1. CHAPTER 6
Managing Weight And
Body Composition

2. CHAPTER 6
LESSON 1
Maintaining A
Healthy Weight

3. “The way you see your body”
CHAPTER 6
Body Image
“The way you see your body”

4. Weight-Calorie Connection Calories In = Calories Out
CHAPTER 6
Weight-Calorie Connection
Maintaining a healthy weight is a matter of energy balance:
Calories In = Calories Out

5. Weight-Calorie Connection
CHAPTER 6
Weight-Calorie Connection
To Gain Weight
More Calories In vs. Less Calories Out
To Lose Weight
Less Calories In vs. More Calories Out

6. Energy Equation CHAPTER 6 1 pound of body fat = 3,500 calories.
Eating 500 fewer calories per day will result in the loss of 1 pound of fat per week
(500 cals. x 7 days = 3,500 calories)

7. Appropriate Weight Range Metabolic Rate Activity Level
CHAPTER 6
Appropriate Weight Range
Gender Age Height
Body Frame Growth Rate
Metabolic Rate Activity Level

8. Body Mass Index (BMI) CHAPTER 6
A ratio that allows you to assess your body size in relation to your height and weight.

9. Weight (lbs.) x 703 (Height in inches)2
CHAPTER 6
Body Mass Index (BMI)
Weight (lbs.) x 703
(Height in inches)2

10. Body Mass Index (BMI) Ex. Man 185 lbs. 5’7” tall
CHAPTER 6
Body Mass Index (BMI)
Ex. Man 185 lbs. 5’7” tall
BMI = 185 x 703 / 67 x 67
BMI = 130,055 / 4,489
BMI = 29.0

12. “The ratio of body fat to lean body tissue”
CHAPTER 6
Body Composition
“The ratio of body fat to lean body tissue”

13. Name Height Weight BMI Tom Brady 6’4 225 lbs 27 Kobe Bryant 6’6
George Clooney
5’11
211 lbs 29
Tom Cruise
5’7
201 lbs 31
Denzel Washington
6’0
199 lbs
Will Smith
6’2
210 lbs
Keanu Reeves
6’1
223 lbs
Brad Pitt
203 lbs 28
Lebron James
6’8
240 lbs 26
Johnny Depp
190 lbs
The Rock (Dwayne Johnson)
6’5
275 lbs 33

14. 10-20% higher than normal weight 150 lb person weighs 165 lb or more
CHAPTER 6
Overweight
“A condition in which a person is heavier than the standard weight range for his or her height”
10-20% higher than normal weight
150 lb person weighs 165 lb or more

15. “Having an excess amount of body fat” Obese: 20% or more above normal
CHAPTER 6
Obesity
“Having an excess amount of body fat”
Obese: 20% or more above normal
150 lb person weighs 180 lb

16. Morbidly Obese CHAPTER 6 50% or more above normal weight
150 lb person weighs 225 lbs.
2/3 or 120 million adult Americans are either overweight or obese
article

17. Weight related health risks
CHAPTER 6
Weight related health risks
Cardiovascular disease
High blood pressure
Type 2 diabetes
Osteoarthritis
Asthma
Cancer
U.S. children grow bigger bellies | Health | Reuters

18. Overweight related facts
CHAPTER 6
Overweight related facts
1 out of 5 teens are overweight.
Being overweight forces the heart and lungs to work harder and increases the risk of high blood pressure and high blood cholesterol.

19. Overweight related facts
CHAPTER 6
Overweight related facts
Genetics may play a role in being overweight.
Obesity and overweight usually results from consuming excess calories and physical inactivity.
article

20. 150 lb person weighs 135 lb or less
CHAPTER 6
Underweight
“A condition in which a person is 10% or less than the standard weight range for his or her height”
150 lb person weighs 135 lb or less

21. Underweight related facts
CHAPTER 6
Underweight related facts
Underweight people have little stored fat to provide the body with an energy reserve.
Not consuming enough calories and nutrients for health and growth may lead to fatigue and a decreased ability to fight illness.

22. Managing Your Weight CHAPTER 6 Target your appropriate weight
Set realistic goals
Personalize your plan
Put your goal and plan in writing
Evaluate your progress

23. Basal Metabolic Rate (BMR)
CHAPTER 6
Basal Metabolic Rate (BMR)
Women
655 + (4.35 x wt) + (4.7 x ht. inches)
– (4.7 x age)
Men
66 + (6.23 x wt) + (12.7 x ht. inches)
– (6.8 x age)

24. Basal Metabolic Rate (BMR)
CHAPTER 6
Basal Metabolic Rate (BMR)
Sedentary (No Activity)= x 1.2
Lightly Active (Weekends) = x 1.375
Moderate Active (3 x’s / wk) = x 1.55
Very Active (5 x’s / wk) = 1.725
Extremely Active (Every Day Sports) = x 1.9

25. Weight Loss Strategies
CHAPTER 6
Weight Loss Strategies
Eat about 250 calories less than your daily energy requirements
Include your favorites in small quantities
Eat a variety of low-calorie, nutrient dense food (grains, fruit)
Drink plenty of water

26. Weight Gain Strategies
CHAPTER 6
Weight Gain Strategies
Increase your calorie intake
Eat often and take seconds
Eat nutritious snacks
Build muscle by performing weight bearing exercises

27. Physical Activity CHAPTER 6
Relieves stress that leads to over or under eating
Promotes a normal appetite response
Increases self-esteem and helps keep your plan on track
Muscle burns more calories than fat at rest

28. CHAPTER 6
LESSON 2
Fad Diets And
Eating Disorders

29. “Weight-loss plans that are popular for only a short time”
CHAPTER 6
Fad Diets
“Weight-loss plans that are popular for only a short time”

30. CHAPTER 6
Examples of Fad Diets
Liquid diets
Fasting
Diet pills

31. CHAPTER 6
Liquid Diets
Replacing all of your food intake with a special liquid formula.
Does not provide the body with fiber and needed nutrients.

32. Fasting CHAPTER 6 Abstaining from eating.
Body breaks down protein stored in muscle tissue for energy.

33. CHAPTER 6
Diet Pills
Diet pills suppress your appetite. Cause drowsiness, anxiety, racing heart; can be addictive; causes dehydration

34. Weight Cycling CHAPTER 6
“The repeated pattern of weight loss and regain”
Weight cycling is common in people who follow fad diets

35. Eating Disorder CHAPTER 6
“An extreme, harmful eating behavior that can cause serious illness or death”

36. Eating Disorder Statistics
CHAPTER 6
Eating Disorder Statistics
Women account for 90% of all eating disorders

37. Examples of Eating Disorders
CHAPTER 6
Examples of Eating Disorders
Anorexia Nervosa
Bulimia Nervosa
Binge Eating Disorder

38. Anorexia Nervosa
“A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation”

39. Anorexia Nervosa Consequences
CHAPTER 6
Anorexia Nervosa Consequences
Malnutrition and starvation
Low body temperature
Low blood pressure
Reduced organ size,
Irregular heart beat,
Cardiac arrest or sudden death.

40. Bulimia Nervosa CHAPTER 6
“A disorder in which some form of purging of the digestive tract follows cycles of overeating”

41. Bulimia Nervosa Consequences
CHAPTER 6
Bulimia Nervosa Consequences
Vomiting causes dehydration
Kidney damage,
Irregular heartbeat,
Tooth decay,
Damages tissue of the stomach, esophagus, and mouth

42. “A disorder characterized by compulsive overeating”
CHAPTER 6
Binge Eating Disorder
“A disorder characterized by compulsive overeating”

43. Binge Eating Disorder Consequences
CHAPTER 6
Binge Eating Disorder Consequences
Unhealthful weight gain
Type 2 diabetes,
Heart disease
Strokes and high blood pressure

44. Help for Eating disorders
CHAPTER 6
Help for Eating disorders
People with ED need medical and psychological help.
If you think you or a friend has an ED, discuss it with a parent, counselor, or school nurse.
Seek professional help and be supportive.

45. Homework for Tomorrow CHAPTER 6 Sign up to Review 1 Dietary Supplement
What is the purpose for taking the supplement? Does it work?
What is the recommended dosage?

46. CHAPTER 6
LESSON 3
Nutrition For
Individual Needs

47. Performance Nutrition
CHAPTER 6
Performance Nutrition
Do you play on a sports team or take aerobic classes?
Good nutrition can help you perform your best in any physical activity.

48. The Training Diet CHAPTER 6
The best eating plan for athletes is one that is balanced, moderate, and varied.
Your body needs protein, carbohydrates, vitamins, minerals and water.
Athletes need more calories from nutrient-dense foods to maintain weight and energy levels.

49. CHAPTER 6
Hydration
Your body loses fluids through perspiration, breathing, and waste elimination.
16-24 oz. of fluids before workouts
6-12oz. of fluids every 15 min during workouts

50. CHAPTER 6
Heatstroke
“A condition in which the body loses the ability to rid itself of excessive heat through perspiration”

51. “Minerals that help maintain the body’s fluid balance”
CHAPTER 6
Electrolytes
“Minerals that help maintain the body’s fluid balance”

52. “Restoring lost body fluids”
CHAPTER 6
Rehydration
“Restoring lost body fluids”

53. Losing Weight (competition)
CHAPTER 6
Losing Weight (competition)
Fasting or crash dieting
Sweating before weigh-in
Causes dehydration and harms performance
Loss of muscle mass
Use sensible plan
Lose 1-2 pounds per week

54. Gaining Weight (competition)
CHAPTER 6
Gaining Weight (competition)
Balanced nutrition & exercise plan
Resistance training program
Extra calories from nutrient-dense foods
Use protein supplements sparingly
Gain 1-2 pounds per week
Steroids have dangerous side effects

55. Eating Before Competition
CHAPTER 6
Eating Before Competition
Eat 3-4 hours before competition
Choose a meal low in protein and fat and high in carbohydrates
Pasta, rice, vegetables, fruit
Drink plenty of water

56. CHAPTER 6
Vegetarian
“A person who eats mostly or only plant foods which may
include eggs or dairy products”

57. “Vegetarians who eat only plant based foods”
CHAPTER 6
Vegan
“Vegetarians who eat only plant based foods”

58. Meeting Vegan Nutrient Needs
CHAPTER 6
Meeting Vegan Nutrient Needs
Eat a variety of incomplete proteins that will add up to complete proteins.
Make sure you get enough iron, zinc, and B vitamins.
Eat nutrient-dense foods like fruits, vegetables, leafy greens, grains, nuts, seeds, legumes, dairy and eggs.

59. “A non-food form of one or more nutrients”
CHAPTER 6
Dietary Supplement
“A non-food form of one or more nutrients”
Do not assume you need a dietary supplement, ask a health care provider

60. “A very large amount of a dietary supplement”
CHAPTER 6
Megadose
“A very large amount of a dietary supplement”

61. Herbal supplement CHAPTER 6
“A chemical substance from plants that may be sold as a dietary supplement”

62. Are Herbal Supplements Safe Because They Are Natural?
CHAPTER 6
Are Herbal Supplements Safe Because They Are Natural?
Natural does not mean harmless.
Certain herbs are poisonous, others interact dangerously with prescription or over-
the-counter drugs.

63. Quiz Review Examples of nutrient dense foods?
What is Body Composition?
How many calories in one pound of body fat?
Definition of Obese, Morbidly Obese.