Lesson 1 Maintaining a Healthy Weight

 Body image is affected by many different factors; media images, friends, family, andmedia imagesfamily  Body image is tied to perception of weight  Individuals healthy weight varies from person to person

Mesomorphs are considered genetic freaks. They are naturally lean and muscular with little effort required. Endomorphs retains fat easily. They are known as “big-boned” and have difficulty losing body fat. Ectomorphs are the lean, skinny types. They can load carbs without storing fat, but they find it hard to put on muscle.

You're a bit wider on the bottom than you are on top. You're stick straight with very few curves. Your bust and hips are larger compared to your waist. You have broad shoulders and narrow hips.

 A unbalanced energy equation can cause weight loss/or weight gain… If you burn more calories than you take in you lose weight If you take in more calories that you use you gain weight 3,500 calories= 1 lb  Calories- units used to measure energy Both the energy in food and the energy your body uses for life processes and physical activity Maintaining weight is simply a matter of energy balance…..calories in/ calories out

 Appropriate weight is influenced by many factors: gender, age, height, body frame, metabolic rate, and activity level  Body Mass Index=(BMI) = a ratio that allows you to asses your body size in relation to your height and weight When considering your BMI, you need to understand that many different ratios of height to weight can be healthy and teens grow at different rates and different ways. There is no single size, shape, or growth pattern that is “normal” for everyone.

 The ratio of body fat to lean body tissue.  Overweight- a condition in which a person is heavier than the standard weight range for his or her height  Obesity- refers specifically to having an excess amount of body fat  Being overweight may not pose health risks necessarily; for example, body builders or football players may be overweight because of excess muscle tissue

 Adults with high BMI are at increased risk of cardiovascular disease, type 2 diabetes, cancer, high blood pressure, and joint disease  Being Overweight is a health risk: CDC indicates that 15% of teens are overweight Being overweight strains muscles and skeletal system, forces heart and lungs to work harder, increase risk of high blood pressure and high blood cholesterol.  Why are people overweight? Genetics? Excess calories? Physical inactivity?  What would/can you do to fix the growing numbers of overweight children and teens?

 Being Underweight is a health Risk as well Underweight- a condition in which a person is less than the standard weight range for his or her height Being thin may be normal due to genetics or a fast metabolism but… Other people diet or exercise excessively to stay thin People who are too thin have little stored fat to provide the body with an energy reserve which can lead to fatigue and decreased ability to fight illness Not getting proper nutrients due to little calorie intake

 Target your appropriate weight Speak with health care professional to determine healthy weight range  Set realistic goals Gaining or losing one-half pound to one pound per week is safe  Personalize your plan Think about your food preferences and lifestyle while designing your program  Put your goal and plan in writing Keep a journal of what and when you are eating  Evaluate your progress Track your weight gain/loss

 Eat 1,700- 1,800 calories daily to meet your needs Eating fewer than 1,400 calories a day may cause you to miss out on essential nutrients  Include your favorites in moderation Eat smaller portions of your favorite high calorie foods, and eat them less frequently.  Eat a variety of low-calorie, nutrient dense foods These are foods that are high in nutrients as compared with their calorie content  Drink plenty of water 8 glasses a day keeps your body functioning at its best.

 Increase your calorie intake Choose foods high in complex carbs. Limit foods high in fat and sugar  Eat often and take second helpings Choose more than the minimum number of servings from each food group  Eat nutritious snacks Snack 2-3 hours before meals  Build Muscle Resistance-training program will help you gain weight by increasing muscle mass