Healthy Weight Healthy Weight and Body Imageand Body Image

Chapter 6Chapter 6

Body ImageBody Image

The way you see your bodyThe way you see your body

How might messages sent by media images How might messages sent by media images negatively affect body image???negatively affect body image???

Dove Evolution CommercialDove Evolution Commercial

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Maintaining a Healthy Maintaining a Healthy WeightWeight

Calories consumed must equal the calories Calories consumed must equal the calories your body burnsyour body burns Calorie: unit used to measure energyCalorie: unit used to measure energy

Take in fewer calories than you burn = weight Take in fewer calories than you burn = weight lostlost

Take in more calories than you burn = weight Take in more calories than you burn = weight gain gain

** Adding just 100 extra calories to your daily ** Adding just 100 extra calories to your daily food intake without changing your activity level food intake without changing your activity level will add 10 pounds to your weight in 1 year. will add 10 pounds to your weight in 1 year.

Determining Your Determining Your WeightWeight

Several factors to consider:Several factors to consider: GenderGender AgeAge HeightHeight Body frameBody frame Growth rateGrowth rate Metabolic rateMetabolic rate Activity levelActivity level

Body Mass IndexBody Mass Index

Ratio that allows you to assess your Ratio that allows you to assess your body size in relation to your height body size in relation to your height and weight.and weight. Different charts for males and femalesDifferent charts for males and females

Calculate your BMI – see chart on Calculate your BMI – see chart on pg. 146pg. 146 Where do you fall??Where do you fall?? Valid test?Valid test?

Body CompositionBody Composition

Ratio of body fat to lean body tissueRatio of body fat to lean body tissue

Body Weight vs. Body FatBody Weight vs. Body Fat Overweight is a condition in which a Overweight is a condition in which a

person is heavier than the standard person is heavier than the standard weight range for his or her height weight range for his or her height

Obesity refers specifically to having an Obesity refers specifically to having an excess amount of body fatexcess amount of body fat

When might being When might being overweight NOT pose a overweight NOT pose a health risk???health risk???

Answer:Answer:

Athletes such as bodybuilders or Athletes such as bodybuilders or football players may be football players may be overweight because of excess overweight because of excess muscle tissue rather than excess muscle tissue rather than excess body fat.body fat.

Weight-Related Health Weight-Related Health RisksRisks

OverweightOverweight Increase risk of high blood pressureIncrease risk of high blood pressure High cholesterolHigh cholesterol Increase risk of type 2 diabetesIncrease risk of type 2 diabetes AsthmaAsthma CancerCancer

Weight-Related Health Weight-Related Health RisksRisks

UnderweightUnderweight FatigueFatigue Decreased ability to fight illnessDecreased ability to fight illness Not enough nutrientsNot enough nutrients

Healthful Ways to Manage Healthful Ways to Manage WeightWeight

Target your appropriate weightTarget your appropriate weight Set realistic goalsSet realistic goals Personalize your planPersonalize your plan Put your goal and plan into writingPut your goal and plan into writing Evaluate your progressEvaluate your progress

Healthy Weight-Loss Healthy Weight-Loss StrategiesStrategies

Include your favorites in moderationInclude your favorites in moderation Eat a variety of low-calorie, nutrient-Eat a variety of low-calorie, nutrient-

dense foods (dense foods (foods that are high in foods that are high in nutrients as compared with their nutrients as compared with their calorie contentcalorie content).). Whole grain products, vegetables and Whole grain products, vegetables and

fruitsfruits Drink plenty of waterDrink plenty of water

Healthy Weight-Gain Healthy Weight-Gain StrategiesStrategies

Increase your calorie intakeIncrease your calorie intake Eat often and take second helpingsEat often and take second helpings Eat nutritious snacksEat nutritious snacks Build muscleBuild muscle

Whether you are trying to Whether you are trying to lose weight or gain lose weight or gain weight…. Physical weight…. Physical activity should be a part activity should be a part of your plan!!!of your plan!!!

Write down one weight-related Write down one weight-related goal. What are you going to goal. What are you going to do to reach that goal??do to reach that goal??

Fad Diets and Fad Diets and Eating Eating

DisordersDisorders

Fad DietsFad Diets

Weight-loss plans that are popular Weight-loss plans that are popular for only a short timefor only a short time Limit food varietyLimit food variety Do not offer information on healthy Do not offer information on healthy

eating patternseating patterns Fails to provide body with proper Fails to provide body with proper

nutrientsnutrients Weight lost is usually regainedWeight lost is usually regained

Liquid DietsLiquid Diets

Replaces all food intake with a Replaces all food intake with a special liquid formulaspecial liquid formula Do not meet body’s energy needsDo not meet body’s energy needs Dieter feels fatiguedDieter feels fatigued No fiber or proper nutrientsNo fiber or proper nutrients High protein, low carbohydratesHigh protein, low carbohydrates

FastingFasting

Abstain from eatingAbstain from eating Deprives body of nutrients and energyDeprives body of nutrients and energy Body breaks down stored proteinBody breaks down stored protein DehydratedDehydrated

Sometimes popular with some Sometimes popular with some cultures or religion…. But only cultures or religion…. But only fasting for a short time.fasting for a short time.

Diet PillsDiet Pills

Suppresses appetiteSuppresses appetite DrowsinessDrowsiness AnxietyAnxiety Racing heartRacing heart AddictiveAddictive Lose more water than normalLose more water than normal

What are some other fad What are some other fad diets you can think of???diets you can think of???

Weight CyclingWeight Cycling

The repeated pattern of loss and The repeated pattern of loss and regain of body weightregain of body weight Common in people who follow fad dietsCommon in people who follow fad diets

Eating DisordersEating Disorders

Extreme, harmful eating behavior Extreme, harmful eating behavior that can cause serious illness or even that can cause serious illness or even death.death.

Mental or emotional factorsMental or emotional factors Poor body imagePoor body image Social pressuresSocial pressures Family pressuresFamily pressures Perfectionism Perfectionism Genetic???Genetic???

Anorexia NervosaAnorexia Nervosa Disorder in which the irrational fear of Disorder in which the irrational fear of

becoming obese results in severe weight becoming obese results in severe weight loss from self-imposed starvationloss from self-imposed starvation

Most often in teenage girls and young Most often in teenage girls and young womenwomen Extreme low caloric intakeExtreme low caloric intake Obsession with exerciseObsession with exercise Emotional problemsEmotional problems Unnatural interest in foodUnnatural interest in food Distorted body imageDistorted body image Denial of an eating problemDenial of an eating problem

Health ConsequencesHealth Consequences

Malnutrition and starvationMalnutrition and starvation Stop menstruatingStop menstruating Loss of bone densityLoss of bone density Low body temperatureLow body temperature Low blood pressureLow blood pressure Slowed metabolismSlowed metabolism Reduction in organ sizeReduction in organ size

Bullimia NervosaBullimia Nervosa

Disorder in which some form of Disorder in which some form of purging or clearing of the digestive purging or clearing of the digestive tract follows cycles of overeating.tract follows cycles of overeating.

Follows a strict diet and then Follows a strict diet and then binges binges – quickly consuming a lot of food.– quickly consuming a lot of food.

Health ConsequencesHealth Consequences

DehydrationDehydration Kidney damageKidney damage Irregular heartbeatIrregular heartbeat Destroys tooth enamelDestroys tooth enamel Tooth decayTooth decay Damages tissues of the stomach, Damages tissues of the stomach,

esophagus and mouthesophagus and mouth

Binge EatingBinge Eating

Disorder characterized by Disorder characterized by compulsive overeatingcompulsive overeating

People try not to purgePeople try not to purge

Health ConsequencesHealth Consequences

Unhealthy weight gainUnhealthy weight gain Type 2 diabetesType 2 diabetes StrokeStroke Heart diseaseHeart disease

Gallbladder problemGallbladder problem High blood pressureHigh blood pressure High cholesterolHigh cholesterol Cancer Cancer

Nutrition for Nutrition for Individual Individual

NeedsNeeds

Performance NutritionPerformance Nutrition

Training DietTraining Diet Balanced, moderate and variedBalanced, moderate and varied Need for nutrients does not change muchNeed for nutrients does not change much But, active individuals need to eat more calories But, active individuals need to eat more calories

from nutrient-dense foods to maintain weight from nutrient-dense foods to maintain weight and energy levels.and energy levels.

““Making Weight” – THE RISKS:Making Weight” – THE RISKS: Losing weight through fasting, crash dieting or Losing weight through fasting, crash dieting or

sweatsweat Gaining weight through anabolic steroids Gaining weight through anabolic steroids

Slow and steady weight gain is BEST! 1-2 lbs per week.Slow and steady weight gain is BEST! 1-2 lbs per week.

HydrationHydration

ElectrolytesElectrolytes Minerals that help maintain the body’s Minerals that help maintain the body’s

fluid balancefluid balance Sodium, chloride, potassiumSodium, chloride, potassium

RehydrationRehydration Restoring lost body fluidsRestoring lost body fluids

VegetarianismVegetarianism

A person who eats mostly or only A person who eats mostly or only plant foodsplant foods

Pg. 159 in textbookPg. 159 in textbook Lacto-ovo vegetarianismLacto-ovo vegetarianism Lacto vegetarianisnLacto vegetarianisn Ovo vegetarianismOvo vegetarianism VeganVegan

Dietary SupplementsDietary Supplements

Non-food form of one or more Non-food form of one or more nutrientsnutrients

Contain vitamins, minerals, fiber, Contain vitamins, minerals, fiber, protein or herbsprotein or herbs

Pill, capsule, powder or liquid formPill, capsule, powder or liquid form

Risks of Dietary Risks of Dietary SupplementsSupplements

Megadose – very large amount of a dietary Megadose – very large amount of a dietary supplementsupplement

Herbal supplement – chemical substance from Herbal supplement – chemical substance from plants that may be sold as a dietary supplementplants that may be sold as a dietary supplement ““Natural”Natural”

** Just because something is natural doesn’t ** Just because something is natural doesn’t mean it is harmless. Certain herbs are mean it is harmless. Certain herbs are poisonous. Others may be harmless on their poisonous. Others may be harmless on their own, but may interact dangerously with own, but may interact dangerously with prescription or OTC drugs. Be careful!! Ask a prescription or OTC drugs. Be careful!! Ask a doctor for more information.doctor for more information.