Our Weight and Weight Management.

1. Our Weight and Weight Management. Things To Remember!

2. Vocabulary to understand • Hunger – Physical need for nutrients. • Appetite – Mental need for food. • Basal Metabolic rate – This is the least amount of energy needed to sustain life. • Binge eating – eating large amounts of food in a short amount of time. • Purging – behaviors such as vomiting or using laxatives to rid the body of food. • Body Composition – The proportion of body weight that is made up of fat tissue compared to lean tissue. what your body is made up of. (fat vs. lean tissue)

3. Vocabulary to Understand (continued) • Anorexia – Self starvation (eating disorder) • Bulimia – eating large amounts of food and then throwing up to get rid of the food. • Nutrient density – large number of nutrients and small number of calories in a food. • Calorie Balance – Similar Calorie intake to Calorie expenditure. • Lean tissue – fluid, bone and muscle. • Body Mass Index – the relationships between your weight and your height.

4. Early 1970’s 4% ages 6 – 11, 6% ages 12 – 19 (obese) Adults 15% obese. NO States had over 25% adult obesity. 2007-08 20% ages 6 – 11, 18% ages 12 – 19 (obese) Adults 34% Obese 32 States had more than 25% adult obesity rate The difference between when your parents were growing up and now when you are going up is;

5. Why has this happened?? • Our food supply • Hidden sugars • Cost of nutritious food vs fast food • Busy life styles • Since 1970 the number of fastfood restaurants has more than doubled • Lack of exercise • 42% ages 6 – 11 = 60 minutes each day • 8% ages 12 – 19 = 60 minutes each day • 5% adults exercise 30 minutes each day • Break down of family structure • Parents aren’t parenting anymore. • Parents working to much. • Media

6. Where America Stands – CBS video over Obesity in America. • http://www.cbsnews.com/video/watch/?id=6069484n&tag=mncol;lst;1

7. What can we do about this.?? • Education requirement. • Nutrition/fitness (grade, middle, highschool) • Exercise in school – require? • 30 minutes each day (all ages – public educ.) • They require seat belts.. Why can’t we require exercise.

8. Starting a Weight Loss Plan Things To Remember!

9. What is your BMI? • What does this number mean to you?

10. 1. Target your weight. Based on body frame. We all have a different body frame – our weight should be based on that frame not the frame of someone else. Don’t get caught up in media messages. • Ectomorph – elongated and slender • Endomorph – Round body with short arms and legs • Mesomorph – Muscular and medium build

11. What Message does this advertisement send women?

13. FACTS • The average women’s height is 5’4” and weighs 144 pds……the average model is 5’11” and weighs 117 pds. • Less than 10% of the female population are genetically destined to fit the ideal body of today’s media. • Most models are thinner than 98% of American-women.

14. How does media play a role in our weight? • http://www.youtube.com/watch?v=Ei6JvK0W60I - media influences • http://www.dove.us/#/features/videos/default.aspx[cp-documentid=7049560]/

15. 2. Lose weight slowly. 1 – 2 pounds per week. Make a plan. Including exercise and a nutritious diet. Put goal and plan in writing.

16. Stick to your plan and do not skip meals (Three or more meals a day) • Think positively. If you mess up that ok. Just get back on track. • Evaluate your progress. Do not weigh yourself every day. Once per week.

17. 4. Plateaus happen and are normal. A Plateau is maybe a little more water will help you work through the plateau.

18. 5. Eat breakfast daily

19. Weight loss strategies. 1.Eat fewer calories. (nutrient dense foods) • Burn more calories • Teenagers need 1400 per day to get all the essential nutrients. • Eat many low calorie food from all food groups. (including fruits and vegetables) • Eat foods you like. If high fat eat smaller portions. • Eat smaller bits • If you are temped to snack, do something else. Leave the house. • Avoid shopping for food when you are hungry. • Prepare nutritious and nutrient dense foods in advance.

20. Examples of nutrient dense foods

21. What is a Nutrient Dense Food? • A food that has few calories but lots of nutrients. (fiber, vitamins, protein, and minerals)

22. Dangerous Weight Loss Practices - Dieting the wrong way. • Weight Cycling – or called Yo-Yo dieting. Losing, gaining, losing, gaining, ect. Lean body tissue will be lost and replaced with fat. Fat requires fewer calories to maintain so our metabolism gets lower. Thus, it is harder to lose weight the next time.

23. 2. Fasting – Avoiding food. (No protein the body uses it’s own protein) Starvation mode – body slows its self down. Slower metabolism…

24. 3. Liquid Protein Diets.

25. 4. Diet pills -

26. Surgery • Gastric Banding or Bypass. • Liposuction - http://www.youtube.com/watch?v=ljoFMl1-Lu4

27. Beware of diets that; 1. Consist of only one food. 2. Promise fast results. • Supply too few calories. (below 1200) • Requires a weight loss aid.. (vitamin pill, liquid shake, body wrap, ect.) 5. Promises spot reducing. Weight lose occurs all over. 6. Does not teach a person how to make permanent weight loss. 7. Does not mention Exercise as a part of theplan

28. Examples • Adkins • High protein/low carbs • High carb diets cause an increase of insulin production. • Insulin takes fat and protein out of the blood and stores them in our fat cells. • The body does not get to our fat reserves until we deplete our storage of carbs.

29. Blood type • Type A – vegetarian type diet. • Type B - Mix of animal and plant protein • Type O – red meat, fruits and vegetable.

30. Cabbage Soup Diet • 7 day diet – • All the soup you want.

31. Diet Plan: • Day One: Fruit: Eat all of the fruit you want (EXCEPT BANANAS). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water. • Day Two: Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today. • Day Three:Mix Days One and Two: Eat all the soup, fruits and vegetables you want. NO BAKED POTATO. • Day Four: Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets. • Day Five: Beef And Tomatos: Ten to twenty ounces of beef and up to six fresh tomtoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both). • Day Six: Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. NO BAKED POTATO. Eat your soup at least once. • Day Seven: Brown rice, unsweetened fruit juices and vegetables: Again STUFF,STUFF,STUFF yourself. Be sure to eat your soup at least once this day.

32. 48 Hour Hollywood Miracle Diet. • Juice for two days • No food for two days • because no food or salt in your diet your body will shed water to keep your sodium/water balance • About $25 per bottle

33. What is a "Healthy Diet"? • A healthy diet as one that; 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; 2. Includes lean meats, poultry, fish, beans, eggs, and nuts; and 3. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

34. Healthy diet:

35. Diet Presentation • Each group will present a commercial diet to the class. • Each group will have between 3-4 group members. • What you should present to the class. (6 points each) • 1. How do we complete the diet? (the directions on how to do the diet) • 2. Do we have any cost in completing the diet? • 3. Why is it supposed to work? • 4. What do experts in the dieting field say about the diet? (pros and cons) • 5. What is your groups opinion of the diet? • At least one visual aid. (this most likely will be the nuts and bolts of your diet presentation) (10 for visual)