On a piece of paper…

List three feelings a person might have about his or her body’s appearance.

Then write down three factors that might influence these feelings

American Family

Chapter 6

Managing Weight and Body Composition

Learning Objective and FCS Standards

Learning Objective: Students will identify how to determine a healthy weight, risks associated with being under or overweight, and healthy ways to manage weight. Students will also compare and contrast eating disorders and identify the physical and psychological effects of eating disorders. Students will also examine variations in the average diet.

FCS Standards:06-12.7.1, 7.B, 7.D, 7.E

Body Image and Weight-Calorie Connection

Body Image: The way you see your body.

Maintaining weight is a matter of energy balance. The calories you consume must equal the

calories you burn. If you eat more than you burn=gain weight. If you burn more than you eat=lose weight.

Determining Your Healthy Weight Range

Body Mass Index or BMI: A ratio that allows you to assess your body size in relation to your height and weight.

During the teen years, individuals grow at different rates and in different ways. There is no single size, shape, or growth pattern that is normal for everyone.

Overweight vs. Obesity

Overweight: a condition in which a person is heavier than the standard weight range for his or her height.

Obesity: having an excess amount of body fat.

Weight Related Risks

Overweight Strains the muscular and skeletal system Forces the heart and lungs to work harder Increases risk of high blood pressure, high

cholesterol, type 2 diabetes, asthma, and some cancers.

Underweight: a condition in which a person is less than the standard weight range for his/her height. Not getting enough nutrients may lead to fatigue,

decreased ability to fight illness.

Tips for Managing Weight

Target appropriate weight Set realistic goals Personalize your plan Put your goal and plan in writing Evaluate your progress

Healthy Weight-loss Strategies

Eat 1,700 to 1,800 calories to meet your body’s energy needs. (less than 1,400 may cause you to miss nutrients)

Include your favorites in moderation

Eat a variety of low-calorie, nutrient-dense foods-foods that are high in nutrients as compared with their caloric content

Drink plenty of water

Healthy Weight-gain Strategies

Increase your caloric intake Eat often and take second helpings Eat nutritious snacks Build muscle

No matter what weight management plan you choose, get plenty of exercise.

Risky Weight-loss Strategies-Fad Diets

Fad Diets: weight-loss plans that are popular for only a short time.

The problem with fad dietsHard to stick with.May be costly.May not get all of your nutrients.Weight loss is usually regained.

Risky Weight-loss Strategies-Liquid Diets

Liquid Diets: Replacing all food intake with a special liquid formula The problem with liquid diets:

Usually don’t meet the body’s energy needs

FatigueDon’t supply enough nutrients and fiberHigh-protein and low carb can cause

serious health problems, even death.

Risky Weight-loss Strategies

Fasting: Abstaining from eating Problem with fasting:

Deprives body of nutrients and energy. May become dehydrated. Body begins to break down protein in muscle for

energy.

Diet Pills: Many work to depress appetite Problem with diet pills:

May cause drowsiness, anxiety, racing heart May be addictive May cause dehydration

Weight Cycling

Weight Cycling: The repeated pattern of loss and regain of body weight Common for fad dieters May be harmful to the body-not proven yet.

Buyer Beware

Complete Buyer Beware

Activity

Complete Activity 20, Strategy Sessions.

Eating Disorders

Eating Disorder: an extreme harmful eating behavior that can cause serious illness or even death

Types of Eating Disorders: Anorexia Nervosa Bulimia Nervosa Binge-Eating

Anorexia Nervosa

Anorexia Nervosa: A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation. Psychological disorder with emotional and physical

consequences. Relates to self-concept, perfectionism, coping abilities,

outside pressures, high expectations, need to be accepted, and a need to achieve. May also be genetic.

Usually develop in teenage girls

More on Anorexia Nervosa

Symptoms include:

extremely low caloric intake

obsession with exercise

emotional problems

unnatural interest in food

distorted body image

denial of an eating problem

More on Anorexia Nervosa

Health Consequences may cause a woman to stop menstruating loss of bone density low body temperature low blood pressure slowed metabolism reduction in organ size heart problems death.

Treatment: Psychological treatment, may need in-patient hospitalization.

Bulimia Nervosa

Bulimia Nervosa: A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating. Binging: consuming large amounts of food Purging: vomiting or taking laxatives

Other symptoms: distorted body image unnatural interest in food

• Causes:• societal pressures• self-esteem issues• family problems• other mental

health issues

Bulimia Nervosa Health Consequences

Dehydration kidney damage irregular heartbeat destroys tooth enamel damages tissues of stomach, esophagus, and mouth disrupts digestion and absorption-causing nutrient

deficiencies.

Treatment: medication and psychological counseling

Binge Eating

Binge Eating: A disorder characterized by compulsive overeating. Consuming huge amounts of food without purging. May signal problems with emotional eating or

depression.

Binge Eating

Health Consequences unhealthful weight gain leading to problems with type 2 diabetes, heart disease, and

stroke gallbladder problems high blood pressure high cholesterol increases risk of certain types of cancer.

Treatment: Psychological counseling, possibly medication.

Variations in Diet Variations for those involved in sports.

Rehydration: restoring lost body fluids Important when competing in sports Helps maintain your electrolytes: minerals that help

maintain the body’s fluid balance. These include sodium, chloride, and potassium.

Making Weight Weight loss should only happen ½ to 1 lbs. per week

Gaining Weight Get your nutrition from foods, not protein supplements. Don’t gain more than 1-2 lbs. per week. Definitely stay away from anabolic steroids.

Eat 3-4 hours before competition and drink plenty of water.

Vegetarianism

Vegetarian: a person who eats mostly or only plant foods.

Different types Lacto-ovo: includes dairy and egg foods Lacto vegetarianism: includes dairy, but no eggs Ovo vegetarianism: includes eggs, but no milk Vegan: only plant sources

Others who need variations in diet.

Pregnant women: greater need for folate, iron, calcium. Needs to consume about 300 more calories than normal.

Nursing mothers: Also need a few more calories and a balanced diet.

Dietary Supplements

Dietary supplements: a non-food form of one or more nutrients. Can come in pill, capsule, power, or liquid form Can be used for those that need a little extra of a certain

nutrient-vegans, pregnant or nursing moms, people receiving certain medical treatment, those with anemia.

Risks of dietary supplements Megadose: a very large amount of a dietary supplement Herbal Supplement: a chemical substance from plants that

may be sold as a dietary supplement. Don’t be fooled, just because it’s natural. Supplements to look out for include: ephedra, lobelia, yohimbe,

chaparral.