Nutrition & Weight Nutrition & Weight Control Control Chapter 8Chapter 8

Are you happy with your Are you happy with your weight?weight?

People think they People think they need to focus on need to focus on weight and weight and controlling controlling weight.weight.

Is this true?Is this true? Control the Control the

amount of fat in amount of fat in your body in your body in proportion to proportion to lean.lean.

UnderweightUnderweight Chances of starving?Chances of starving? Women need so much body fat in Women need so much body fat in

order to menstruate normally.order to menstruate normally. Underweight people must gain fat to Underweight people must gain fat to

have an energy reserve.have an energy reserve.

ObesityObesity

Lifestyle diseasesLifestyle diseases– HypertensionHypertension– DiabetesDiabetes– Family history.Family history.

Obesity has been declared a disease!Obesity has been declared a disease! Do all obese people experience Do all obese people experience

lifestyle diseases?lifestyle diseases?

Other Difficult FactorsOther Difficult Factors

Physically activePhysically active DatingDating Finding clothing Finding clothing

that fitsthat fits

High insurance High insurance premiumspremiums

High prices for High prices for clothesclothes

Finding a jobFinding a job Self-esteem Self-esteem

struggles.struggles.

Chronic DietingChronic Dieting

Can you be too Can you be too thin?thin?

Reckless dietingReckless dieting– Unrealistic idealUnrealistic ideal

Harmful methodsHarmful methods– Diet pills, vomiting, Diet pills, vomiting,

laxatives, etc.laxatives, etc. Who is to blame?Who is to blame?

Body MassBody Mass

Bones, muscle, fat, fluids, & other Bones, muscle, fat, fluids, & other tissues.tissues.

Measuring Body FatMeasuring Body Fat– Fatfold test – skin calipersFatfold test – skin calipers

Depends on fat distributionDepends on fat distribution

– Underwater WeighingUnderwater Weighing– What do you think is the best possible What do you think is the best possible

way to measure body fatway to measure body fat

Scale WeightScale Weight

Remember it is just a number!Remember it is just a number! Many different factors go into body Many different factors go into body

weight.weight. How many of you have heard that How many of you have heard that

muscle ways more than fat?muscle ways more than fat? Simply consider if you are growing Simply consider if you are growing

normally and your body fat % is normally and your body fat % is average.average.

Energy BalanceEnergy Balance

For each 3,500 calories you eat over For each 3,500 calories you eat over the amount you spend, you store a the amount you spend, you store a pound of body fat.pound of body fat.

The reverse is also true.The reverse is also true. Input vs. OutputInput vs. Output Basal energyBasal energy Voluntary activitiesVoluntary activities

Basal EnergyBasal Energy

Basal Energy Basal Energy – Heart BeatHeart Beat– BreathingBreathing– Body temperatureBody temperature– Working of nerves and glandsWorking of nerves and glands

Supports life!Supports life! A person uses up 1,200-1,400 A person uses up 1,200-1,400

calories a day this way!calories a day this way!

Normal Daily Activities Normal Daily Activities

Is this exercise????Is this exercise???? http://www.healthatoz.com/healthatoz/Atoz/tl/misc/caloriesburned.jsp http://www.healthdiscovery.net/links/calculators/calories_calculator.htm

Weight Gain and Weight Weight Gain and Weight LossLoss

Fluctuating weight (on a Fluctuating weight (on a scale).scale).

Lose fat tissue/maintain Lose fat tissue/maintain lean tissuelean tissue

Is there any such thing Is there any such thing as toning muscles?as toning muscles?

Losing body fluids is not Losing body fluids is not an appropriate way to an appropriate way to lose weightlose weight– You are not losing fat if You are not losing fat if

you are just dropping you are just dropping water weight.water weight.

Weight GainWeight Gain

Carbohydrates – Carbohydrates – excess can be excess can be stored as body stored as body fat.fat.

Fat – Can be Fat – Can be stored as body stored as body fat.fat.

Protein – the body Protein – the body does not store does not store protein.protein.

Losing WeightLosing Weight

Body can store fat and glycogen, but Body can store fat and glycogen, but storage is not unlimited.storage is not unlimited.

Cut out carbohydrates and the body Cut out carbohydrates and the body will burn other sources for fuel will burn other sources for fuel – Ex. Protein in muscles and organsEx. Protein in muscles and organs– Supply of glucose must be there to feed Supply of glucose must be there to feed

the brain and nerves.the brain and nerves. Do not fast and do not cut out carbs!Do not fast and do not cut out carbs! Need a balanced, low calorie diet.Need a balanced, low calorie diet.

Fad Diets/Other Wrong Fad Diets/Other Wrong MethodsMethods

Water pillsWater pills Diet pillsDiet pills Health Spa Health Spa

regimensregimens SurgerySurgery

Muscles Muscles stimulatorsstimulators

Passive exercise Passive exercise machinesmachines

HormonesHormones Diet Pills – be very Diet Pills – be very

very careful.very careful.

Smart Weight Loss Smart Weight Loss Strategies!Strategies!

Here is the magic formula!!Here is the magic formula!!– Diet + exercise + behavior changes = Diet + exercise + behavior changes =

Weight loss!!!!Weight loss!!!! It has to be something you or It has to be something you or

another person truly wants.another person truly wants. No one can force lifestyle changes No one can force lifestyle changes

upon you.upon you. Hunger vs. AppetiteHunger vs. Appetite Stress EatingStress Eating

Adopt an Eating PlanAdopt an Eating Plan

Adopt one for life, do not simply go Adopt one for life, do not simply go on a diet.on a diet.

Choose a calorie level you can live Choose a calorie level you can live with and maintain.with and maintain.

Meals need to meet nutrient needs.Meals need to meet nutrient needs.– Be careful of empty calorie foods!Be careful of empty calorie foods!

It takes a lot of time to lose weight.It takes a lot of time to lose weight.– Not an overnight process.Not an overnight process.– Do not constantly weigh yourself.Do not constantly weigh yourself.

Physical ActivityPhysical Activity

Weight loss is possible, to a point, without Weight loss is possible, to a point, without exercise????exercise????

Physical activity contributes to weight Physical activity contributes to weight control physically.control physically.– Develops lean body tissue.Develops lean body tissue.– Lean tissue burns more caloriesLean tissue burns more calories– Raises rate of basal energy use!Raises rate of basal energy use!– Helps mentallyHelps mentally– Looking and feeling healthy boosts self-Looking and feeling healthy boosts self-

esteem!esteem!

Maintaining WeightMaintaining Weight

Calorie intake for maintenance is Calorie intake for maintenance is higher than intake level to higher than intake level to promote weight loss.promote weight loss.

You still cannot overeat!You still cannot overeat! Take personal responsibility for Take personal responsibility for

your weight.your weight. Believe in yourself and your Believe in yourself and your

ability to maintain weight.ability to maintain weight. Expect yourself to have some Expect yourself to have some

lapses.lapses.

Smart Weight Gain Smart Weight Gain StrategiesStrategies

Must develop new habits and learn to Must develop new habits and learn to like new foods.like new foods.

Decide whether gaining weight is best Decide whether gaining weight is best for health.for health.

Stay physically active yet still eat Stay physically active yet still eat enough calories to support weight gain.enough calories to support weight gain.

Eat high calorie yet healthy foods.Eat high calorie yet healthy foods. A low fat diet may not necessarily be A low fat diet may not necessarily be

for you!for you!

5 Components of Fitness5 Components of Fitness

FlexibilityFlexibility Body CompositionBody Composition Cardiovascular EnduranceCardiovascular Endurance Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance

FITT PrincipleFITT Principle

F – Frequency – how often you F – Frequency – how often you exerciseexercise

I – Intensity – how hard you exerciseI – Intensity – how hard you exercise T – Time – how long you exerciseT – Time – how long you exercise T – Type – what kind of exercise you T – Type – what kind of exercise you

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