1. Healthy Weight Management
Nutrition Unit
Lesson 9

2. Weight Management
Diet and exercise plan to maintain a desirable weight and body composition
Body composition: percentage of fat tissue and lean tissue in the body
What is a desirable weight?
Body Mass Index (BMI), skin fold calipers, underwater weighing
Healthy percentages of body fat
Teen males – 11-17%
Teen females – 16-24%

3. Basal Metabolic Rate (BMR)
The number of calories the body uses at rest
Calorie – unit of energy produced by food, used by the body
Physical activity increases BMR

4. Body Composition Essential body fat Adipose fat tissue
Amount of body fat needed for optimal health
Example: Fat-soluble vitamins need to be dissolved in fat before they can be used
Adipose fat tissue
Excess fat that accumulates around internal organs, within muscle, and under the skin
High % increases the risk of cardiovascular diseases, cancer, diabetes, and arthritis

5. Somatotypes
Term used to classify a particular category of body build or physique.
Names used to describe these body types:
Endomorph (apple-shaped/pear-shaped)
Mesomorph (muscular)
Ectomorph (tall, skinny)

6. Somatotypes
Every individual has varying degrees of these body types (very rare do individuals show total dominance of one type)

7. Knowing Your Type
Research has shown that knowledge of physique provides vital health information (diseases)
Example: Endomorphs (larger waistlines/apple-shaped) have greater risks for heart disease, stroke, high blood pressure, and diabetes than endomorphs who are pear-shaped (carry fat around the hips, thighs, and buttocks)
Gender, exercise, diet, and heredity all determine body shape and fat content

8. Weight Management Plan
Calories in vs. Calories out
How many calories a person ingests through foods and drinks versus how many calories a person expends or loses through physical activity
To maintain weight: caloric intake = caloric expenditure
To gain weight: caloric intake > caloric expenditure
To lose weight: caloric intake < caloric expenditure

9. Weight Management Plan
One pound of body fat is equal to 3500 calories
To lose one pound:
Decrease caloric intake by 3500 calories OR increase caloric expenditure by 3500 calories
To gain one pound:
Increase caloric intake by 3500 calories OR decrease caloric expenditure by 3500 calories
***This is for a ONE WEEK PERIOD***
Example: To lose one pound, you must burn 500 calories per day over the course of a week

10. Gaining and Losing Weight
Underweight – body weight that is 10% or more below desirable body weight
May be malnourished
Malnourishment
Inadequate vitamin and mineral intake
Stunt growth
Lack energy

11. Gaining and Losing Weight
Overweight – body weight is 10% or more above desirable weight
Obesity – body weight is 20% or more above desirable weight
Many times caused by overeating/lack of physical activity
At risk for developing cardiovascular diseases, diabetes, certain cancers; having more accidents and injuries; dissatisfied with relationships

12. Gaining and Losing Weight
Have a physical exam performed
Determine the healthy amount of pounds needed to lose or gain
Have a professional help design a weight plan
Follow the Choose MyPlate guidelines
Include physical activity
Keep a food/exercise journal
Avoid different weight loss diets (fad diets, liquid diets, prescription medications, starvation, over-the-counter diet pills, laxatives and diuretics)