Involves the foods you eat and how your body uses those foods.

The quality of the foods you eat will play a large role in how your body functions, looks and lasts.

How does one achieve a desirable body size and weight without dieting?

Proper eating habits Exercise Acceptance of self

Is the number of calories it takes to: Basically keep you alive You spend making new red blood cells,

taking in air, maintaining body temperature and carrying on other basic metabolic processes.

In general, it is the largest component of what we call “calorie burning” and what scientists call “energy expenditure”

Here’s a simple formula for estimating your BMR

Body Mass ___lbs x 10Eg) 140lbs x 10 = 1400

Remember, this is the theoretical number of calories you’d need to maintain your current weight, assuming that you never got out of bed in the morning.

Like every estimate, it’s going to be imperfect: the more muscle you have , the higher your metabolic rate.

Two thirds of the calories we “spend” a day go for basic metabolic functions

The second biggest calorie sapper is physical activity. Physical activity is also the most variable component, and estimating it can be tricky.

The third item on the calorie budget is the amount of calories it takes to process food. This refers to the number of calories needed to digest, absorb, transport and metabolize the nutrients from the food we eat. Generally this is estimated at about 10% of our daily caloric intake.

Exercise Depending on the length and intensity of

your exercise, you can boost your BMR for several hours afterward.

Diet Severe dieting can reduce your BMR as

your body attempts to conserve calories. This is a survival tactic and not a good idea for a healthy lifestyle.

Increased muscle mass Muscle burns more calories, even at rest,

than fat. The greater your ratio of lean to fat, the more calories you will burn.

Caloric Needs About 30% of your calories fuel any physical

activity you do. To figure out how many calories you need

for your level of activity, multiply the calories needed for BMR by the percentage that matches your activity level:

20%, sedentary (mainly sitting all day) 30%, light activity (such as walking to and

from the bus stop, cooking dinner, etc) 40%, moderate activity (very little sitting,

heavy housework) 50%, very active (active and prolonged

physical sports)

EG) 140LBS X 10 = 1400 1400 X 20% = 280 (additional calories your

body needs each day) Total number of calories you need to eat in

a day = 1680calories

A person’s weight and body shape are determined by many factors, including physical activity, eating patterns, societal influences, and heredity. There is no ideal weight for someone of the same height/age due to different body shapes, frames and makeup.

Each body has a particular weight it tends to maintain

Genetics plays a key role in weight and shape.

Set point can fluctuate 5 to 10 pounds and cannot be permanently lowered through restrictive dieting.

If an individual’s weight is below or above their set point range, their body will experience physiological and emotional changes in an attempt to reestablish itself.

There is no ideal weight for those of the same height and age because people have different body shapes and frames.

There is a range of weights that is healthy for each height.

Healthy eating and regular physical activity will help lead to a healthy weight.

Facts 33-23-33 Average measurements of a

contemporary fashion model 36-18-33 projected measurements of a

barbie doll in inches if she were a full sized human being.

5’4” -142 Average height and weight of an American woman

5’9” -110 average height and weight of a model

33% of women who wear a size 16 or higher

80% of women diet 25% of men diet 50% of American women on a diet at any

one time 50% of 9 yr old girls who have ever dieted

…the mental picture I have of my body + my thoughts and feelings about that picture

Recognize that your body is your own, no matter what shape, size or colour it comes in.

Identify which aspects of your appearance you can realistically change and which you can’t.

If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. Keep track of your progress until you reach your goal. Meeting a challenge for yourself is a great way to boost self-esteem!

Remember……..

You are beautifulYou are one of a kindReal beauty comes from within

Self esteem: describes the value and respect you have for yourself. If you have a healthy self-esteem, you feel good about yourself as a person and are proud of what you can do. However, it is normal to feel down sometimes.

Puberty The body goes through many changes. These

changes combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves to others.

The changes that come with puberty can affect how both girls and guys feel about themselves. Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish that they were developing faster. Girl’s may feel pressure to be thin but guys may feel like they don’t look bug or muscular enough.

Media Images of skinny girls and bulked-up guys

Family Life Sometimes can influence self-esteem. Some

parents spend more time criticizing their children and the way they look than praising them.

Peers People may also experience negative

comments and hurtful teasing about the way they look from classmates and peers.

Give yourself 3 compliments every day Focus on the good things you do and the

positive aspects of your life, you can change how you feel about yourself!

Come up with 5 affirmations you have about yourself…these can be physical or non physical eg) I love my smile, I love my laugh

Come up with 5 things you would like to change if you could. Eg) I wish I had blue eyes

Which did you find easier to do and why?

Complete both sides of the handout!

Eating disorders are serious medical problems.Anorexia NervosaBulima NervosaBinge-Eating Disorder

Eating disorders frequently develop during adolescence or early adulthood, but can occur during childhood or later in adulthood.

Females are more likely to develop an eating disorder

While there is no single cause, several things may contribute to the development of these disorders:

Culture – North America has a social and cultural ideal of extreme thinness. Women partially define themselves by how physically attractive they are.

Personal characteristics – feelings of helplessness, worthlessness, and poor self-image often accompany eating disorders.

Other emotional disorders – other mental health problems like depression or anxiety, occur along with eating disorders.

Stressful events or life changes – things like starting a new job or being teased to traumatic events like rape can lead to the onset of eating disorders.

Biology – studies are being done to look at genes, hormones, and chemicals in the brain that may have an effect on the development of, and recovery from eating disorders.

Families – the attitude of parents about appearance and diet affects their kids’ attitudes. Also, if your mother or sister has bulimia, you are more likely to have it.

The persons binge consumes large amounts of food frequently and repeatedly

Feels out of control and unable to stop eating during binges.

May eat rapidly and secretly, or may snack and nibble all day long.

Feels guilty and ashamed of binge eating. Has a history of diet failures Tends to be depressed and obese

People who have binge eating disorder do not regularly vomit, over exercise or abuse laxatives like bulimics do. They may be genetically predisposed to weigh more than the cultural ideal so they diet, make themselves hungry and then binge in response to that hunger.

Person refuses to maintain normal body weight for age and height.

Weighs 85% or less than what is developmentally expected for age and height.

Young girls do not begin to menstruate at the appropriate age. Puberty is delayed for both sexes.

In women, menstrual periods stop. In men, levels of sex hormones fall.

Person denies the dangers of low weight

Is terrified of gaining weight even though s/he is alarmingly underweight.

Reports feeling fat even when emaciated. Often includes depression, irritability,

withdrawal, peculiar behaviours such as compulsive rituals, strange eating habits, division of foods into “good/safe” and “bad/dangerous” categories.

Person diets, becomes hungry, and then binge eats in response to powerful cravings and feelings of deprivation.

Feels out of control while eating. Fears gaining weight and frantically tries to

“undo” the binge. Vomits, misuses laxatives, exercises or fasts to get rid of the calories.

Swears to be good to never binge eat again, but then continues to restrict food intake which starts yet another repeat of deprivation-hunger-binge-purge cycle

May shoplift, be promiscuous, abuse drugs or engage in risk taking behaviour. Act with little thoughts of consequences.

Weight may be normal or near normal unless anorexia is also present.

Like anorexia, bulima can kill. They are often depressed, lonely, ashamed. Friends often describe the glamourous, adventurous, fun but underneath are hurting and feel unworthy.