Chapter 8 weight management PDF

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Chapter 8 (Weight Management) Exam 2 Notes

10/13/2016

Watched a Video (link is on moodle) Three common eating disorders  Anorexia= deliberate food restriction extreme weight lose. Below 18.5 on the BMI scale  Bulimia= excessive eating then purging by vomiting or taking a laxative. 

Binge eating disorder (BED)= binge eating thousands of calories in one sitting. Typically over weight

 Eating disorders have a distinctive symptoms and identifiable features  Eating disorder can be effectively treated through medical and psychological therapies.

 Make sure the person who is going through the eating disorders have a strong support system.

 Must learn new

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Eating habits

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Build self confidence Help cope with anxiety, depression, and stress.

Check out think pattern chart. Key concepts in achieving Weight Goals  Recognize the role of metabolic rate:60-70% caloric intake is consumed for basic function for living. o Basal metabolic rate (BMR)=rate at which your body uses food for live sustaining functions. o Resting metabolic (RMR) = your BMR+ the energy you expend when you digest food.  Muscles burns more fuel than fat tissue  The more fit you are the more calories you will burn throughout the day. 

Recognize your body’s set point- a preprogrammed weight that your body returns to easily when you gain or lose small amounts of weight. o Biologically and genetically determined. No control over.

o Range= 10-20 pounds o If you go below your set point Both appetite and metabolism will change and deplete. o For women the reproductive organs can shut down do to such low weight. o People who do extreme diets can actually have binge cravings do to the mal nourishment. 

Balance your energy equation – or to lose or gain weight, “unbalance” that equation. o Want to loose weight: maintain a negative caloric balance; expend more calories then what you actually consume. o Want to gain weight: consume more calories then expending. o Isocaloric balance: you consume the same amount of calories as you put out. You extend the same as you put in.

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Weight Management  Know your current weight  Realistic goal (1-2 pounds per week)  Know your body type  Contemplate weight management 

Prepare for better weight management o Why are you trying to gain or loose weight o Make sure there are goals and rewards when you actually achieve them. o Visualize new behaviors

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Take action Establish a regular exercise program o Essential for overall health

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Achieve weight maintenance o Weigh yourself once a week o Track your calories

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Take o o o

lessons form successful weight maintainers People who stay physically active People who eat all meals People who better handle daily situations

o Self motivated based on how they feel o Have a good social support system.

10/13/2016 

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