Download Chapter 6 Lesson 1

Maintaining a Healthy Weight
Chapter 6, Lesson 1
Body Image
• The way you see your body
• Media images, attitudes of family and friends
• Your own healthy weight won’t be the same
as others
The Weight-Calorie Connection
• Energy balance: the calories you consume
must equal the calories your body burns
• Some foods have more calories than others
• Portion size, amount of carbohydrates,
proteins, fats (4 cal/g vs. 9 cal/g), cooking
method
• Tipping the balance of the energy equation
will result in weight gain or loss.
The Energy Equation
• 1 lb. body fat = 3500
calories
• 500 fewer calories a day
than you need will
result in losing 1 pound
of body fat after 1 week
500 calories per day
X
7 days
3500 calories
Determining Your Appropriate Weight
Range
• Gender, age, height, body frame, growth rate,
metabolic rate, activity level
• Teens need more calories than adults
• Tall and large-framed people need more than
short and small-framed
• Active people can consume more calories than
sedentary people without gaining weight
Body Mass Index (BMI)
• Ratio that allows you to
assess your body size in
relation to your height
and weight
• Many different ratios
can be healthy
http://www.med.nyu.edu
/sti/uploadImages/2007
362645BMI%20table_2.
jpg
Body Composition
• Ratio of body fat to lean body tissue
• Overweight – heavier than the standard
weight range for his/her height
• Obesity – having an excess amount of body fat
• Athletes (body builders or football players)
may be overweight because of excess muscle
tissue rather than fat
Weight-Related Health Risks
• High BMIs lead to cardiovascular disease, type 2
diabetes, cancer, high blood pressure,
osteoarthritis (joint disease)
• Overweight – strains muscles and skeletal system;
forces heart and lungs to work harder; increases
risk of high blood pressure, high blood
cholesterol, type 2 diabetes, asthma, & some
cancers
• Genetics vs. consuming excess calories & physical
inactivity
Weight-Related Health Risks
• Underweight – less than the standard weight
range for his or her height
• Some teens are thin because they are
growing, genetics, fast metabolism
• Too thin – little stored fat for energy reserve;
may not consume enough calories & nutrients
for health and growth; fatigue; decreased
ability to fight illness
Healthful Ways to Manage Weight
•
•
•
•
•
Target your appropriate weight.
Set realistic goals.
Personalize your plan.
Put your goal and plan in writing.
Evaluate your progress.
Healthful Ways to Manage Weight
• Healthy Weight-Loss Strategies
– Eat 1700 to 1800 calories daily
– Include your favorites in moderation
– Eat a variety of low-calorie, nutrient-dense foods
– Drink plenty of water.
Healthful Ways to Manage Weight
• Healthy Weight-Gain Strategies
– Increase your calorie intake.
– Eat often and take second helpings.
– Eat nutritious snacks.
– Build muscle.
Healthful Ways to Manage Weight
• Regular physical activity
– Helps relieve stress
– Promotes a normal appetite response
– Increases self-esteem
*Research consistently shows that regular physical
activity, combined with healthy eating habits, is
the most efficient and healthful way to manage
your weight and live a healthy life.