1. Maintaining a Healthy Weight & Losing Weight the Healthy Way
OBJ: I will identify ways to maintain a healthy weight or lose weight the healthy way.

2. Bellwork
This is my dad. He has spent the majority of his life overweight and is now obese.
With a partner, discuss ways healthy ways to lose weight. On your paper, write a paragraph describing at least 8 ways that Dave can begin to lose weight the healthy way.
note: each person write their own bellwork

3. What is a healthy weight?
Body Mass Index (BMI): it measures height vs. weight
it tells someone what weight range they fall in
What is your body type? Is it easy for you to maintain a healthy weight?

4. Calories Calories in = Calories burned then person stays same weight
Eat more calories than you burn= weight gain
Burn more calories than you eat = weight loss
An extra 3,500 calories = 1 lb. gained
Healthy weight loss would be 1% of body mass per week
Ex. 200 lb. woman’s goal would be 2 lbs. per week

5. YOUR TURN!
Joe gained 8 lbs in 65 days. How many calories per day is Joe overeating?
How should he begin to lose the 8 lbs?

6. A Healthy Diet Program A Healthy Diet Program will accomplish 3 goals:
Maintain or Improve Body Composition
Improve Health
Improve Performance

7. So, What are…. WAYS TO MAINTAIN A HEALTHY WEIGHT OR
LOSE WEIGHT THE HEALTHY WAY

8. Choose foods low in calories
Look at food labels to determine what foods are low in calories . VS

9. Eat 5 small meals instead of 3 large meals
Increases metabolism
Balances blood sugar levels
Encourages smaller stomach size
VS.

10. Eat breakfast everyday
provides energy and increases metabolism

11. Eat lots of fruits and Vegetables
Low in calories
High in vitamins and minerals

12. Grill and Bake Meats. Don’t fry!
Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat)
VS.

13. Limit the amount of sugar in your diet
High sugar foods are not filling calories

14. Don’t drink your calories
Drink water!
If necessary, drink low calorie drinks such as skim milk or G2
VS.

15. Eat whole grains instead of refined grains
More filling
VS.

16. Encourage your parents to buy healthy food
If it is not in the house, you won’t eat it.
VS.

17. Plan ahead and prepare meals/snacks in advance
Keep cut up veggies and fruit in the fridge.
Cook more so that there are leftovers for a snack the next day.
Pack a lunch the night before. Pack an extra snack.

18. Eat at home instead of restaurants
At home, you can control the calories in your food. At restaurants, you lose control over what goes in your food.
Restaurant food is typically large portions and high in calories.
VS.

19. Slow down when you eat
It takes 20 minutes for your brain to process that you are eating
Don’t eat in front of TV! Often people eat faster and more calories.
VS.

20. Keep a record of food intake and exercise
People who keep a record are less likely to mindlessly eat and more likely to stick to a workout program.

21. Be more physically active

22. Exercise daily Increases metabolism Goal: at least 30 minutes
Choose an activity that you will enjoy.
Get a workout partner.

23. Lift weights Increases metabolism Builds muscle tissue (less fat mass)
Increases self-esteem

24. Individual assignment
Read: A Change for Healthy Living
Re-write Johnny’s day to include at least six changes or additions to his day that would foster weight loss?
Underline the changes and additions you made that would foster weight loss.

25. Partner assignment Exchange stories with a partner.
Read their story and discuss the healthy changes/additions to the day. Make sure both are correct and turn assignment in.

26. Class discussion on Johnny’s Day
What changes would you make in his day?

27. Homework- MVP’s (10 pts)
Write down 5 ways to maintain a healthy weight or lose weight the healthy way
Teach 2 adults and 3 teenagers.
Ask them to sign your paper after you taught them.