1. What about Weight?

2. Did you know? About 30 to 50 percent of the factors contributing to obesity are genetic. What do you think are other factors? Here are some main ones: Genetics Poor eating habits Lack of exercise Metabolic rate Hormones

3. Other factors: Recent research has also linked the following with obesity: Stress Lack of sleep A specific “fat” gene in some people. A fat virus – AD36, which was found in 30% of obese people in one study, as compared to only 10% of non-obese people

4. Some myths about weight: People who are overweight eat more than others Being thin = being fit Skipping meals will help with weight loss Low-fat or no fat means no calories Fad diets work for permanent weight loss Eating after 8 p.m. causes weight gain Starchy foods like bread and potatoes are fattening

5. More myths All those weight loss products work Fast foods are always unhealthy Calories are the whole picture, so if you want to lose weight, just cut calories

6. And some real tips: Eat enough. Most teen girls need at least 1,600 calories, and teen guys need at least 2,000. (Less than this and your metabolism slows and your body goes into starvation mode) Choose nutrient dense foods (fruits, veggies, whole grains) Drink water instead of soft drinks and juices Eat foods you like, but if they’re high in calories, sugar, fat or salt, eat them in small portions and less often

7. More tips: Be sure to get a variety of foods from all groups Eat slowly. Take at least 20 minutes. Take small bites Choose a program you can live with Don’t trust height and weight charts Make changes gradually Don’t forget to exercise (weight comes right back 95% of the time if lost without exercise) Remember: There are no quick fixes

8. Truth: 3,500 calories = 1 pound In theory you would need to cut or burn 500 calories a day to lose one pound in a week However, not all metabolisms are created equal. That’s why some people can eat a ton and not gain weight It is not healthy to lose more than 1-2 pounds a week

9. How many calories do you need? Step 1: Divide your weight by 2.2. Step 2. Multiply your answer from step 1 by 22 if you’re female and 24 if you’re male. This answer is your basal metabolic rate (BMR). It is the approximate number of calories you need just to be alive on the planet

10. Determine your activity level Sedentary: You sit most of the time. Light activity: You exercise some, but less than three times a week. Moderate activity: You exercise vigorously three times a week for at least 30 minutes each time Heavy activity: You exercise vigorously four or more times a week for 30 minutes or longer

11. How many more calories do you need? Multiply your BMR by:.40 and.50 if sedentary.55 and.65 if lightly active.65 and.75 if moderately active.75 and 1.0 if heavily active You should end up with two separate answers. Finally, add each of these answers to your BMR. This will give you a range of calories that you need.

12. Body Mass Index (BMI) Multiply your weight by 703 Multiply your height in inches by itself Divide your answer from step one by your answer in step 2 The answer is your BMI – a more reliable way to tell if you’re in a healthy weight range. So… how’s your BMI?

13. What the number means: Under 19 (underweight) 19-25: Generally healthy. Minimal health risk (Acceptable) 26-27: Low health risk (slightly overweight) 28-30: Moderate health risk (overweight) 31-34: High health risk (obese) 35-39: Very high health risk (high obesity) 40+: Extreme health risk (morbid obesity)