1. Keeping A Healthy Weight
Chapter 11

2. 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

3. 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

4. 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

5. 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?

6. 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

7. See page 152, figures and 11.3
BMI for Teens

8. 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

9. 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

10. 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

11. 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

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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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