Ch 6- maintaining a Healthy Weight Flashcards
Body Image
subjective perception of how our body appears to self and others
causes people to strive to reach “ideal”- disordered eating, bigorexia
Body image may influence
dietary patterns activity level social relationships feelings/moods self-concept/ self-esteem
overweight
1-19% above healthy weight
obesity
20% or more above normal weight
morbid obesity
50-100% above normal weight
more than 100 pounds over weight
weight interferes with normal functioning
body fat %
normal range: male 10-15 female 20-25 obese male 20 female 30
underweight
BMI less than 18.5
10-20% below the normal weight
undernourished
20% or more below normal weight
healthy weight gain
screen= medical conditions, poverty, eating disorders, psychological issues, stress
increase intake of calorie dense food and strength training
weight management issues
physiological and psychological needs personal preference activity level body chemistry and genetics age health status present weight
what should you weight (ways to determine)
height/weight tables- scales
Body Mass index-mathmatical relationship between height and weight
desirable weight- consider gender, age, and frame size
Healthy body weight within a weight range (waste and hip ratio)
body fat % measurements
bod pod
skin fold
hydrostatic weighting
appearance
energy needs of the body
activity requirements (20-40%)
basal metabolism (50-70%)
thermic effect of food (10%)
metabolism declines over age
causes of obesity
calorie imbalance genetic factors physiological and hormonal factors family, social, and cultural factors environmental factors psychological factors
lifetime healthy weight management
balanced diet-portion control moderately intense physical Activity- 150 minutes a week weight management- 300 weight loss adequate sleep lifestyle support and problem solving
dietary approaches
temporary caloric restriction
controlled fasting
formal/comercial weight reductions programs
physical interventions
prescription and over the counter weight loss drugs
surgical interventions
“dieting”
social influences
why do diets fail
dieting causes overeating/binge cycle
homeostasis
results of fad dieting
go off diet- gain weight back + more
anorexia diagnostic criteria
15% or more below healthy weight
fear of weight gain
altered body image
3 or more minded menstrual periods/ no onset
bulimia diagnosis criteria
binge eating 2 or more times a week for 3 months
lack of control over bingeing
purging
concern about body image
cultural factor
abundant food
unrealistic standards
contradictory messages
thin=success
two reasonable goals
accept and like your body
treat your body well
eat in a healthy manner
recommendations
1-2 lbs weight loss/week avoid any diet=1-2 lbs weight loss/week avoid any diet= less than 1200-1500 calories per day eat regular meals avoid boredom exercise manage stress eat for life
