Unit 2- Nutrition and Fitness

2.5 Healthy WeightChapter 6.1/6.2

Objectives:O Standard 2

O Objective 3a: Explain how caloric intake and energy expenditure affect body weight.

O Objective 3d: Examine the causes, symptoms, and the short and long-term consequences of eating disorders.

O Objective 3e: Analyze the influence of media on body image.

Maintaining a Healthy Weight

O When you look in the mirror, what do you see?

O Are you happy with the way you look?

O Do you wish some things were different?

Body ImageOBody Image- the way you see your body

Influences on Body Image

(Dove)

Healthy Weight Loss Strategies

O Drink plenty of waterO 8 glasses per day

O Eat Nutrient-Dense foods- foods that are high in nutrients and low in caloriesO Whole-grains,

vegetables, fruitsO Moderation in sugar

and other high calorie foods

O Eat fewer calories (but not less than 1,400)

Healthy Weight Gain Strategies

O Increase calorie intakeO Complex carbs (breads, pasta,

potatoes)O Eat small meals oftenO Choose nutritious snacks before

mealsO Build muscle mass

Most Important Thing Regarding Weight

Fad Diets

O Fad Diets: weight loss plans that are popular for only a short time

Fad DietsO Liquid Diets:

O low calorie diets consuming only liquids. O Lack fiber and needed nutrients. O Rely on high protein and low carbohydrates.

O Fasting: abstain from eatingO Body begins breaking down protein from

musclesO May become dehydratedO Religious purposes for short amount of time

onlyO Diet Pills: suppress appetite

O Cause drowsiness, anxiety, racing heartO Addiction

Eating Disorders: The Facts

O Eating Disorders: an extreme harmful eating behavior that can cause serious illness or even death.

O 1 or 2 out of every 100 students struggle with an eating disorder

O Each year, thousands of teens develop eating disorders, or problems with weight, eating, or

body image.O Most common eating disorders:

O AnorexiaO BulimiaO Binge eating

AnorexiaO Anorexia- A fear of becoming obese results in

severe weight loss from self-imposed starvation. O Can't maintain a normal body weight.

O Restrict food intake by dieting, fasting, or excessive exercise.

O Hardly eat at all — and the small amount of food they do eat becomes an obsession.

Anorexia cont.O May start binge eating or purging

O Eating a lot of food then trying to get rid of the calories by forcing themselves to:O VomitO Use laxativesO Exercise excessivelyO Combination of these

Signs of AnorexiaO become very thin, frail, or emaciatedO be obsessed with eating, food, and weight controlO weigh herself or himself repeatedlyO deliberately "water load" when going to see a health

professional to get weighedO count or portion food carefullyO only eat certain foods, avoiding foods like dairy, meat,

wheat, etc. O exercise excessivelyO feel fatO withdraw from social activities, especially meals and

celebrations involving foodO be depressed, lethargic (lacking in energy), and feel

cold a lot

Effects of AnorexiaO The body goes into starvation mode, and the

lack of nutrition can affect the body in many ways:O a drop in blood pressure, pulse, and breathing

rateO hair loss and fingernail breakageO loss of periodsO Lanugo hair — a soft hair that can grow all over

the skinO lightheadedness and inability to concentrateO anemiaO swollen jointsO brittle bones

Bulimia

O Similar to anorexia O Purging or clearing of the digestive tract

follows cycles of overeating. 1. Binge eat (eat to excess) 2. try to compensate in extreme ways, such as:

O forced vomiting O excessive exercise (to prevent weight gain)

O These steps can be dangerous, physically and emotionally.

O They can also lead to compulsive behaviors (ones that are hard to stop).

Bulimia Cont.O Diagnosis: binging and purging regularly, at

least twice a week for a couple of months. O Binge eating is different from going to a party

and "pigging out" on pizza, then deciding to go to the gym the next day and eat more healthfully.

O Eat large amounts of food (often junk food) at once, usually in secret.

O Feel powerless to stop the eating and can only stop once they're too full to eat any more.

O Purge by vomiting, but may also use laxatives or excessive exercise.

Signs of BulimiaO fear weight gainO be intensely unhappy with body size, shape,

and weightO make excuses to go to the bathroom

immediately after mealsO only eat diet or low-fat foods (except during

binges)O regularly buy laxatives, diuretics, or enemasO spend most of his or her time working out or

trying to work off caloriesO withdraw from social activities, especially

meals and celebrations involving food

Effects of BulimiaO With bulimia, constant

vomiting and lack of nutrients can cause these problems:O constant stomach painO damage to the stomach

and kidneysO "chipmunk cheeks," when

the salivary glands permanently expand from throwing up so often

O loss of periodsO loss of the mineral

potassium (this can contribute to heart problems and even death)

O tooth decay (from exposure to stomach acids)

Binge EatingO Binge eating disorder: compulsive

overeatingO Use food as a coping mechanism for

strong emotions or depressionO Results in unhealthful weight gain

diabetes, heart disease, stroke

Signs of Binge Eating• binge eat more than twice a week for 6

months or more• eat much more rapidly than normal• eat until uncomfortably full• eat large amounts of food even when not

hungry• eat alone because of embarrassment• feel disgusted, depressed, embarrassed,

ashamed, angry, or guilty after a binge eating episode

• gain weight excessively

What Causes Theses Disorders?

O Many people who develop an eating disorder are between 13 and 17 years old

O Time of emotional and physical changes, academic pressures, and a greater degree of peer pressure

O Teens feel they are not in control of their personal freedom and, sometimes, of their bodies

O This can be especially true during puberty

Objectives:O Standard 2

O Objective 3a: Explain how caloric intake and energy expenditure affect body weight.

O Objective 3d: Examine the causes, symptoms, and the short and long-term consequences of eating disorders.

O Objective 3e: Analyze the influence of media on body image.