Healthy Weight and Body Image

Chapter 6

Body Image

n  The way you see your body

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

Maintaining a Healthy Weight n  Calories consumed must equal the calories your body

burns n  Calorie: unit used to measure energy

n  Take in fewer calories than you burn = weight lost n  Take in more calories than you burn = weight gain

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

Determining Your Weight

n  Several factors to consider: n  Gender n  Age n  Height n  Body frame n  Growth rate n  Metabolic rate n  Activity level

Body Mass Index

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

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

Body Composition

n  Ratio of body fat to lean body tissue

n  Body Weight vs. Body Fat n  Overweight is a condition in which a person is

heavier than the standard weight range for his or her height (10% over range)

n  Obesity refers specifically to having an excess amount of body fat (20% over recommended range)

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

Answer:

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

Weight-Related Health Risks

n  Overweight n  Increase risk of high blood pressure n  High cholesterol n  Increase risk of type 2 diabetes n  Asthma n  Cancer

Weight-Related Health Risks

n  Underweight n  Fatigue n  Decreased ability to fight illness n  Not enough nutrients

Healthful Ways to Manage Weight

n  Target your appropriate weight range n  Set realistic goals n  Personalize your plan n  Put your goal and plan into writing n  Evaluate your progress

Healthy Weight-Loss Strategies

n  Include your favorites in moderation n  Eat a variety of low-calorie, nutrient-dense foods

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

n  Drink plenty of water

Healthy Weight-Gain Strategies

n  Increase your calorie intake n  Eat often and take second helpings n  Eat nutritious snacks n  Build muscle

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

Fad Diets and Eating Disorders

Fad Diets

n  Weight-loss plans that are popular for only a short time n  Limit food variety n  Do not offer information on healthy eating patterns n  Fails to provide body with proper nutrients n  Weight lost is usually regained

Liquid Diets

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

Fasting

n  Abstain from eating n  Deprives body of nutrients and energy n  Body breaks down stored protein n  Dehydrated

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

Diet Pills

n  Suppresses appetite n  Drowsiness n  Anxiety n  Racing heart n  Addictive n  Lose more water than normal

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

Weight Cycling

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

Nutrition for Individual Needs

Performance Nutrition

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

nutrient-dense foods to maintain weight and energy levels.

n  “Making Weight” – THE RISKS: n  Losing weight through fasting, crash dieting or sweat n  Gaining weight through anabolic steroids

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

Hydration

n  Electrolytes n  Minerals that help maintain the body’s fluid balance n  Sodium, chloride, potassium

n  Rehydration n  Restoring lost body fluids

Vegetarianism

n  A person who eats mostly or only plant foods n  Pg. 159 in textbook

n  Lacto-ovo vegetarianism n  Lacto vegetarianisn n  Ovo vegetarianism n  Vegan

Dietary Supplements

n  Non-food form of one or more nutrients n  Contain vitamins, minerals, fiber, protein or

herbs n  Pill, capsule, powder or liquid form

Risks of Dietary Supplements

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

n  Megadose – very large amount of a dietary supplement n  Herbal supplement – chemical substance from plants

that may be sold as a dietary supplement