Healthy Ways to Manage Weight

 Target your appropriate weight  Set realistic goals  Not healthy to lose more than 2 pounds a week  Personalize your plan  Include nutrition and physical activity  Put your goal and plan in writing  Evaluate your progress

Lose Fat…Not Muscle!

 1-2 pounds per week is recommended  Faster weight loss usually mans loss of water and muscle  1lb/week = 500 calories/day (eat less or exercise more)  Remember 1 lb = 3500 kcal

Energy Balance is Easy!

 40% of adults are trying to lose weight on any given day.

3 options for weight loss

 Diet only  Reduce calories coming in  Exercise only  Increase calories going out  Combine Diet and Exercise  Best option!

 Reduce calories coming in and increase calories going out.

Diet only

 Reduction in metabolism  Loss of water  Loss of fat free mass  Loss of fat mass

Exercise only

 Slow and gradual  Most people want a “quick fix”

Diet AND Exercise

 Reduce calories coming in (300-500 kcal)  Increase calories burned (300-500)  Offset decrease in metabolism  Keep most of your muscle  ACSM recommended weight loss in 1 week = 2 lbs or less

Healthy Weight-Loss Strategies

 Eat 1,700 to 1,800 calories to meet your body’s energy needs  Remember your BMR  Include your favorites in moderation  80/20 rule  Eat a variety of low-calorie, nutrient dense foods  Drink plenty of water

Being Underweight Can Also Be Risky

 Underweight – a condition in which a person is less than the standard weight range for his or her height  May be normal  Genetics  Fast metabolism  Some diet to stay extremely thin  Little stored fat (energy reserve)  May not get enough calories and nutrients for healthy growth  Can lead to fatigue and decreased ability to fight disease

Healthy Weight-Gain Strategies

 Increase your calorie intake  Eat often and take second helpings  Eat nutritious snacks  Build muscle  Resistance training

Going ON a diet suggests that you will go OFF …

Aim for LIFESTYLE CHANGES!!!

The diet industry

 The dieting industry is a $40 billion industry  Americans spend yearly…  $2.4 billion on pre-packaged weight loss meals  $1.7 billion on weight loss shakes  $15 billion on diet soda

Dieting today

 Today  70% of high school girls have tried to diet at least once  1964  Only 15% of American adults were dieting

Fad Diets

 Weight-loss plans that are popular for only a short time  May promise quick and easy weight loss  Most very low calorie  Weight loss is not permanent  Associated with medical problems  Impaired glucose tolerance, liver and G-I abnormalities, sudden death

Low Carb Diets

 Ex ) Atkins  Idea is that if you restrict carbs…your body will burn fat  Problem – your body needs carbs to burn fat  Not healthy in the long-term because they are low in grains, fruits, and veggies

Liquid formulas

 Ex) Slimfast  Lowers the number of calories per day by replacing meals with liquid  This can be dangerous – most likely not getting all of the nutrients your body needs!

Stimulants

 Ex) ephedra, caffeine  Reduce appetite and give a feeling of energy  Bad side effects – nervousness, dizziness, headache, increased blood pressure, heart attacks, and seizures

Fasting

 Not eating  Weight loss is initially rapid as the body uses fat stores for energy  Body proteins are broken down to provide the missing energy = loss of muscle mass

Diet Pills

 A pill that causes you to lose weight without the need for low calorie diets and exercise  No SAFE pill exists!

 Only 1 diet pill is approved by the FDA  Diet pills can claim whatever they want – don’t have to have scientific proof

Surgery

 Gastric bypass – changes the structure of the digestive tract by bypassing part of the stomach  Reduces the amount of food you can eat

Weight Cycling

 The repeated pattern of loss and regain of body weight  People on diets gain more weight than non-dieters  Dieters lost 1 billion lbs/year and GAINED 1.2 billion pounds  Within 5 years 95% of dieters will regain all the weight they lost

Weight loss – the safe way

 Lifestyle change!!!

 Balance your food intake with your exercise  Tip the energy balance  Change the habits that lead to weight gain

Eating Disorders

An extreme, harmful eating behavior that can cause serious illness or even death

Body Image

 How you see and feel about your appearance and how comfortable you are with your body  Having a healthy body image means you accept your body’s appearance and abilities

Anorexia Nervosa

 A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation  Signs/symptoms  Extremely low caloric intake  Obsession with exercising  Emotional problems  Unnatural interest in food  Distorted body image  Denial of eating problem

Health Consequences of Anorexia

 Related to malnutrition and starvation  Stop menstruating  Loss of bone density  Low body temperature  Low blood pressure  Slowed metabolism  Reduction in organ size  May develop serious heart problems  Irregular heartbeat  Can lead to cardiac arrest and sudden death

Bulimia Nervosa

 A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating   Cycles of binging and purging Often fasts of follows a strict diet and then binges (eats large amounts of food)  Signs/symptoms  Preoccupation with body weight  Binging with or without purging  Bloodshot eyes and sore throat  Dental problems  Irregular menstrual periods  Depression and mood swings  Feeling out of control

Health Consequences of Bulimia

 Dehydration  Kidney damage  Irregular heartbeat  Destroys tooth enamel  Tooth decay  Damages tissues of the stomach, esophagus, and mouth  Disrupts digestion and absorption…can lead to nutrient deficiencies

Binge Eating Disorder

 A disorder characterized by compulsive overeating  Consume huge amounts of food at one time but do not try to purge  Signal the use of food for a coping mechanism  Binging episodes accompanied by feelings of guilt, shame, and loss of control  Results in unhealthful weight gain  Type 2 diabetes, heart disease, and stroke  Gallbladder problems, high blood pressure, high cholesterol, increased risk of certain cancers

Disordered eating patterns

 Eating behaviors that are not severe enough to be classified as a specific eating disorder  Signs/symptoms  Weight loss (less than anorexia)  Binging and purging less frequently than in Bulimia  Purging after eating small amount of food  Deliberate dehydration for weight loss  Hiding food  Over-exercising  Constant dissatisfaction with physical appearance

Could you be at risk?

 Warning signs  Preferring to eat alone  Being overly critical about body size and shape  Thinking about food often  Weighing everyday  Eating a lot of “diet” foods

Getting help

 Professional help  Physicians  Psychologists  Nutritionists  Support groups and clinics

Nutrition for Individual Needs

Performance Nutrition

 The training diet  Best eating plan for athletes is balanced, moderate, and varied  Because you burn more calories (activity), you need to consume more calories  Eat nutrient dense foods  Hydration  Amount of fluids lost increases during physical activity  Dehydration – can lead to an imbalance of electrolytes (minerals tat maintain the body’s fluid balance)  Make sure you take in as much water as you lose  Rehydration – restoring lost body fluids

Vegetarianism

 Vegetarian – a person who eats mostly or only plant foods  Lacto-ovo vegetarian  Eats dairy (lacto) and eggs (ovo) and foods from plants  Lacto vegetarian  Dairy foods and foods from plants  Ovo vegetarian  Eggs and foods from plants  Vegan  Plant foods only!

  Fortified soy products are usually used to replace dairy Must eat a variety of incomplete proteins to get ALL 20 amino acids – to make complete proteins

Dietary Supplements

 A non-food form of one or more nutrients  Eating a balanced diet can provide all the nutrients your body needs  Taking a multivitamin and mineral supplement may be recommended

Risks of Dietary Supplements

 Megadose – a very large amount of a dietary supplement  Fat-soluble vitamins stay in your body a long time and may cause toxicity if taken in large amounts  Herbal supplement – a chemical substance from plants that may be sold as a dietary supplement  Not regulated by the FDA

Nutrition Throughout Life

People have different dietary needs at different stages of life

Nutrition During Pregnancy

 Pregnant women only need 450 extra calories per day  Multivitamin and mineral supplements  Folate (folic acid)  Can prevent spinal defects in the developing fetus  Iron  Increased blood volume = more iron needed  Calcium  Helps build bones and teeth of developing fetus and replaces any calcium taken from the mother’s bones

Nutrition Throughout Life

     Infants  Breastfeeding is the best way (contains all nutrients)   Fortified formulas After 4-6 months begin to include soft foods such as cereals and pureed fruits and vegetables Childhood  Follow food guide pyramid, but smaller portions Teens (growing)  Need extra calories Adults (aren’t growing)  Lower calorie requirement calorie needs – must carefully plan their diet to include nutrient dense foods that provide for nutrient needs without exceeding Older Adults  May be advised to follow a special diet if they have a specific health problem  May need a dietary supplement