Weight Management

Vocabulary Words Calories Metabolism BMI Body Image Weight Cycling Vegetarian Dietary Supplements Performance Enhancers Herbal Supplements Mega doses

Excess Body Fat Health Risks Premature death Type 2 Diabetes Hypertension (High Blood Pressure) Heart Disease Stroke Gall Bladder Disease Certain types of Cancers

Weight Contributors Bones Fat Muscle Water 60 % of body weight

Metabolism Metabolism: Your body’s ability to burn and use energy. Calorie: Unit of energy

Calories There are 3,500 calories in one pound of body fat. + 500 calories you gain 1 pound a week - 500 calories you lose one pound a week

How Many Calories Do I Need a Day? Calories are determined by your: Height Age Gender Activity Level

Average Teen Girls need between 1800-2400 calories a day depending on activity Boys need 2200-3200 calories a day depending on activity

What happens if I take in more calories than my body can burn? Your body stores the extra calories as body fat and you gain weight.

What happens if I take in fewer calories than my body needs for energy? Your body will burn the stored fat and you will lose weight.

Calorie connection There are 9 calories per gram of fat There are 4 calories per gram in carbs and protein Sugary foods contain more calories Foods that are high in fat are usually high in calories also Food prep plays a big role in the number of calories in the dish

What’s a calorie?

What is a safe amount to lose or gain in one week? 1-2 pounds If you are losing more than 2 pounds it is water weight, not fat. NEVER go below 1200 calories on a weight loss diet.

Teen Goals for Weight Management For overweight teens, the goal of weight management is to slow the rate of weight gain while achieving normal growth and development. Losing weight isn’t a healthy option while you are developing. Follow all the dietary guidelines.

Tips for managing your Weight Eat Breakfast!!! Drink 8 glasses of water daily Sit down and slow down Chew well Increase intake of healthy foods Increase your exercise Watch your portions

It’s all a balancing act.

bagel 3 inch diameter 140 calories 5-6 inch diameter 350 calories

Calories In = Calories Out Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk the dog in order to burn those extra 210 calories?*   *Based on 160lb person

Calories In = Calories Out If you walk the dog for 40 minutes, you will burn approximately 210 calories.*

PIZZA 500 calories 850 calories

How long would you have to play golf (while walking and carrying your clubs) to burn approximately 350 calories*? 1 hour

cheeseburgers 333 calories 590 calories

1 hour and 30 minutes How long would you have to lift weights to burn approximately 257 calories*? 1 hour and 30 minutes

Soda 32 oz 388 calories 44 oz 533 calories 64 oz 776 calories

JUST 100 EXTRA CALORIES PER DAY CAN LEAD TO A WEIGHT GAIN OF 10 POUNDS PER YEAR.

What does that look like? 3 Hershey Bliss Chocolates 2 Reese’s Peanut Butter Cups Miniature 1 Fun Size Pack of Skittles 4 Jolly Rancher Hard Candies

Can you diet and still gain weight?

Survival System “Starvation Mode” -your body’s natural response to protect itself when you don’t eat enough for extended periods. Slows metabolism to conserve energy-preserve organs & brain. Body will burn fat for fuel, but it will also start burning lean muscle mass for fuel. Many weight loss coaches use the term “starvation mode” to describe your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

Interprets dieting and skipping meals as the strongest signal to store fat BREAKFAST??!!!! Want a faster metabolism? Eat breakfast!!

Fat cannot be lost by diet alone Losing weight by diet alone- roughly 25% of the weight you lose will be muscle. Lose weight with diet AND exercise-98% of the weight you lose will be fat. It’s easier to lose weight with diet AND exercise.

Calories Burned During Exercise Weight lifting Boxing Stationary Biking Running (5.2 mph plus) Playing catch Scrubbing floors XC skiing 395 692 501 593 165 362 718

Due for next class period: List 10 activities that you like to do and the number of calories per hour that they burn.

FAD Diets Promise weight loss of more than 1 to 2 pounds per week Promise that you do not need to exercise Exclude any food groups completely Tell you to consume one or only a few food groups exclusively Require you to purchase pills, bars, shakes, or other "diet" foods Claim that consuming specific foods or food combinations will lead to weight loss Rely on personal testimonials instead of scientific evidence

Vegetarian Diets Lacto-ovo eat dairy and eggs Lacto-dairy Ovo-eggs Vegan Drawbacks are that plant based foods tend to be lower in certain nutrients

How do we measure our fat? Body Mass Index Waist Circumference Calipers Electrical Device Water Weighing

BMI – Body Mass Index The BMI is one way to monitor your body fat. Based on height & weight. It’s important to use the right chart for your age and gender. It’s an easy & inexpensive tool, yet it’s not always accurate. MUSCULAR person the BMI isn’t accurate measure. A BMI larger than 30 is a concern for weight management.

Are you on here?

Who is this? Height: 7-1 Weight: 325 lbs.

Definitions Overweight: A BMI 0f 25-29 or being 10% above your ideal weight Obesity: A BMI 0f 30 or higher or being 20% above your ideal weight. Underweight: A BMI below 19 or being 10% below your ideal weight

Weight of the Nation, HBO

America Land of the Free, Home of the Fat Top 10 Most Obese Countries (July 1st, 2017) 1.United States of America – 109,342,839 2.China – 97,256,700 3.India – 65,619,826 4.Brazil – 41,857,656 5.Mexico – 36,294,881 6.Russia – 34,701,531 7.Egypt – 28,192,861 8.Turkey – 23,819,781 9.Iran – 21,183,488 10.Nigeria – 20,997,494

Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI 30, or ~ 30 lbs overweight for 5’4” person) (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% 61

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 62

Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 63

Obesity Trends* Among U.S. Adults BRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 64

Obesity Trends* Among U.S. Adults BRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 65

Obesity Trends* Among U.S. Adults BRFSS, 2009 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 66

Obesity Trends* Among U.S. Adults BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% 67

USA Statistics The number of Americans who are obese has doubled in the last 20 years. Nearly 1/3 of adults are obese. Roughly 16 % of children and teens are overweight. This doubles the rate in the last 20 years. It’s a problem.

USA Statistics We spend $40 billion per year on weight loss products. This generation of children will be the first generation to actually have a shorter life expectancy than their parents because of obesity.

Cost of Obesity http://www.schoolleadership20.com/forum/topics/t he-cost-of-obesity-in- america?utm_source=April+28%2C+2013&utm_ca mpaign=Apr+28+2013&utm_medium=email