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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.