Transcript Healthy weight loss

HEALTHY WEIGHT
MANAGEMENT
Chapter 13
WEIGH THE RISKS
OVERWEIGHT VS. UNDERWEIGHT
 Cancer
 Discrimination
 Fatigue
 Heart Disease
 Hypertension (High blood
pressure)
 Irregular menstruation
(women)
 Low self-esteem
 Osteoarthritis
 Osteoporosis
 Pregnancy Complications
 Inability to stay warm
 Respiratory problems
 Inadequate nutrient storage
 Surgical Complications
 Fertility Issues
 Type 2 Diabetes
 Gallbladder issues
 Lowered Immunity
FACTORS AFFECTING WEIGHT
STATUS
 Heredity
 Genetic Make-up
 Eating Habits
 When, why, and what you eat
 Activity Level
 Allows your body to burn more calories
HEREDITY
 Inherited traits:
 Location of fat in the body
 Bone Size
 Some research indicates certain genes may be linked to obesity
 Hormones leptin and ghrelin
 Leptin= makes appetite hard to control (affects brain)
 Ghrelin= stimulates appetite (affects stomach)
 If you have overweight, obese, or even thin relatives and family
members, you are not destined to have that body type.
EATING HABITS
 Formed early in life
 Parents and caregivers have a large influence on the foods we choose from a young
age
 Busy schedules, peers, weight concerns, TV watching, and video games may
encourage snacking throughout the day or consuming quick meals low in
nutrients
 Common eating patterns of consuming meals away from home can be
dangerous to your health
 Large portion sizes
 Lack of nutrients
 Environmental Cues
 Getting home from school may cue you to have a snack
 Eating dessert after finishing a meal
 Psychological Cues
 Emotions may influence when and how much you eat
 Boredom, loneliness, depression, fear could trigger overeating
ACTIVITY LEVEL
 Affect weight status by influencing the “calories out” side
of the energy balance equation
 Becoming more physically active can help you burn
calories which will also increase your need for more
calories for energy
LOSING WEIGHT
 Numerous strategies are available, some safe and effective, others
may be dangerous
 Consider several factors before beginning a weight loss program:
 Health Status
 Pregnant women and those who are ill should avoid restricting calories
 Age
 Weight loss is not recommended for children and teens who are still growing
and developing, could stunt growth
 Motivation and body structure
 Main goal should be good health
 Emotional Support
 Receiving encouragement from family members and friends will increase
success rates with a weight management plan
THE MATH OF LOSING A POUND
OF FAT
 One pound of body fat stores roughly 3, 500 calories
 To lose one pound of body fat, a person must create an energy
deficit of 3, 500 calories
 Studies show maintaining weight loss is easier for people who
spread this calorie deficit over 1-2 weeks which means creating a
calorie deficit of 500 to 250 calories per day
 This can be achieved by increasing calorie expenditure or
decreasing calorie intake
UNSAFE WEIGHT LOSS PRACTICES
 Many people who want to make a change often fall victim to “quick
and easy” weight loss schemes
 No magic tricks exist for healthful weight loss
 It takes self control, increasing physical activity, and more healthful
food choices
 Avoid the following:
 Fad diets: promise rapid weight loss in a short period of time
 Pills, body wraps, and gels: Often advertised as “fast-working, incredible
energy, inexpensive, painless, and guaranteed”
 Crash diets: provide fewer than 1,200 calories a day
 Yo-Yo Dieting: pattern of repeatedly losing and gaining weight over time
 Let’s look at some!
SAFE WEIGHT LOSS GUIDELINES
 Evaluate Weight-Loss Plans Carefully
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Should encourage a gradual weight loss
Provide all the nutrients your body needs
Be as close to your taste buds as possible
Avoid hunger
A change you could make and follow for the rest of your life
 Control Calorie Intake Through Planned Food Choices
 More fruits, veggies, and whole grains
 Healthy Dining Out Practices
 Healthy Food Prep Methods to conserve nutrients
 Change Eating Habits
 Keep a food diary to recognize eating patterns
 Increase Levels of Daily Activity
 Aim for at least an hour of moderate-vigorous physical activity each day
 Find activities you enjoy
HEALTHY WEIGHT GAIN
 Gaining weight can be as difficult for someone who is
underweight as losing weight is for someone who is overweight
 Gaining weight means consuming more calories than the body
expends
 Goal is to gain lean body mass, not simply fat tissue
 To build lean body mass, exercise is necessary
TIPS FOR HEALTHY WEIGHT GAIN
 Avoid fads and gimmicks that may promise to help you “bulk-up” fast
 Choose calorie dense foods that contain healthy fats
 Snack on dried fruits
 Add small amounts of calorie-dense toppings such as salad dressings, croutons, and
dessert sauces
 Try eating bigger, more frequent meals
 Consume snacks between meals
 Add juices, milk, and low-fat milk shakes as fluid sources that are higher in calories than
water
 Continue to drink water throughout the day
 Limit bulky, low-calorie foods such as leafy green salads and clear soups
 Add a weight lifting or resistance training program to help increase lean body mass
 Get adequate amounts of rest
GOOD ADVICE VS. BAD ADVICE
DIRECTIONS: ON YOUR WHITE BOARD, WRITE “BA” FOR BAD ADVICE OR “GA” FOR
GOOD ADVICE. BE READY TO JUSTIFY YOUR RESPONSE.
 Think of food as the enemy and self-denial as the goal
 See a doctor before you begin a weight loss program
 Think of losing weight as managing intake, not as dieting
 Read any weight loss plan you are considering carefully and
thoroughly
 The best diets are those that allow you to take off pounds
quickly
 Choose a diet that is as close to your food preferences as
possible
 The all carrot diet is a good choice because carrots have a lot
of vitamins
GOOD ADVICE VS. BAD ADVICE
 A good diet should allow you to dine out without social
discomfort or embarrassment
 Avoid diets that are based on the use of pills
 To lose weight, cut down on vegetables and whole grain foods
which contain a lot of carbohydrates
 Lose weight slowly to avoid health risks
 Replace snacks and bad fats with fresh fruits
 Keep a food diary to help identify problem eating behaviors
 Choose steamed or broiled, not fried, foods when dining out
 Drink a glass of water before a meal so you will not feel so hungry
GOOD ADVICE VS. BAD ADVICE
 Weigh yourself everyday
 Always clean your plate
 Consider going to see a registered dietician to get
counseling about weight loss
 Diet pills can be part of a healthy diet if taken
correctly
 Use a smaller plate so your portions of food do
not look so small