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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.