Keeping A Healthy Weight Chapter 11

Images of the “ideal” bodies are everywhere in advertising and the media. In our society the ideal: Female body is tall and ultra-thin Male body is tall, slender, and muscular Many teens and adults try to lose weight or gain muscle to look more like celebrities and models. Diet cannot change a person’s height or body shape Both are determined by heredity (genes) The Ideal Body Myth

The Overweight Epidemic Today 1 in 5 teens are overweight. 30 years ago it was only 1 in 20. Two-thirds of adults are overweight Carrying extra weight causes many health risks: Strains on bones, muscles, and organs Walking and breathing takes extra effort Heat and humidity causes extra stress, because fat traps body heat. Contributes to high blood pressure, heart disease, stroke, diabetes, and certain kinds of cancer. The Overweight Epidemic

Why Weights Are Increasing Portions are growing Access to junk food is easier Junk food and fast food are usually cheaper and easier to find People eat out more than ever People consume more calories but are less active Some people have a genetic tendency to gain weight more easily Maintaining a healthy weight is a challenge Why Weights Are Increasing

A healthy weight helps make you feel good and minimize, or lessen, the risk of developing diseases. The weight that is healthy for depends on your height, gender, age, and frame. What is Healthy Weight?

Most health professionals use a measurement called Body Mass Index to determine a person’s healthy weight. BMI = weight in pounds x 703 / height in inches, squared Used to determine whether adults are overweight or obese. Body Mass Index

See page 152, figures 11.2 and 11.3 BMI for Teens

Problems with BMI Not foolproof If you have a large amount of muscle, you may have a higher BMI because muscle weighs more than fat Problems with BMI

A comparison of the amount of fat and muscle in a person’s body. Healthy %’s 14 to 17 for males 21 to 24 for females Body Fat Percentage

Managing Weight To manage weight, you use a budget – a calorie budget Calories measure the energy supplied by food for life processes and physical activity If you take in more calories than you burn, you gain weight If you burn more calories than you consume, you lose weight. If you burn as many calories as you consume, you maintain weight. Managing Weight

A Healthy Weight Loss Plan One pound of body fat = 3,500 calories If you eat 500 fewer calories than you need everyday, then you will burn one pound of fat per week. (500 x 7 = 3,500) Behavioral Modification is the best way to lose weight See a doctor or nutritionist before setting a plan to get it approved A Healthy Weight Loss Plan

Healthy Weight Loss Plan Components Set Reasonable Goals Change Eating Habits Manage Emotional Eating Increase Physical Activity Healthy Weight Loss Plan Components

Types of Exercise Any activity that uses muscle is exercise Aerobic exercise Increases heart rate and breathing rate for at least 20 minutes Using oxygen Oxygen helps body metabolize fat Aim for 60 minutes of aerobic exercise each day Anaerobic exercise Short, intense bursts of activity Muscles work hard and quickly Builds muscle and raises metabolic rate Types of Exercise

Enjoying the Activity Habit If you want to become more active, start slowly. Prevent injury by practicing proper technique Get frequent medical checkups Choose an activity that holds your interest and fits your lifestyle, schedule, budget, and personality Enjoying the Activity Habit

Commercial Weight Loss Plans Diets, centers, shakes, meals, and pills that promise weight loss, usually quickly. Usually fad diets Yo-yo dieting Chronic dieting, losing and regaining weight again and again. Commercial Weight Loss Plans

Evaluating Weight-Loss Plans Is the program developed by a qualified health professional? Does it include nutritional counseling and an individualized eating plan? Does it offer a variety of appealing foods from all food groups? Does it supply enough nutrients? Does it align with the recommendations of the Dietary Guidelines for Americans and MyPlate? Does it make reasonable claims? Does it teach healthful eating habits? Evaluating Weight-Loss Plans

Gaining Needed Weight Can be just as challenging as losing weight Eat three meals a day and frequent snacks Eat the higher number of recommended servings from each food groups Add extra calories to the food you eat Drink fluids only between meals or at the end of the meal Choose nutritious high calorie beverages Stay active to increase appetite Avoid skipping meals Gaining Needed Weight

Maintaining a Healthy Weight Requires balancing energy eaten in food with energy used in physical activity Important for maintaining a healthy weight as they are for losing weight Supply your body with lifelong good nutrition Develop good exercise habits Maintaining a Healthy Weight