1. Maintaining a Healthy Weight
Are you happy with the way you look, or do you wish some things were different?

2. Maintaining a Healthy Weight
For many people, body image is tied
to perception of weight.
Your own healthy weight probably
won’t be the same as your
best friend’s.

3. Lesson Objectives In this lesson, you’ll learn to:
Examine the relationship among body composition, diet, and fitness.
Analyze the relationship between maintaining a healthy weight, health promotion, and disease prevention.
Describe healthful ways to manage weight.

4. The Weight-Calorie Connection
Maintaining a Healthy Weight
Calories are units used to measure:
Energy in food.
Energy your body uses for life processes and physical activities.
Maintaining a healthy weight is a matter of energy balance. The
calories you consume must equal the calories your body burns.

5. The Weight-Calorie Connection
Calories: Their Source
The specific number of calories in a food depends on:
Portion size.
The amounts of carbohydrates, proteins, and fats in the food.
How the food is prepared or cooked.

6. The Weight-Calorie Connection
The Energy Equation
Tipping the balance of the energy equation will result in weight
loss or gain.
If you take in more
calories than you burn,
you gain weight.
If you take in fewer calories than you burn, you lose weight.

7. Determining Your Appropriate Weight Range
Factors Influencing Your Appropriate Weight
Gender
Age
Height
Body frame
Growth rate
Metabolic rate
Activity level

8. Determining Your Appropriate Weight Range
Body Mass Index
One way to evaluate whether your weight is within a healthy
range is to determine your body mass index (BMI).
As you calculate your BMI, keep in mind that many different
ratios of height to weight can be healthy. There is no single
size, shape, or growth pattern that’s normal for everyone.

9. Body Composition Body Weight versus Body Fat
Body composition is the ratio of body fat to lean body tissue.
The terms overweight and obese are often used interchangeably, but they are not the same.
Both can endanger health, but in certain cases being overweight may not pose health risks.

10. Weight-Related Health Risks
High BMI: A Health Risk
BMI for adults serves as a general guide for evaluating some health risks.
Adults with high BMIs are at increased risk of:
Cardiovascular disease.
Type 2 diabetes.
Cancer.
High blood pressure.
Osteoarthritis.

11. Weight-Related Health Risks
Overweight: A Health Risk
Being overweight is a serious problem in the United States.
Excess body fat:
Strains the muscles and the skeletal system.
Forces the heart and lungs to work harder.
Increases the risk of high blood pressure and high blood cholesterol.
Increases the risk of type 2 diabetes, asthma, and some cancers.

12. Weight-Related Health Risks
Underweight: A Health Risk
An underweight person:
Has little stored fat to provide the body with an energy reserve.
May not be consuming enough calories and nutrients for health and growth.

13. Healthful Ways to Manage Weight
Weight Management Plan
If you want to begin a formal weight management plan, these strategies can help:
Target your appropriate weight.
Set realistic goals.
Personalize your plan.
Put your goal and plan in writing.
Evaluate your progress.

14. Healthful Ways to Manage Weight
Healthy Weight-Loss Strategies
Eat 1,700 to 1,800 calories daily to meet your body’s energy needs.
Include your favorite foods in moderation.
Eat a variety of low-calorie, nutrient-dense foods.
Drink plenty of water.

15. Healthful Ways to Manage Weight
Healthy Weight-Gain Strategies
Increase your
calorie intake.
Eat often and take second helpings.
Eat nutritious
snacks.
Build muscle by resistance training.

16. Healthful Ways to Manage Weight
Physical Activity and Weight Management
Whether you want to lose, gain, or maintain weight, regular physical activity should be part of your plan.
Aerobic exercise burns calories and helps you lose fat.
Weight lifting or resistance training will increase muscle mass and produce a firm, lean body shape.

17. Healthful Ways to Manage Weight
Benefits of Regular Physical Activity
It helps relieve stress.
It increases self-esteem.
It promotes a normal appetite response.

18. Quick Review
Choose the appropriate option.
Q. ________ is a condition in which a person is heavier than the standard weight range for his or her height.
1.   Underweight
2.  Obesity
3.  Overweight
4.  BMI

19. Quick Review - Answer
A. Overweight is a condition in which a person is heavier than the standard weight range for his or her height.
Click Next to attempt another question.

20. Quick Review
Provide a short answer to the question given below.
Q. Explain the relationship between energy balance and a healthy weight.
Click Next to view the answer.

21. Quick Review - Answer
A. Maintaining a healthy weight is a matter of energy balance: the calories you consume must equal the calories your body burns.
Tipping the balance of the energy equation will result in weight loss or gain.
Click Next to attempt another question.

22. Quick Review
Provide a short answer to the question given below.
Q. List three factors that influence what an individual’s appropriate weight should be.
Click Next to view the answer.

23. A. Factors that influence a person’s appropriate weight:
Quick Review - Answer
A. Factors that influence a person’s appropriate weight:
Gender
Age
Height
Body frame
Growth rate
Metabolic rate
Activity level
Click Next to attempt another question.

24. Quick Review Provide a suitable analysis.
Why is it important to eat a variety of low-calorie, nutrient-dense foods if you’re trying to lose weight?

25. Maintaining a Healthy Weight
For many people, body image is tied
to perception of weight.
Your own healthy weight probably
won’t be the same as your
best friend’s.
The way you see your body is called your body image.

26. Determining Your Appropriate Weight Range
Body Mass Index
One way to evaluate whether your weight is within a healthy
range is to determine your body mass index (BMI).
As you calculate your BMI, keep in mind that many different
ratios of height to weight can be healthy. There is no single
size, shape, or growth pattern that’s normal for everyone.
Body mass index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight.

27. Body Composition Body Weight versus Body Fat
Body composition is the ratio of body fat to lean body tissue.
The terms overweight and obese are often used interchangeably, but they are not the same.
Both can endanger health, but in certain cases being overweight may not pose health risks.
Overweight is a condition in which a person is heavier than the standard weight range for his or her height.

28. Body Composition Body Weight versus Body Fat
Body composition is the ratio of body fat to lean body tissue.
The terms overweight and obese are often used interchangeably, but they are not the same.
Both can endanger health, but in certain cases being overweight may not pose health risks.
Obesity refers specifically to having an excess amount of body fat.

29. Weight-Related Health Risks
Underweight: A Health Risk
An underweight person:
Has little stored fat to provide the body with an energy reserve.
May not be consuming enough calories and nutrients for health and growth.
Underweight
refers to a condition in which a person is less than the standard weight range for his or her height.

30. Healthful Ways to Manage Weight
Healthy Weight-Loss Strategies
Eat 1,700 to 1,800 calories daily to meet your body’s energy needs.
Include your favorite foods in moderation.
Nutrient-dense foods are foods that are high in nutrients as compared with their calorie content.
Eat a variety of low-calorie, nutrient-dense foods.
Drink plenty of water.

31. Determining Your Appropriate Weight Range
Body Mass Index

32. Quick Review - Answer
A. Correct! Overweight is a condition in which a person is heavier than the standard weight range for his or her height.
Click Next to attempt another question.

33. Quick Review - Answer
You have answered the question incorrectly. Go back to try
again, or click Next to view the correct answer.