Download Managing Weight/Eating Disorders Chapter 11, pages 288-315

Managing Weight/Eating Disorders
Chapter 11, pages 288-315
Calories
• Calories are the unit to
measure energy.
• They are the measure of
the energy in food and
the energy your body
burns through activity.
• Carbohydrates & protein
supply 4 calories per
gram, and fat supplies 9
calories per gram.
• The number of calories is
dependent on:
– The amount of
carbohydrate, fat, and
protein in food
– The portion size
– The way a food is
prepared or cooked
Energy Balance & Metabolism
• You need to balance the
amount of calories you
consume with how many
calories you burn with
activity.
• Metabolism is the process
by which the body breaks
down substances and gets
energy from food
• One pound of body fat
equals 3500 calories.
Thus if you consume 500
fewer calories than you
use every day, you will
lose 1 pound per week.
Body Mass Index (BMI)
• Body Mass Index (BMI) is
a measure of body weight
relative to height.
• It should not be used as a
predictor of health risk by
athletes, body builders,
and pregnant women due
to abnormally high BMI’s.
Weighing Too Much
1. Overweight – weighing
more than 10% over the
standard weight range
for your height.
 You may also be
overweight due to
excess muscle tissue,
not excess fat.
Weighing Too Much
2. Obese – excess body fat
(adipose tissue).
Weighing more than
20% over the standard
weight range for your
height.
• People have a higher risk
of health problems
including:
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Hypertension
Diabetes
High blood cholesterol
Atherosclerosis
Cancer
•
Some cause of obesity
include:
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Hereditary factors
Slow metabolism
Having more fat cells
(which get smaller but
not decrease in
number)
Weighing Too Much
• Set point theory – the body
works to maintain a
biological set point for
weight and body fat by
lowering the metabolic rate
when caloric intake
decreases.
Weighing Too Little
1. Underweight – being
10% or more below the
normal weight range for
your height.
• You may have little body
fat as an energy reserve,
and perhaps less
protective nutrients the
body stores making it
harder to fight off
infections, and have a
greater chance of
developing irondeficiency anemia
Weighing Too Little
2. Undernutrition – not
consuming enough
essential nutrients or
calories for normal body
function.
Managing Your Weight
Steps for a weight control
plan include:
1. Choose a target weight
that is within a healthy
range and not too thin.
2. Set realistic goals. Losing
or gaining ½ to 1 pound
per week is realistic,
attainable, and safe
3. Make a personal plan,
considering your own
food preferences and
lifestyle (activities)
4. Put your goal and plan in
writing.
5. Stick to your plan and
keep a diary of what you
eat and the activities
you do.
6. Think positively and
focus on progress (slipups occasionally occur
and are alright)
Managing Your Weight
7. Evaluate your progress
by weighing yourself
once a week at the same
time of day (not every
day).
8. Recognize that plateaus
(when weight doesn’t
change) are normal. If
you continue to exercise,
you will lower your set
point.
Weight-Loss Strategies
Eat fewer calories and burn
more calories through
exercise.
• Teens should eat at least
1400-1600 calories daily
to make sure they get
enough essential
nutrients.
• Choose nutrient-dense
foods – fruits, vegetables
& whole grain supply
nutrients with fewer
calories.
Weight-Loss Strategies
• Watch portion sizes –
stick to recommended
portion sizes for each
major food group on
ChooseMyPlate.gov.
• Eat fewer foods that are
high in fats and added
sugars – these add
calories without many
nutrients.
Weight-Loss Strategies
• Enjoy your favorite foods
in moderation.
• Be active.
• Tone your muscles – since
muscle tissue takes more
calories to maintain than
fat, increasing your
muscle mass means that
your body will use more
calories.
• Stay hydrated.
Weight-Gain Strategies
To gain healthy weight,
continue a regular exercise
program while using the
following strategies:
• Select foods from the 5
major food groups that
are higher in calories –
choose whole milk
instead of low-fat or fatfree milk
• Choose higher calorie,
nutrient-rich foods
(e.g., nuts, dried fruits,
cheese, avocados).
Weight-Gain Strategies
• Eat nutritious snacks –
enjoy nutritious snacks
more often to increase
your daily calorie intake.
• Get regular physical
activity – physical activity
will ensure that most of
the weight you gain is
muscle rather than fat.
Benefits of Regular Exercise
• Burns calories, which
promotes loss of body fat.
• It tones and builds muscle
to give a firm, lean body
shape.
• Helps promote a normal
appetite response.
• Helps relieve stress.
• Helps increase metabolic
rate & help lower your
biological set point.
• Increases self-esteem.
Fad Diets
• Fad diets typically
promise quick and easy
weight loss
• People on these diets
may lose weight
temporarily, but they
usually regain it after
going off the diet.
Fad Diets
• Beware of any diet that:
– Involves eating only one
food
– Claims that you can eat
anything you want or as
much as you want without
exercising.
– Promises quick results
– Supplies too few calories
(below 1400 calories) for
energy and health.
– Requires a weight-loss aid,
such as a vitamin pill, a
body wrap, a liquid shake,
or an appetite suppressant;
or the purchase of books
or DVDs.
– Promises spot-reducing.
– Does not teach a person
how to make lifestyle
changes to achieve
permanent weight loss.
Weight Cycling (seesaw or yo-yo dieting)
• The cycle of losing,
regaining, losing, and
regaining.
• Weight cycling may be
more unhealthy than
being slightly overweight
because lean muscle
tissue that is lost along
with body fat is replaced
with more body fat so a
person requires fewer
and fewer calories to
maintain weight and
losing weight becomes
harder and harder.
Other Risky Weight-Loss Strategies
1. Miracle Foods
• These plans promise you
can “burn fat” by eating
lots of a single food or
type of food.
• There is no single food
that can destroy fat.
• Moreover, eating only
certain types of food will
not give your body all
the nutrients it needs.
Other Risky Weight-Loss Strategies
2. High-Protein Diets
• Using protein as the only
source of nutrients can
result in serious health
problems, even death,
and needs to be closely
supervised by a health
care practitioner.
Other Risky Weight-Loss Strategies
3. Magic Combinations
• These plans promise
that certain foods will
trigger weight loss when
they’re eaten together.
• The food combinations
may be safe to eat as
part of an over-all
healthy diet, but there’s
no evidence that
combining certain foods
will lead to weight loss.
Other Risky Weight-Loss Strategies
4. Liquid Diets
• These plans replace solid
food with ultra-lowcalorie liquid formulas.
• These diets can lead to
dangerous side effects if
they are followed
incorrectly.
• However, doctors may
recommend them (with
supervision) for people
who are seriously obese.
Other Risky Weight-Loss Strategies
5. Diet Pills
• Some diet pills and
supplements claim to
suppress your appetite
so that you eat less.
• Others claim to “block”
or “flush” fat from your
body.
• Diet pills can be addictive.
• In addition, they may
cause drowsiness, anxiety,
a racing heart, or other
serious side effects.
Other Risky Weight-Loss Strategies
6. Fasting
• Fasting deprives the
body of needed
nutrients and can result
in dehydration.
• Some religious and
cultural customs require
people to fast for short
periods, such as specific
days or times of the day
during certain months
• This kind of short-term
fasting is safe for most
people.
Eating Disorders
1. Anorexia Nervosa
• A disorder in which the
irrational fear of
becoming obese results
in severe weight-loss
from self-induced
starvation.
• Anorexia means
(without appetite) and
Nervosa means “of
nervous origin”.
• It’s a psychological
disorder with emotional
and physical
consequences.
• It relates directly with a
person’s self concept and
coping abilities.
Eating Disorders
Behaviors & Emotions:
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Extremely low caloric
intake.
An obsession with
exercising.
Emotional problems.
Unnatural interest in
food.
Unrealistic or distorted
sense of body image.
Denial of an eating
problem.
Eating Disorders
Physical symptoms:
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Extreme weight loss.
Constipation
Hormonal changes.
Heart damage.
Impaired immune
function
Decreases heart rate
Cessation of menstrual
cycle
Death
Eating Disorders
2. Bulimia Nervosa
• A disorder in which
cycles of overeating are
followed by some form
of purging or clearing of
the digestive tract.
• A person with bulimia
follows a restrictive diet,
then binges when
hungry, and then purges
by vomiting or abusing
laxatives.
• After a binge, a person
may try to follow a
severely restrictive diet in
order to restore a sense
of control and avoid the
possibility of weight gain.
Eating Disorders
Behaviors and emotions:
• Misguided notion that
once the perfect figure
is attained, everything in
life will be fine.
• Often secretive, but
know that they have a
problem.
Eating Disorders
Physical Symptoms:
• Vomiting and diarrhea
which can lead to
dehydration, kidney
damage and irregular
heartbeat.
• Chronic vomiting erodes
tooth enamel, causes
tooth decay, and damages
tissue in the stomach,
esophagus, and mouth.
• Nutrient deficiencies may
develop
• Damage of blood
composition
Eating Disorders
3. Binge Eating Disorder
• A disorder in which
people overeat
compulsively.
• A person with this
disorder binge in much
the same way people
with bulimia do, eating
large amounts of food in
a short period of time,
but they do not purge.
• The binges are not as
frequent as with bulimia.
• It is more common in
males.
Eating Disorders
Behaviors and emotions:
• Usually triggered by some
emotional episode.
• They feel guilty and
disgusted after binging,
but feel powerless to
stop.
Eating Disorders
Physical symptoms:
• Become overweight or
obese.
• May develop health
problems associated with
obesity.