating disorders are in females• 1% of females between ages 16-18 have illness

ANOREXIA NERVOSA

• Self-imposed starvation• Psychological disorder with emotional and physical

consequences• Individual’s self-concept and coping abilities• Characteristics: outside pressures, high

expectations, a need to be accepted, a need to achieve

• Genetics & other biological factors• Hormones and certain brain chemicals have been

shown to trigger the illness• Symptoms: extremely low caloric intake, an

obsession with exercising, emotional problems, an unnatural interest in food, a distorted body image, and denial of an eating problem.

ANOREXIA NERVOSA

Health Consequences

• Physical Consequences• Malnutrition• Starvation• Females stop menstruating• Loss of bone density• Low body temperature• Low blood pressure• Slowed metabolism• Reduction in organ size• Serious heart problems• Irregular heartbeat• Cardiac arrest & Sudden Death

ANOREXIA NERVOSA

Treatment

• Stay at a clinic or hospital• Receive nutrients to regain weight and strength• Psychological treatment

BULIMIA NERVOSA

• Purging or clearing of the digestive tract followed by cycles of overeating

• Fasts, diets, then binges• Vomits or uses laxatives• Exact cause of illness is unknown.• Societal pressures• Self-esteem• Family problems.

• Symptoms: distorted body image, an unnatural interest in food.

BULIMIA NERVOSA

Health Consequences

• Dehydration• Kidney damage• Irregular heartbeat• Destroys tooth enamel• Tooth decay• Damages tissue of the stomach, esophagus and

mouth• Laxatives disrupts digestion and absorption and may

cause nutrient deficiencies

BULIMIA NERVOSA

Treatment

• Medication• Psychological counseling