Download Maintaining a Health Weight

 Can you identify a way in which a
person’s weight can impact each
side of his or her health triangle?
Chapter 11
Lesson 1
Energy Balance – a balance between calories you take in
and those you burn
Consume more calories than body needs =
GAIN Weight
Burn more calories than you take in =
LOSE Weight
3500 Calories = 1 pound
What does this mean to us?
Reduce 500 calories from your diet each day,
as a result, lose 1 lb. per week.
 Body breaks down substances and gets energy from
food
 Body converts the food you eat into fuel
http://youtu.be/ep9j7YaTfMg
Slow Metabolism 
Weight Gain
Fast Metabolism 
Weight Loss
1g Fat = 9 Calories
1g Protein/Carbs = 4 Calories
 Preparation of food makes a difference
 Low fat foods can still be high in calories & high in sugar
 Pay attention to serving size – even with lower calorie
foods
Factors that determine your correct weight?
•Age
•Gender
•Height
•Body frame
•Stage and Rate of
growth
Body Mass Index
Measures body weight relative to height
(Weight x 703)
_________________________________________________________________________________________________________________________________________________________________________________________-
Height (squared) = BMI
• Underweight = < 18.5
•Normal Weight = 18.5 – 24.9
•Overweight = 25 – 29.9
•Obese = BMI of 30 or Greater
*Is this an accurate
measurement of correct
body weight?
CLAY MATTHEWS
6 foot 3 inches and 255lbs
A more accurate way to evaluate your
weight is…
• Body Composition: term used to describe the % of
lean mass to fat mass that contributes to an individuals
total body weight, also know as :
BODY FAT %
 Heavier than the standard weight
range
 Obese – having excess body fat
 Consume too many calories
combined with too little activity
STATISTIC: 1 out of every 5 four year olds are OBESE
Risks?
Heart disease, cancer, asthma, osteoarthritis,
osteoporosis, type II diabetes
 Below the standard weight range for your height
RISKS:
Feel weak, tire easily, trouble concentrating,
lack nutrients, heart conditions
Dietary Guidelines for Americans say teens should NOT
diet!
 Know your weight range
 Goals should be REALISTIC
 Eat foods you enjoy
 Track weight on weekly basis but not obsessive
 Nutrient Dense Foods (ie. Fruits, veggies, Whole grains)
 Portion control
 Avoid high fatty foods and foods high in sugar
 Physical Activity
 Muscle uses more calories than fat- workout!
 Drink water
Workout!Muscle weighs more than fat.
 Relieves Stress
 Increases Self-Esteem
 More energy
 Normal Appetite
 Activity
Duration
 Backpacking
30 Minutes
60 Minutes
20 Minutes
35 Minutes
30 Minutes
20 Minutes
35 Minutes
20 Minutes
40 Minutes
25 Minutes
 Walking (3-4 mph)
 Boxing (punching bag)
 Hiking
 Jogging on Treadmill
 Swimming (vigorous)
 Dance Aerobics
 Jumping Rope
 Stationary Bike
 Circuit Training
 If you consume 500 calories less than you
normally do each day, how long will it take
you to lose 1 pound?
3,500 / 500 =
(one pound)
7 days
 By how much would you need to reduce
your daily intake of calories in order to lose 5
pounds in 35 days?

3,500 x 5
=
17,500 / 35 =
17,500 calories
500 calories
 If you reduce your caloric intake by 300
calories per day, and you also start an
exercise program that allows you to burn an
extra 200 calories per day, how long will it
take you to lose 1 pound?

3,500 / 500
=
7 days
 Use the formula found on page 293 of your
textbook to calculate the BMI for a 15 yr old
female who is 5’4” (64 inches)
 110 / 64 = 1.719
 1.719 / 64 = 0.027
 0.027 x 703 =
18.9
On a separate piece of paper, which you are
going to hand in, calculate Johnny’s BMI…










28 inch waist
Size 9 sneaker
5 ft 6 inches
30 inch pant leg
pancakes for breakfast
Likes street hockey
32 inch vertical
135 lbs
16 years old
Gets 25 mins of activity daily
*What category does Johnny fall under?
Under weight, normal weight, over weight, obese?
Answer:
21.79%
Normal Weight