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Managing Weight and Eating Behaviors DIET What is a diet? Everything you eat and drink? Losing weight? Watching what you eat? Changing what you eat? What is Body Image? Body Image - the way you see your body What you believe about your appearance •How you feel about your height, weight, and shape •How you feel in your body, not just about your body •We are our worst critics Negative body image A distorted perception of your shape You think your shape is a sign of personal failure and everyone else is attractive You feel self-conscious, ashamed, and anxious about your body You feel uncomfortable and awkward Positive Body Image A clear true perception of your shape Understanding a person’s shape says very little about their character and value Feeling proud and accepting of your body http://www.ou.edu/swss/lybd99.gif Fad Diets Popular for a short time – come and go but rarely have a lasting effect Examples “Grapefruit diet,” “Cabbage soup diet,” “Hollywood liquid diet” “fasting” “diet pills” Others… Risks and Side effects Weight Cycling (aka “seesaw dieting,” “yo-yo dieting”) The cycle of losing, regaining, losing, and regaining Rapid ups and downs Eating Disorders Eating Disorders Females want to be 5’ 8” and 110 lbs Males want to be 6’ + and muscular Our society is obsessed with being thin along with psychological pressures result in eating disorders: anorexia nervosa, and bulimia nervosa Thousands of people in the US Mainly ♀, but ♂ too What is an Eating Disorder? Behaviors surrounding weight and food issues Types of Eating Disorders Anorexia- Self-starvation Bulimia- Binge and purge Binge Eating- Compulsive eating Anorexia Nervosa Symptoms Intense fear of weight http://wso.williams.edu/orgs/peerh/images/anorexia.j pg gain Self-starvation Loss of menstrual period Resistance to maintain bodyweight Depressed, low selfesteem and/or poor body image Warning Signs Distorted body image Dramatic weight loss Obsessed with weight, food, calories Refusal to eat certain foods Denial of hunger Anxiety about gaining weight Consistent excuses to avoid mealtimes Statistics about Anorexia 90-95% of victims are female 0.5-1% of American women suffer from Anorexia Nervosa 5-20% will die 10 million females and 1 million males struggle with anorexia or bulimia in the U.S. Health Consequences Abnormally slow heart rate and low blood pressure Reduction of bone density Muscle loss and weakness Dry hair and skin, hair loss Growth of a downy layer of hair (lanugo) to keep body warm Loss of menstrual period http://www.hairlossadvisory.com/images/hair_loss_remed y.jpg Bulimia Nervosa Symptoms Regular intake of large amounts of food Self-induced vomiting, use of laxatives, fasting, or compulsive exercising Extreme concern with body weight or shape Daily routine http://nuttre.files.wordpress.com/2007/07/la_bulimia_1.jpg Warning signs of Bulimia Evidence of binge eating Evidence of purging behaviors Unusual swelling of cheeks or jaw area Calluses on back of hands Discoloration or staining of teeth Withdrawal from friends Statistics on Bulimia Nervosa 1-2% of American women struggle with Bulimia 80% of patients are female People struggling with Bulimia will appear to be of average weight Health consequences Irregular heartbeats, heart failure, death Inflammation and possible rupture of esophagus Tooth decay Chronic irregular bowel movements Binge Eating Disorder (BED) Characteristics: Eating large quantities of food in a short period of time Feeling out of control over eating behavior Feeling ashamed or disgusted by behavior Eating when not hungry or in secret More common in males than any other eating disorder http://www.healthnews-stat.com/primages/binge-eating.jpg Statistics about BED Affects 1-5% of population 60% female, 40% male Associated with depression Health Consequences of BED High blood pressure High cholesterol levels Heart disease Diabetes mellitus Gallbladder disease ↓ Males and eating disorders Fewer males than females Involved with sports, entertainment, or modeling Usually overweight Try to improve athletic performance i.e. wrestling Why? Psychological Factors Social Factors Interpersonal Factors Other http://www.tvsa.co.za/mastershowimages/566_americas_next_top_model_468.jpg http://www.theage.com.au/ffximage/2007/09/28/Tyra_070829095609646_wideweb__300x375.jpg How do we prevent eating disorders? Promote self-esteem Size acceptance Celebrate the diversity in all sizes and shapes Discourage meal skipping Encourage eating in response to hunger, not emotions What do we do? Communicate care, concern, and a desire to talk about problems Encourage them to seek help Educate yourself Be honest, supportive and patient Know the differences between facts and myths Be caring, but firm. Compliment about positive qualities. Be a good role model What should I say? 1. 2. 3. 4. 5. 6. 7. Set time to talk. Communicate your concerns. Ask your friend to explore these concerns. Avoid conflicts if they are defiant. Avoid placing shame, blame, or guilt. Avoid giving simple solutions. Express your continued support. ACT NOW Ask to speak with your friend privately Confront with concern and care Tell your friend what you see that makes you feel concerned Never continue the conversation if either of you becomes too emotional Only professionals can diagnose, so don’t play therapist or caretaker When you end the conversation, tell an adult immediately What do we NOT do? Don’t control the situation Don’t blame yourself or others Don’t give advice unless asked for it Don’t nag or criticize Don’t focus on food, size, or weight Don’t expect them to change over night Treatment and help Therapists, counselors, social workers Dietitians and nutritionists Support groups Hospital care Remember to…. Treat your body with respect Fuel it with a variety of foods Give it enough rest Exercise moderately, not excessively Resist judging yourself Respect people based on their character NOT their appearance Managing a Healthy Weight HOW MANY CALORIES DO WE NEED? EVERYONE IS DIFFERENT! IT’S BASED ON… Age Gender Body Size Growth Rate Metabolic Rate Physical Activity MANAGING WEIGHT PG. 291 BMI= Body Mass Index which is the ratio of weight to height. Good indicator of health risks rather than just body weight Underweight = <18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obesity = BMI of 30 or greater - Remember: this may not be the best indicator Overweight vs. Obesity Overweight =heavier than Obesity = having excess body Overweight may NOT be Very common in the US standard weight for your height risky… Body composition is a better measure for this.. Ex. Football player fat More than 13% of teens in US are overweight 2 reasons for obesity: 1. sedentary lifestyle 2. poor eating habits http://www.youtube.com/watch?v=RpSfBp95NfQ&feature=PlayList&p=83370A58B5EA F72E&playnext=1&playnext_from=PL&index=20 Risks of weighing too much Heart disease Cancer Asthma Osteoarthritis Gallbladder disease Type 2 diabetes Affects self-esteem and social health Underweight Below the standard weight range for your height Risks: hard to fight infection due to inadequate nutrients and energy, undernourished which leads to abnormal body functions Higher risk to develop anemia (low iron) Starting a Weight Control Plan Target your weight Set SMART/REALISTIC goals – lose ½ to 1 pound a week Make a personal plan-eating/activity Put goal and plan in WRITING Evaluate Progress PLATEAUS are normal SMART WEIGHT LOSS STATEGIES WEIGHT LOSS WEIGHT GAIN Eat fewer calories Increase caloric intake Burn more calories Eat more times a day and have second helpings Lifelong Nutrition Nutritional Needs EVERYONE IS DIFFERENT! Age Gender Lifestyle Health Needs Activity level Know yourself and what is healthy for you!