Weight Management Listening Guide

Transcription

1 Weight Management Listening Guide

2 Objectives Identify factors that influence food intake behaviors. Understand the physical body shape is inherited. Analyze personal food intake using the MyPlate and Dietary Guidelines recommendations. Determine healthy weight. Define Obesity and the health concerns that it can contribute to. Explain the energy balance equation. Calculate how physically fit you are.

3 Food for more than hunger! When see others eat? When tired. When talking on the telephone? Do you eat when After school or work? When Angry. When you see attractive foods? When watching TV When with friends? Before going to bed? At parties When you smell food? When reading or studying? When anxious or worried? When stressed? Before and between meals? When bored or lonely? When you feel pressured? At ballgames and movies?

4 Physical Body Characteristics are inherited; Can not Change Body Portions.

5 Learn to accept inherited shape and maintaining a healthy weight will influence overall lifetime health. Bone Structure

6 One General Rule To Determine Healthy Weight Women 100 lbs. for 5 ft. and add 5 lbs for each additional inch. Example 5 5 = 125 lbs. General range lbs. Men 106 lbs for 5 ft. Add 6 lbs. For each additional inch. Example 5 10 = 166 lbs. General Range lbs. (range equals plus 10% and minus 10%)

7 Follow these directions: Take sitting pulse. Write down pulse number. Go out to the stairs go up one side and down the other as quickly as you can. The teacher will time this for 5 minutes Take pulse Write down pulse number. Drink break use the drinking fountain!!

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13 What Influences Your Food Choices? Physical Influences Survival Hunger Appetite Senses Social Influence Family Peers Others Psychological Influences Emotional Attitudes Aesthetics Creativity Cultural Influences Ethnics Holiday Customs Religion Background Food Preferences Likes and Dislikes Food Availability Climate and Terrain Government Policy Transportation Technology

14 Obesity Obesity is defined as 20% above normal weight range for a person s gender, height, and frame. Obesity is associated with the following health concerns Stroke, Adult-onset diabetes, heart disease. Inactivity and/or under-activity is probably the most important single contributor to obesity in the U.S. Another contributor to obesity is the larger portion of foods. (ex. Biggie size)

15 Energy balance equation Calories in / consumed vs. calories out/used General people tend to underestimate their daily food/calorie intake and overestimate their calorie output (exercise) 3,500 calories = l lb.

16 Recommendation for Weight Loss Cut calories a little and increase exercise Maximum weight loss per week is 1-2 lbs. Skipping meals is not a good way to lose weight Breakfast is the most important meal of the day. Weight loss should include: Eating a variety of foods, including all the groups from the MyPyramid.gov. Carbohydrates, proteins, and fats Eating at regular intervals; avoid skipping meals

17 Successful Weight Loss Through Behavior Modification Set realistic goals Develop new eating habits/change old ones. Increase exercise; finding something you enjoy will increase the chances of staying active. Eat a variety of foods; include all the groups from the MyPyramid.gov.

18 Gaining Weight Eat larger portions of nutrient dense foods Eat regular meals Add nutritious snacks between meals Avoid high-sugar and high-fat snacks

19 Avoid Fad Diets Very low calories (1,000 calories or less per day) Diets based upon limited foods or a single food Plans that promise quick weight loss (over 2 lbs. Per week) High-protein, low carbohydrate diets Diet pills Fasting going without food

20 YO-YO Dieting Lose weight, gain weight, lose weight Cycle of body weight going up and down Hard on the body and may have harmful long-range health effects