UNIT 2 – BODY IMAGE2.3 Weight Management

Chapter 6.1/6.2

Standard 6.3a

Quick Write

List and describe three reasons people diet.

Body Image

Body Image – The way you see your body.

Body Image Statistics Two out of five women and one out of five men would trade three to five years

of their life to achieve their weight goals. In 1970 the average age of a girl who started dieting was 14; by 1990 the

average dieting age fell to 8. A study found that women overestimate the size of their hips by 16% and their

waists by 25%, yet the same women were able to correctly estimate the width of a box.

After viewing images of female fashion models, seven out of ten women felt more depressed and angry than prior to viewing the images.

The “ideal” woman - portrayed by models, Miss America, Barbie dolls, and screen actresses - is 5’5, weighs 100 pounds and wears a size 5.

Young girls are more afraid of becoming fat than they are of nuclear war, cancer, or losing their parents.

One out of three women and one out of four men are on a diet at any given time. Two thirds of dieters regain the weight within one year and virtually all regain it within five years.

The diet industry (diet foods, diet programs, diet drugs, etc.) takes in over $40 billion each year and continues to grow.

30% of women chose an ideal body shape that is 20% underweight and an additional 44% chose an ideal body shape that is 10% underweight.

The average U.S. woman is 5’4” and weighs 140 pounds whereas the average U.S. model is 5’11” and weighs 117 pounds.

Colorado University Study

Body Image Questionnaire1. Have you avoided sports or working out because

you didn’t want to be seen in gym clothes?

2. Does eating even a small amount of food make you feel fat?

3. Do you worry or obsess about your body not being small, thin or good enough?

4. Are you concerned your body is not muscular or strong enough?

5. Do you avoid wearing certain clothes because they make you feel fat?

6. Do you feel badly about yourself because you don’t like your body?

7. Have you ever disliked your body?

8. Do you want to change something about your body?

9. Do you compare yourself to others and "come up short?“

If you answered "Yes" to 3 or more questions, you may have a negative body image.

Ten Steps To Improve Body Image1. Appreciate all that your body can do. Every day your body

carries you closer to your dreams. Celebrate all of the amazing things your body does for you --running, dancing, breathing, laughing, dreaming, etc.

2. Keep a top-10 list of things you like about yourself -- things that aren’t related to how much you weigh or what you look like. Read your list often. Add to it as you become aware of more things to like about you.

3. Remind yourself that “true beauty” is not simply skin-deep. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful regardless of whether you physically look like a supermodel. Beauty is a state of mind, not a state of your body.

4. Look at yourself as a whole person. When you see yourself in a mirror or in your mind, choose not to focus on specific body parts. See yourself as you want others to seeyou -- as a whole person.

5. Surround yourself with positive people. It is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of liking yourself just as you naturally are.

Cont.

1. Shut down those voices in your head that tell you your body is not “right” or that you are a “bad” person. You can overpower those negative thoughts with positive ones. The next time you start to tear yourself down, build yourself back up with a few quick affirmations that work for you.

2. Wear clothes that are comfortable and that make you feel good about your body. Work with your body, not against it.

3. Become a critical viewer of social and media messages. Pay attention to images, slogans, or attitudes that make you feel bad about yourself or your body. Protest these messages: write a letter to the advertiser or talk back to the image or message.

4. Do something nice for yourself -- something that lets your body know you appreciate it. Take a bubble bath, make time for a nap, find a peaceful place outside to relax.

5. Use the time and energy that you might have spent worrying about food, calories, and your weight to do something to help others. Sometimes reaching out to other people can help you feel better about yourself and can make a positive change in our world.

Dove Project

Watch “Evolution” by DOVE Watch “Amy” by DOVE http://www.boardsmag.com/screeningroo

m/tvfilm/3421.html http://www.spike.com/video/dove-evoluti

on/2779259

Appropriate Weight Range

Body Mass Index (BMI) – Ratio that asses body size in relation to height and weight.

BMI = Weight (Lbs) X 703/[Height (Inches)] Find your BMI. Compare Your BMI to the one

on the following chart.

2

BMI Chart

Body Composition

Body Composition – Ratio of body fat to lean body tissue.

Overweight – A condition in which a person is heavier than the standard weight range for his/her height.

Obesity – Having excess amount of body fat.

Underweight – Less than standard weight and height

Weight Related Health Risk

Overweight Strains Muscles Strains Skeletal

System Heart Works Harder Lungs Work Harder High Blood Pressure High Cholesterol Diabetes, Asthma,

Cancer

Underweight Low Energy Fatigue Decreased Ability

to Fight Illness

Managing Weight

Target Appropriate Weight Set Realistic Goals Personalize Your Plan Write the Goal Down Evaluate Progress

Managing Weight

Weight Loss Strategies Reduce calorie intake Use moderation in

eating your favorite foods

Eat Nutrient Dense Foods – foods high in nutrients compared to calorie content (whole grains, fruits, vegetables, etc.).

Drink plenty of water

Weight Gain Strategies

Increase calorie intake

Eat often and increase portion size

Eat nutritious snacks

Build muscle

Risky Weight Loss Strategies Fad Diets – Weight loss plans that are

popular for a short period of time. (Atkins, South Beach)

Liquid Diets – Replacing food with a special liquid formula. (Slim Fast)

Fasting – Abstinence from eating. Diet Pills – Pills that suppress appetite.

(dexatrim)

Eating Disorders Eating Disorder – extreme eating behavior that can cause

serious illness or death. Anorexia Nervosa – weight loss through self-imposed starvation.

Health Risks Absence of Menstrual Cycle Low Bone Density, Low Body Temp., Low Blood Pressure Slowed Metabolism

Bulimia Nervosa – eating then purging. Health Risks

Dehydration, Kidney Damage, Irregular Heart Beat Tooth Decay, Digestive Tract Damage

Binge Eating Disorder Health Risk

Unhealthy Weight Gain Type 2 Diabetes Heart Disease/Stroke High Cholesterol/High Blood Pressure

BODY IMAGEWhat you think you look like

Do you think you’re overweight? Do you think you’re ugly?

Eating disorders

Mental illnesses related to nutrition

WARNING

The pictures you will see are of REAL people who are suffering from deadly diseases. Many of them have already died by now.

Anorexia

Exercising and dieting to get EXTREMELY skinny

Usually involves a distorted body image

What does anorexia do to you. You slowly starve to death It becomes an addiction you can’t break Of people with severe anorexia, more

than half of them die—it’s the most deadly mental illness

Stereotypes of Anorexics

Most anorexics are: Female Young

But, anorexia can occur in any group Men Older people Any race

Bulimia

Purging to lose weight

Purging usually means making yourself vomit, but it can also be taking laxatives to cause diarrhea

Bulimia

Binging is when you eat tons of food, then purge

Bulimia is a often more an issue of stress and emotion, not body image—they just want control over some part of their life

Bulimia is VERY common

1:5 girls are bulimic 1:20 boys are bulimic

If you have a problem with bulimia…

Talk to an adult you can trust You’ll need to see a doctor Therapy and antidepressants can help

How to Lose Weight…

Eat healthy&

Exercise More

Dieting Safety Do not lose more than 1 pound per week Do not get any skinnier than a BMI of 20

(most people look and feel GREAT with a BMI of 25)

Avoid “fad” diets Don’t skip meals or go hungry Talk to your doctor first!

Good diets aren’t temporary—they are lifestyle changes that you can maintain

forever

Should Kids Diet? Dieting interferes with puberty It’s normal and healthy for kids to gain

fat before a growth spurt Kids who diet have an increased risk of:

Developing an eating disorder Being obese as an adult Depression

If you are eating healthy and getting plenty of exercise, don’t worry about

your weight until you are an adult

FAD DIETSDangerous diets that promise easy weight loss

How Can You Identify a Fad Diet?

1. If they are selling a product2. If it isn’t intended to be a lifelong diet3. If it says that exercise isn’t needed4. If it blames one food, or says one food

will make you skinny5. If it promises “spot reduction”6. Beware of magazines, books, and

websites99.99% of them are QUACKERY

Why are Fad Diets dangerous?1. Lose weight too quickly2. Don’t get adequate nutrition3. Lose muscle and water, not fat4. Use dangerous products5. Result in you gaining weight once you

stop the diet

Examples of Fad Diets

Grapefruit Diet Atkins Diet The Raw Diet South Beach Diet Green Tea Diet

Assignment

Chapter 6 Lesson 1 pg 150 #2,3,4,5 Chapter 6 Lesson 2 pg 156 #1-5