1. Managing Your Weight
Ch. 6 Lesson 1
Prepared by V. Morrissey

2. EQ: Explain calories, their role as the body’s fuel, and how they affect body weight
Objectives:
Contrast overweight and obesity and identify the impact of obesity on overall health
Discuss healthful weight-loss and weight-gain strategies

3. The Calorie A calorie (kilocalorie) is a unit to measure energy.
the energy available in different foods
Calories are a measure of the energy in food and the energy your body burns.
Some foods have more calories than others. The specific number of calories depends on the amount of carbohydrates, fat and protein in the food as well as the portion size.
What else can affect the calorie count of food? (The way it is prepared.)

4. Calories How many calories you need depends on: Rate of growth
Body size
Gender
Age
Metabolic rate
Activity level

5. Balancing the Energy Equation
Your weight stays the same IF –
calories taken in = calories used
What happens when you take in more calories than your body uses? (gain weight)
What happens when you take in less calories than your body uses? (lose weight)
Each pound of body fat equals about 3,500 calories. To lose 1 pound in a week, you need to consume 500 fewer calories than normal each day.

6. Weight Problems Too heavy or too thin can be a health risk
Overweight – weighing more than 10% over the standard weight for height
Obesity – excess body fat or adipose tissue
Usually obesity and overweight go together. However, in certain situation, being overweight might not be a risk.
A football player or body builder may be overweight because of excess muscle not excess fat.
Body composition, rather than weight, is often a better measure of fitness.

7. Obesity Strains the body frame
Increases the workload of the heart and lungs
Why do people gain too much weight?
Sedentary lifestyle
Poor food habits
Obese people have a high blood cholesterol, atherosclerosis and diabetes. Also affects self-esteem and social health.
Studies show that many obese people actually eat less than normal-weight people who exercise more.
Heredity may play a role. Some scientist believe that obese people have more fat cells, which may get smaller but never go away.
Set point theory – each person has a biological set point for weight and body fat. The body works to maintain that point by lowering the metabolic rate when caloric intake goes down. Then it is hard to lose weight and keep it off.

8. Underweight Less energy reserve Harder to fight off infections
Increased risk of deficiencies
Underweight – being 10% or more below normal weight
Being underweight you have little body fat as an energy reserve
Your have less protective nutrients stored which makes it harder to fight off infection and increases the risk of health problems when surgery is needed.
Undernourished people have increased risks of deficiencies – iron-deficiency anemia

9. A Healthy Weight
Desired weight (weight that’s best for you) is based on:
Gender
Height
Body Frame
Height/Weight charts – weights listed vary a great deal to account for different body frames
Charts – two people who are the same height can have very different weights. A large-boned person will weigh more
than a small-boned person of the same height.

10. Body Mass Index
Body mass index (BMI) is the ratio of weight to height.
Gauges total body fat
Measuring a person’s body composition is a more accurate way to determine a healthy weight.
BMI is a better measure of disease risk than body weight alone.
Certain groups – athletes such as body builders and pregnant women should not use BMI as an indicator of health risks because they have abnormally high BMIs.

11. By the Calorie Control Council

12. Do not copy this slide!! Health Risk Based on BMI
BMI Category
Under 25
26 – 27
28 – 30
31 – 34
35 – 39
40 and higher
Health Risk
Minimal
Low
Moderate
High
Very High
Extremely High
There is a formula on page 135 in the book if you want to calculate your exact BMI.

13. Managing Body Weight Losing weight requires lifestyle changes
Decrease calories consumed
Not below 1400 – 1600 calories daily
Eat low-calorie foods from the five food groups
Increase energy used
Make sure the calories you consume are nutrient dense
It is a myth that people can lose weight simply by dieting. The human body tries to maintain a fixed weight or set point.
When a person diets, the body thinks it is starving. It has a built-in safeguard to protect it from the famines that
humans have had to face throughout history. As soon as an individual reduces the calories he or she consumes, the
metabolic ate slows down, and the body begins to use fewer calories for all of its processes. If you add a small amount
of exercise though to daily activities you can speed up the metabolic rate.
Exercise helps your heart and lungs work better
Helps tone your muscles – without exercise, you may lose lean tissue as well
Increases the rate at which your body changes nutrients into energy
Helps relieve stress
Increases self esteem

14. Managing Body Weight Gaining weight requires lifestyle changes
Eat more complex carbohydrates
Eat more frequently
Eat nutritious snacks
Exercise
When trying to gain weight you want to exercise to be sure the weight you add is muscle and not fat

15. The Plan Target your weight Set smart goals Make a personal plan
Stick to your plan
Choose a weight that is healthy for you. Talk to your physician.
One half to one pound a week is a realistic goal
Consider your own food preferences and lifestyle, choose activities you will enjoy doing.
Keep a diary of your habits so you are more aware of what influences you. Avoid skipping meals.
Evaluate your progress, but avoid weighing yourself every day. Weigh yourself once a week at the same time of day

16. Remember Think Positively!
Remember that it is okay if you mess up occasionally.
Recognize that plateaus are normal.