Transcript Maintaining a Healthy Weight

Healthy Ways to Manage Weight
Target your appropriate weight
Set realistic goals
Not healthy to lose more than 2 pounds a week
Personalize your plan
Include nutrition and physical activity
Put your goal and plan in writing
Evaluate your progress
Lose Fat…Not Muscle!
1-2 pounds per week is recommended
Faster weight loss usually mans loss of
water and muscle
1lb/week = 500 calories/day (eat less or
exercise more)
Remember 1 lb = 3500 kcal
Energy Balance is Easy!
40% of adults are trying to lose weight on
any given day.
3 options for weight loss
Diet only
Reduce calories coming in
Exercise only
Increase calories going out
Combine Diet and Exercise
Best option!
Reduce calories coming in and increase
calories going out.
Diet only
Reduction in metabolism
Loss of water
Loss of fat free mass
Loss of fat mass
Exercise only
Slow and gradual
Most people want a “quick fix”
Diet AND Exercise
Reduce calories coming in (300-500 kcal)
Increase calories burned (300-500)
Offset decrease in metabolism
Keep most of your muscle
ACSM recommended weight loss in 1
week = 2 lbs or less
Healthy Weight-Loss Strategies
Eat 1,700 to 1,800 calories to meet your
body’s energy needs
Remember your BMR
Include your favorites in moderation
80/20 rule
Eat a variety of low-calorie, nutrient dense
foods
Drink plenty of water
Being Underweight Can Also Be Risky
 Underweight – a condition in which a person is
less than the standard weight range for his or
her height
 May be normal
Genetics
Fast metabolism
 Some diet to stay extremely thin
Little stored fat (energy reserve)
May not get enough calories and nutrients for healthy
growth
 Can lead to fatigue and decreased ability to fight disease
Healthy Weight-Gain Strategies
Increase your calorie intake
Eat often and take second helpings
Eat nutritious snacks
Build muscle
Resistance training
Going ON a diet
suggests that you
will go OFF…
Aim for
LIFESTYLE CHANGES!!!
The diet industry
The dieting industry is a
$40 billion industry
Americans spend yearly…
$2.4 billion on pre-packaged
weight loss meals
$1.7 billion on weight loss
shakes
$15 billion on diet soda
Dieting today
Today
70% of high school girls have tried to diet at
least once
1964
Only 15% of American adults were dieting
Fad Diets
Weight-loss plans that are popular for only
a short time
May promise quick and easy weight loss
Most very low calorie
Weight loss is not permanent
Associated with medical problems
Impaired glucose tolerance, liver and G-I
abnormalities, sudden death
Low Carb Diets
Ex ) Atkins
Idea is that if you restrict carbs…your body
will burn fat
Problem – your body needs carbs to burn
fat
Not healthy in the long-term because they
are low in grains, fruits, and veggies
Liquid formulas
Ex) Slimfast
Lowers the number of calories per day by
replacing meals with liquid
This can be dangerous – most likely not
getting all of the nutrients your body
needs!
Stimulants
Ex) ephedra, caffeine
Reduce appetite and give a feeling of
energy
Bad side effects – nervousness, dizziness,
headache, increased blood pressure,
heart attacks, and seizures
Fasting
Not eating
Weight loss is initially rapid as the body
uses fat stores for energy
Body proteins are broken down to provide
the missing energy = loss of muscle mass
Diet Pills
A pill that causes you to lose weight
without the need for low calorie diets and
exercise
No SAFE pill exists!
Only 1 diet pill is approved by the FDA
Diet pills can claim whatever they want –
don’t have to have scientific proof
Surgery
Gastric bypass – changes the structure of
the digestive tract by bypassing part of the
stomach
Reduces the amount of food you can eat
Weight Cycling
The repeated pattern
of loss and regain of
body weight
People on diets gain
more weight than
non-dieters
Dieters lost 1 billion
lbs/year and GAINED
1.2 billion pounds
Within 5 years 95% of
dieters will regain all
the weight they lost
Weight loss – the safe way
Lifestyle change!!!
Balance your food intake with your exercise
Tip the energy balance
Change the habits that lead to weight gain
Eating Disorders
An extreme, harmful eating
behavior that can cause serious
illness or even death
Body Image
How you see and
feel about your
appearance and
how comfortable
you are with your
body
Having a healthy
body image means
you accept your
body’s appearance
and abilities
Anorexia Nervosa
 A disorder in which the irrational fear of
becoming obese results in severe weight loss
from self-imposed starvation
 Signs/symptoms
Extremely low caloric intake
Obsession with exercising
Emotional problems
Unnatural interest in food
Distorted body image
Denial of eating problem
Health Consequences of Anorexia
Related to malnutrition and starvation
Stop menstruating
Loss of bone density
Low body temperature
Low blood pressure
Slowed metabolism
Reduction in organ size
May develop serious heart problems
Irregular heartbeat
Can lead to cardiac arrest and sudden death
Bulimia Nervosa
 A disorder in which some form of purging or clearing
of the digestive tract follows cycles of overeating
 Cycles of binging and purging
 Often fasts of follows a strict diet and then binges
(eats large amounts of food)
 Signs/symptoms
Preoccupation with body weight
Binging with or without purging
Bloodshot eyes and sore throat
Dental problems
Irregular menstrual periods
Depression and mood swings
Feeling out of control
Health Consequences of Bulimia
 Dehydration
 Kidney damage
 Irregular heartbeat
 Destroys tooth enamel
 Tooth decay
 Damages tissues of the stomach, esophagus,
and mouth
 Disrupts digestion and absorption…can lead to
nutrient deficiencies
Binge Eating Disorder
 A disorder characterized by compulsive
overeating
 Consume huge amounts of food at one time but
do not try to purge
 Signal the use of food for a coping mechanism
 Binging episodes accompanied by feelings of
guilt, shame, and loss of control
 Results in unhealthful weight gain
Type 2 diabetes, heart disease, and stroke
Gallbladder problems, high blood pressure, high
cholesterol, increased risk of certain cancers
Disordered eating patterns
 Eating behaviors that are not severe enough to
be classified as a specific eating disorder
 Signs/symptoms
Weight loss (less than anorexia)
Binging and purging less frequently than in Bulimia
Purging after eating small amount of food
Deliberate dehydration for weight loss
Hiding food
Over-exercising
Constant dissatisfaction with physical appearance
Could you be at risk?
Warning signs
Preferring to eat alone
Being overly critical about body size and shape
Thinking about food often
Weighing everyday
Eating a lot of “diet” foods
Getting help
Professional help
Physicians
Psychologists
Nutritionists
Support groups and clinics
Nutrition for Individual Needs
Performance Nutrition
 The training diet
Best eating plan for athletes is balanced, moderate, and
varied
Because you burn more calories (activity), you need to
consume more calories
 Eat nutrient dense foods
 Hydration
Amount of fluids lost increases during physical activity
Dehydration – can lead to an imbalance of electrolytes
(minerals tat maintain the body’s fluid balance)
Make sure you take in as much water as you lose
Rehydration – restoring lost body fluids
Vegetarianism
 Vegetarian – a person who eats mostly or only plant
foods
 Lacto-ovo vegetarian
 Eats dairy (lacto) and eggs (ovo) and foods from plants
 Lacto vegetarian
 Dairy foods and foods from plants
 Ovo vegetarian
 Eggs and foods from plants
 Vegan
 Plant foods only!
 Fortified soy products are usually used to replace dairy
 Must eat a variety of incomplete proteins to get ALL 20
amino acids – to make complete proteins
Dietary Supplements
A non-food form of one or more nutrients
Eating a balanced diet can provide all the
nutrients your body needs
Taking a multivitamin and mineral
supplement may be recommended
Risks of Dietary Supplements
Megadose – a very large amount of a
dietary supplement
Fat-soluble vitamins stay in your body a long
time and may cause toxicity if taken in large
amounts
Herbal supplement – a chemical
substance from plants that may be sold as
a dietary supplement
Not regulated by the FDA
Nutrition Throughout Life
People have different dietary
needs at different stages of life
Nutrition During Pregnancy
 Pregnant women only need
450 extra calories per day
 Multivitamin and mineral
supplements
 Folate (folic acid)
Can prevent spinal defects in
the developing fetus
 Iron
Increased blood volume = more
iron needed
 Calcium
Helps build bones and teeth of
developing fetus and replaces
any calcium taken from the
mother’s bones
Nutrition Throughout Life
 Infants
 Breastfeeding is the best way (contains all nutrients)
 Fortified formulas
 After 4-6 months begin to include soft foods such as cereals and pureed
fruits and vegetables
 Childhood
 Follow food guide pyramid, but smaller portions
 Teens (growing)
 Need extra calories
 Adults (aren’t growing)
 Lower calorie requirement – must carefully plan their diet to include
nutrient dense foods that provide for nutrient needs without exceeding
calorie needs
 Older Adults
 May be advised to follow a special diet if they have a specific health
problem
 May need a dietary supplement