CHAPTER Images shutterstock.com 5 Staying Active and Managing Weight.

CHAPTER

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Staying Active and Managing Weight

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• Identify factors that affect your energy needs.

• Associate physical activity with overall fitness.

• Examine factors that contribute to weight problems and eating disorders.

• Explain the philosophy behind weight management.

Objectives


Basal Metabolism

• The body needs energy to maintain basal metabolism (amount of energy the human body needs to stay alive and carry on vital processes). Where do we get energy???

• Basel Metabolism varies, depending on– body size - a person who is overweight will have a higher

basal metabolic rate (BMR) than someone of the same age who weighs less. A taller person will have a higher BMR because they have more body surface.

– body composition – kinds of tissues that make up the body affect BM. Men usually have larger amount of lean muscle tissue than women. They require more energy per unit of body weight.


Basal Metabolism

cont. Basel Metabolism varies, depending on– age – children and adolescents have a high basal

metabolism rate than adults because BM is higher during times of rapid growth.

– health status – BM of a well nourished person is higher than that of a malnourished person, an increase in body temperature increases BM.

– gland secretions – thyroid gland affects metabolism more than any other gland. Undersecretion may lower BM and oversecretion can raise it. Adrenaline, from adrenal glands, also increases metabolism.


Physical Activity

• When you engage in physical activity, your energy needs become greater than your BM

• The body needs energy for physical activity (page 106)

• Physical activity needs depend on– intensity of activity– body size (a 220 lb student

requires more energy than a 120 lb student to ride a bike)

– temperature of environment© Amy Myers/Shutterstock


Meeting Energy Needs with Food

• Energy comes from three nutrients in foods– carbohydrates — 4 calories/gram– proteins — 4 calories/gram– fats — 9 calories/gram

© Chas/Shutterstock


Meeting Energy Needs with Food

• Foods that are high in fat and low in water have a high energy value. (nuts, mayonnaise, cheese, and some meats)

• Foods that are high in water and low in fat have a low energy value. (fresh fruits and vegetables)

• Lean meats, grain foods, and starchy vegetables have an intermediate energy value.


Think Further

Why do men generally have a higher basal metabolism than women?

Think Further

© Kiselev Andrey Valerevich/Shutterstock


Physical Activity and Fitness

• Benefits of physical activity include– increased metabolism (what does this mean??)– toned muscles– strong bones– healthy skin– reduced risks of heart disease, high blood pressure,

diabetes, and some cancers– improved self-concept– fun social outlet

– www.youtube.com/watch?v=nAOkh9dVSqE

http://www.youtube.com/watch?v=nAOkh9dVSqE


Amount of Activity

• Moderate-Intensity Activity – What is it???• The Dietary Guidelines recommend adults

get at least 150 minutes of moderate-intensity physical activity weekly

• Children and teens should get 60 minutes or more of moderate-intensity physical activity daily

• Activity can be broken into small blocks of time throughout the day


Types of Activity

• Choose a variety of activities to build all areas of fitness– stretching movements for flexibility– lifting weights for strength– lower body strengtheners for balance– aerobic activities for endurance

• Some activities should be weight-bearing exercises – exercises done in an upright position with your weight on your feet. (walking, jogging, climbing stairs)


Getting Started

• When starting a new activity program,– begin increasing your activity level slowly

(doing too much can increase risk of injury)– make physical activity a regular part of your day– vary activities so you don’t become bored– choose activities that are fun and convenient– do activities with others– avoid trying to do too much too soon


Think Further

What types of everyday tasks at home and school provide opportunities for moderate-intensity physical activity?

Think Further

© Monkey Business Images/Shutterstock © Stephen Coburn/Shutterstock © Leah-Anne Thompson/Shutterstock


Nutrition for Athletes

• Athletes need to drink plenty of fluids to prevent dehydration– begin drinking fluids before event and continue drinking ½

to 1 cup of fluids every 15 minutes– drink more fluids after the event or workout

• Athletes can follow MyPlate to meet nutrient needs– 55 to 60 percent of calories should come from complex

carbohydrates (whole grains and starchy vegetables)– Lean meats, poultry, and fish will supply increased need for

protein– Low-fat and fat-free dairy products provide needed calcium– Fresh fruits and vegetables furnish vitamins, mineral and

fiber


Nutrition for Athletes

• Planning a Pregame Meal– Trainers once thought athletes needed protein for energy.– Complex carbohydrates should be the main source of

energy in a pregame meal (they provide energy and are low in fat)

– The best time to eat is 2 ½ to 3 hours before the event. (avoid overeating, unfamiliar foods, limit high-fiber foods)

• Registered dietitians can advise athletes about safely reaching weight goals (read meeting weight goals page 111)


Determining Healthy Weight

• Heredity largely determines bone size and shape.

• Practicing weight management as a way of life can help people maintain a healthy body weight

• Weight management is not short-term, it is a life-style.

• Body composition affects weight

continued


Determining Healthy Weight

• Body mass index (BMI) can be used to help people determine if they are at a healthy weight, are overweight, or underweight

• Obesity can be evaluated using waist circumference or a skinfold test

• Turn to page 113 in your textbooks and review BMI Charts.


Did You Know?

Israel requires models by law to be within a healthy weight range. Modeling agencies will not hire underweight models. In other countries, more modeling agencies and magazines are also refusing to hire underweight models.

Did You Know?

© jcjgphotography/Shutterstock


Hazards of Being Obese

• Health risks from obesity include high blood pressure, diabetes mellitus, heart disease, and some types of cancer

• Too much weight puts a strain on the body’s bones, muscles, and organs

• People with obesity also face social pressures.

• How is obesity or being overweight viewed???


Factors That Contribute to Overeating

• Failure to notice the body’s satiety signals may be due to

– readily available food– social settings– food marketing– emotions– habits– portion distortion (turn to page 115 and read

“Learn About…”)


Deciding to Lose Weight

• Efforts to lose weight are most successful when they are part of a lifelong commitment to maintain good health

• The most successful weight-loss plans involve

– changing poor eating habits– controlling energy intake– increasing physical activity


Identifying Eating Habits

• A good first step to losing weight is keeping a food log to help identify eating habits that may need to be changed

© Stuart Miles/Shutterstock


Controlling Energy Intake

• To lose weight, increase the difference between intake and expenditure through a combination of reduced calories from food and increased physical activity

• Your daily calorie ned depends on your age, sex, body size, and level of activity (muscle tissue requires more calories to maintain than fat tissue)

• To lose weight you must consume fewer calories than your daily calorie need.

• Remember!! One pound of fat equals about 3500 calories.• What is a healthy amount of weight to lose per week to

reach your goal????

© Sebastian Duda/Shutterstock


Increasing Physical Activity

• Consult with a doctor to ensure there are no limitations to the type of physical activity you select

• The type of physical activity is not as important as the amount of regularity

• In addition to planned activities, incorporate extra movement throughout the day


Tips for Success

• A successful weight-loss plan should– include favorite foods and allow for social events– be nutritious– fit the food budget– avoid fad diets and be wary of weight-loss aids– follow MyPlate– transition into a lifelong weight management

plan for maintaining healthy weight– Turn to page 118 and read “Learn About…”


Maintaining Healthy Weight

• Even after you reach your healthy weight goal, continue to follow your weight management plan

• Make adjustments as needed to your eating habits and physical activity routine to continue weight management throughout life


Underweight

• Like being overweight, being underweight can be a weight-management issue

• Chronically Underweight people often suffer from more infections, tire easily, and feel cold when the temperature is moderate.

• Being underweight can be hereditary or because the person is not eating enough food. Health problems may prevent the body from properly using and storing food energy. Stress may also result in underweight.

• To promote gradual weight gain, take part in muscle-building activities regularly

• To fuel activity and weight gain, add 700 to 1,000 calories to the daily diet, eating a small meal every few hours and nutritious snacks in between meals


Did You Know?Did You Know?

2%

25%

34%

34%

6%

U.S. Adult Weight Statistics

underweighthealthy weightoverweightobeseextremely obese

Source: Centers for Disease Control and Prevention


Following a Weight-Gain Plan

• Always see a physician first.• The goal is not rapid weight gain (rapid weight

gain can result in increased fat deposits)• Try to build muscle with muscle-building activities• Calorie-dense snacks like cheese, nuts, and

dried fruits provide nutrients and concentrated energy.

• Avoid drinking beverages with food• Avoid a lot of high fiber foods (like salad)


Eating Disorders

• An eating disorder is abnormal eating behavior that risks physical and mental health. They can lead to malnutrition, organ damage or death

• Personal stress is often a contributing factor to eating disorders. Mostly affect young women and teenage girls

• Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder

• Early treatment and the support of family members and friends improve the chances of recovery

• A person may need to be hospitalized

• Treatment includes both physical and psychological health.


1. For what two basic purposes does the body need energy from food?basal metabolism and physical activity

Review


2. What are the four areas of fitness that can be built through physical activity?flexibility, strength, balance, and

endurance

Review


3. How can athletes meet nutrient needs?follow MyPlate and drink about ½ to 1 cup

of fluids at 15-minute intervals during an event

Review


4. What is a common reason for overeating and weight management problems?failure to notice the body’s satiety signals

Review


5. When are efforts to lose weight most successful?when they are part of a lifelong

commitment to maintain good health

Review


6. What factors improve the chances of recovery from an eating disorder?early treatment and the support of family

members and friends

Review

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CHAPTER Images shutterstock.com 5 Staying Active and Managing Weight.

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