Maintaining a Healthy Weight

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Maintaining a Healthy Weight
Are you happy with the way you look, or do you
wish some things were different?
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Maintaining a Healthy Weight
For many people, body image is tied to
perception of weight. Your own healthy weight
probably wont be the same as your best
friends. How does the media affect your body
Image? In your groups come up with 2 ways that
the media affects your body Image. Think about
advertisement techniques and the messages that
are sent.
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Lesson Objectives
In this lesson, you will learn to

• Associate the relationships between body
  composition, diet, and fitness
• Describe the importance of maintaining a healthy
  weight to promote health and prevent disease
• Demonstrate healthful ways to manage weight

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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.

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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.

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The Weight-Calorie Connection
The Energy Equation
Tipping the balance of the energy equation will
result in weight loss or gain.
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Determining Your Appropriate Weight Range
Factors Influencing Your Appropriate Weight

• Gender
• Age
• Height
• Body frame
• Growth rate
• Metabolic rate
• Activity level

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Activity

• Get into groups of 4 and come up with a list of 3
  physical and 3 emotional effects of not eating
  properly.

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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 thats normal for
everyone.
Calculate your BMI Here
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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.

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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

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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.

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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.

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Healthful Ways to Manage Weight
Weight Management Plan
If you want to begin a formal weight management
plan, thesestrategies can help

• Target your appropriate weight.
• Set realistic goals.
• Personalize your plan.
• Put your goal and plan in writing.
• Evaluate your progress.

Create a food plan
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Healthful Ways to Manage Weight
Stumbling Blocks
Healthy Weight-Loss Strategies
Eat a variety of low-calorie, nutrient-dense
foods.
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Healthful Ways to Manage Weight
Healthy Weight-Gain Strategies
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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.

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Healthful Ways to Manage Weight
Benefits of Regular Physical Activity

• It helps relieve stress.
• It increases self-esteem.
• It promotes a normal appetite response.

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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
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Quick Review - Answer
A. 3. Overweight 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.
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Quick Review
Choose the appropriate option.
Q. 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.

True
False
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Quick Review - Answer
A. True. 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.
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Quick Review
Q. Factors that are used to determine a persons
appropriate weight are ________.

• diet, cultural background, weight of parents.
• 2. income, work ethic, activity level.
• 3. sex, age, height.
• 4. talents, future goals, grades.