1. What about Weight?

2. Your Turn
In your notes, write down the names of five people who you know who think they are overweight (not what you think – what they think)
Now put a mark by the ones who really are
What kinds of pressures do people put on each other about appearance?

3. Did you know?
About 50 percent of the factors contributing to obesity are genetic.
What do you think are other factors?
Here are some main ones:
Genetics
Poor eating habits
Lack of exercise
Metabolic rate
Hormones

4. Other factors:
Recent research has also linked the following with obesity:
Stress
Lack of sleep
A specific “fat” gene in some people.
A fat virus – AD36, which was found in 30% of obese people in one study, as compared to only 10% of non-obese people

5. Some myths about weight:
Fat people eat more than others
Being thin = being fit
Skipping meals will help with weight loss
Low-fat or no fat means no calories
Fad diets work for permanent weight loss
Eating after 8 p.m. causes weight gain

6. More myths All those weight loss products work
Fast foods are always unhealthy
Calories are the whole picture, so if you want to lose weight, just cut calories

7. And some real tips:
Eat enough. Most teen girls need at least 1,600 calories, and teen guys need at least 2,000. (Less than this and your metabolism slows and your body goes into starvation mode)
Choose nutrient dense foods (fruits, veggies, whole grains)
Drink water instead of soft drinks and juices
Eat foods you like, but if they’re high in calories, sugar, fat or salt, eat them in small portions and less often

8. More tips: Be sure to get a variety of foods from all groups
Eat slowly. Take at least 20 minutes. Take small bites
Choose a program you can live with
Don’t trust height and weight charts
Make changes gradually
Don’t forget to exercise (weight comes right back 95% of the time if lost without exercise)
Remember: There are no quick fixes

9. Truth: 3,500 calories = 1 pound
In theory you would need to cut or burn 500 calories a day to lose one pound in a week
However, not all metabolisms are created equal. That’s why some people can eat a ton and not gain weight
It is not healthy to lose more than 1-2 pounds a week

10. How many calories do you need?
Step 1: Divide your weight by 2.2.
Step 2. Multiply your answer from step 1 by 22 if you’re female and 24 if you’re male.
This answer is your basal metabolic rate (BMR). It is the approximate number of calories you need just to be alive on the planet

11. Determine your activity level
Sedentary: You sit most of the time.
Light activity: You exercise some, but less than three times a week.
Moderate activity: You exercise vigorously three times a week for at least 30 minutes each time
Heavy activity: You exercise vigorously four or more times a week for 30 minutes or longer

12. How many more calories do you need?
Multiply your BMR by:
.40 and .50 if sedentary
.55 and .65 if lightly active
.65 and .75 if moderately active
.75 and 1.0 if heavily active
You should end up with two separate answers.
Finally, add each of these answers to your BMR.
This will give you a range of calories that you need.

13. Example BMR = 1210 Heavy activity 1210 x .75 = 907.5 1210 x 1 = 1210=
= 2420
Calorie range is to 2420 a day

14. Body Mass Index (BMI) So… how’s your BMI? Multiply your weight by 703
Multiply your height in inches by itself (example: If you are 5’6”, that’s 66 inches, and you would multiply 66 x 66)
Divide your answer from step one by your answer in step 2
The answer is your BMI – a more reliable way to tell if you’re in a healthy weight range.
So… how’s your BMI?

15. What the number means: Under 19 (underweight)
19-25: Generally healthy. Minimal health risk (Acceptable)
26-27: Low health risk (slightly overweight)
28-30: Moderate health risk (overweight)
31-34: High health risk (obese)
35-39: Very high health risk (high obesity)
40+: Extreme health risk (morbid obesity)