1. Chapter Nine
Managing Your Weight

2. Body Composition Basics
Overweight
Overfat
Obese
Ideal Body Weight

3. May be misleading if someone is very muscular.
Overweight
Means weighing more than most people your age, sex and height - usually determined by a height/weight chart.
May be misleading if someone is very muscular.

4. Overfat
Having more fat than you should as determined by your skinfold measurements.
Females = 25-30% fat is overfat
Males = 20-25% fat is overfat

5. Obese Being very overfat as determined by your skinfold measurements.
Females = greater than 30% fat
Males = greater than 25% fat

6. Ideal Body Weight
The best weight for a person with body fat percentage maintained within an acceptable range.
Females = 19-22% ideal body fat
Males = 11-17% ideal body fat

7. Understanding Body Type
• Ectomorph
• Mesomorph
• Endomorph

8. Health-related Problems of Excess Fat
High blood pressure
Increased level of cholesterol and fats in the blood
Bone and joint disorders
Diabetes
Lower back difficulties
Respiratory ailments
Greater chance of accidents

9. Causes of Overweight and Overfat
Heredity and environment
Childhood obesity
Inactivity
High fat diet
Medical problems
Creeping Obesity

10. Achieving a Healthy Weight
Getting Ready
Staying on Target
Achieving a Healthy
Weight
Setting Goals
Getting Started

11. Exercise & Weight Control
burns calories
maintains muscle tone
improves ability to burn fat
uses stored fat if it is vigorous
improves body’s ability to burn fat
increases lean muscle tissue
helps weight tends stay off

12. Combining Exercise & a Diet Plan
The best strategy for a lifetime of successful weight control is a sound, nutritious diet combined with regular, vigorous exercise.

13. Fad Diets
One that promotes an approach to eating that depends on one food, a special combination of foods, or the elimination of or our dependence on one major food group.
These diets ultimately fail because they do not bring about a change in basic eating habits.

14. Diet Aids (Pills, candy, gum, etc.)
These aids are designed to curb the appetite, numb the taste buds or provide a feeling of fullness.
They may not be completely safe for everyone.
These aids do not contribute to permanent weight loss.

15. Fasting and Extreme Calorie Restrictions
Fasting tends to confuse the body and it starts burning up the wrong tissue.
Weight lost by fasting and other dramatic measures such as extremely low calorie diets is mainly lean body mass or muscle - not fat.

16. Myths about Weight Control
Spot reducing - it cannot be done
Specific food combinations can cause you to lose weight - there is no scientific evidence to support this.
Eliminating cellulite - it is just fat and must be lost just like all other fat in the body
Special equipment - recognize the limitations and dangers of using these techniques

17. Special Dangers of Dieting
Anorexia Nervosa - a condition of self-imposed starvation in order to maintain an extremely low body weight
Bulima - a pattern of binge eating and purging (eliminating) the food by vomiting and laxatives

18. Gaining Weight Safely
Use muscle building exercises to stimulate muscular development
Substitute fruit juices and skim milk for coffee and tea
Drink a commercial nutritional supplement
Eat healthy snacks between meals
Eat 3 meals or more per day
Eat larger portions
Drink extra fluids
Avoid eating more high-fat foods

19. Managing your Weight
By establishing sound eating habits, you can gain control of your weight now and for the future.
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