healthy weight management - kenton county school district · safe fat –loss guidelines things to...
TRANSCRIPT
Healthy Weight
Management
Attaining healthy weight and keeping it
throughout life.
Health Risks of Obesity High blood pressure
Heart disease
Stroke
Type II diabetes
Arthritis
Respiratory problems
Cancers
Greater risks of accidents
Problems during surgery
High risk pregnancy
Continued risks
Social and emotional issues
Negative portrayal in media
Discrimination
Low self-esteem
High level of stress
Risks of Being Underweight
Lack of nutrient stores for surgery or
pregnancy
Higher level of fatigue
Difficulty regulating body temperature
Lack of hormone production
Factors that Affect Weight Status:Your ability to gain and lose weight
1. Heredity
Genes determine body shape as well as size of bones and location of fat stores.
Heredity affects basal metabolic rate.
Factors that Affect Weight Status:Your ability to gain and lose weight
2. Eating Habits
Habits are routine behaviors.
Eating habits are formed early in life on the foods offered.
Patterns develop as to what when and why one eats.
Eating habits tend to change into adolescence and then again into adulthood.
Eating Habits
Environmental Cues
(events or situations that
trigger eating)
Appetite vs. Hunger
Sights, smells, tastes
That cause people to eat
when not hungry
Psychological Factors
(emotional eating)
Boredom, depression,
anger, fear, tension,
loneliness may
contribute to erratic
eating
Factors that Affect Weight Status:Your ability to gain and lose weight
3. Activity Level
The “calories out” are influenced by the type of
physical activity, length of the activity, and
frequency of the activity.
Energy excess is most often the result of excess
calories in but Physical Inactivity.
Read Pages 225 - 228
Losing Excess Body Fat
Be aware as some strategies may not be
effective and may possibly be dangerous
Consider
Health status
Age
Motivation
Support
The Math of Weight Loss
1 pound of body fat stores 3,500 calories of energy
Create a deficit of no more than 250-500 calories per day
Adjust physical activity by increasing daily energy usage
Look at charts on page 230 & 231
The Math
Calorie Needs – use the BMR, Physical
Activity, Thermic Effect of Food formulas;
use estimated daily energy needs formula (pg
230)
Calorie Intake – keep a food diary and use a
food composition charts
Compare your energy needs to daily intake
( Complete Activity C - handout)
Unsafe Practices
Fad Diets- popular for a short time and
promise rapid weight loss
Gimmicks – fast-working, guaranteed,
“Burn fat while you sleep” – “Eat all the protein you
want” – “No Fruit or Vegetable Diet”
Dangers
Crash Diets (Fasting Diets)– less than 1,200
calories per day
Lack essential nutrients
Once CHO stores are depleted lean tissue
(muscle and organs) breakdown for energy
Ketone bodies build in the bloodstream to
abnormal levels – Ketosis
Extended periods may lead to kidney and liver
damage
Dangers
Fad Diets
Rapid loss of body fluids until body adjusts
Very low calorie intake slows BMR to make losing weight harder
Little control over food choices
Does not match normal eating patterns
May lead to weight cycling – lifelong gain and loss (yo-yo diet syndrome) which is harmful to physical and emotional health
Safe Fat – Loss Guidelines
Manage calorie and fat intake rather than
“diet”
Food is meant to be enjoyed – “Food is
meant to be shared”
Consult with doctor or dietitian
Safe Fat – Loss Guidelines
Evaluate Weight Loss Plans Carefully
Evaluate Effectiveness
Sensible weight-loss
Nutritionally sound
Provides moderate exercise
Safe Fat – Loss Guidelines
Recommendations for Well-Managed Weight Loss
Programs (American Dietetic Association)
Provides all nutrients
As close to your tastes and habits
Keeps you from being hungry and tired
Allows you to eat away from home
Offers healthy habit changes for life
Safe Fat – Loss Guidelines
Things to Avoid in Diet Plans
Eating single food items
Restricting food groups
Require use of pills for appetite suppression or prevent fat absorption
Suggest fasting or modified fasting
Promises of large amounts of weight loss in short period of time
Safe Fat – Loss Guidelines
Control Calorie Intake by Planning Food Choices
1. Substitute low fat for high fat foods Nonfat yogurt instead of sour cream
Low fat milk instead of whole milk
Egg whites instead of whole eggs
Pretzels, popcorn instead of chips
Vanilla wafers instead of buttery cookies
2. Eat more vegetables and whole grain foods.
Brown rice, stir-fry vegetables, whole grain breads, vegetable snacks
3. Choose fresh fruits as snack alternatives
4. Select recipes that use less butter, salt and sugar use herbs and spices to season
5. Microwave or steam vegetables instead of frying
6. When eating out, choose steamed, broiled or baked foods instead of fried.
7. When eating out, ask for a to-go box and split your meal before eating.
Changing Eating Habits
Keep a food diary for self monitoring
What you eat
When you eat
How much you eat
Mood
People present
Location
Changing Eating Habits
Analyze the diary to see what you can learn about yourself :
Do you eat alone? Do you skip meals? Do you snack while watching TV?
Explore ways to change the problem eating behaviors.
Recognize how emotions affect eating patterns
Find a way to challenge and reward yourself
Portion Size and Weight Control
http://www.nyc.gov/html/doh/downloads/pdf/csi/
obesity-flipchart-15.pdf
Increase Levels of Daily Activity
Healthy weight management is not just counting calories and food intake.
It involves PHYSICAL ACTIVITY Physical Activity will speed up
metabolism. Physical Activity curbs hunger.
Weight Loss Tips
Avoid eating large amounts of food at any one time
of the day – spread out your day’s calories
Eat 3 – 6 planned meals throughout the day
Use portion control
Eat breakfast to stimulate metabolism
Stock nutritious foods – shop the outer perimeter of
the grocery
Eat slowly
Weight Loss Tips
Drink a glass of water before eating
Use smaller plates
Avoid seconds
Weigh once a week – same time same day
Reward small successes using a non-food
Gaining Weight
Underweight may cause feelings of weakness
Susceptibility to infectious diseases – colds,
flu
Gaining weight is just as hard as losing
weight
Combination of added fat and muscle
Gaining Weight
Avoid fads and gimmicks
Establish long term healthy eating habits
Requires a management plan
Tips for Gaining Weight
Consume extra calories from calorie
dense foods low in saturated fats: peanut
butter, nuts, raisins, olives
Eat a variety of foods
Add small amounts of calorie dense
toppings – mayonnaise, salad dressings
Tips for Gaining Weight
Eat bigger and more frequent meals
Snack on milk shakes, puddings, peanut
butter
Avoid filling up before or during a meal
with liquids
Assignment:
On page 241, answer questions # 3, 6, 9, 12, 14
Find a description or ad for a weight loss or gain plan in a magazine. Cut it out and turn in with the following:
Evaluate how well it follows the Dietary Guidelines for Americans or the American Dietetic Association for weight-loss programs (page 234).
Identify characteristics that might cause the plan to be dangerous and/or ineffective.
Write a summary of the potential you think the program has for long-term success.