1. 1

2. 2 What You Will Do Identify strategies to manage weight. Explain the role of nutrition and physical activity in weight management. Analyze diet, exercise, physical activity, and a combination of both as methods of weight control. Evaluate consumer issues related to physical fitness such as choosing services for weight management.

3. 3 Term to Know nutrient-dense foods

4. 4 Maintaining a Healthy Body Composition Now that you have learned to measure and evaluate your weight and body composition, you need to learn how to achieve and maintain a healthy weight and body composition.

5. 5 Healthful Strategies to Manage Weight These guidelines can help you to improve your eating and manage body weight: Evaluate your needs Be realistic Design a personal plan Become physically active Keep track of your progress

6. 6 Nutrition and Physical Activity To effectively make changes to your weight and body composition, you need to understand the relationship between: Each can be used to control your weight and body composition. your eating plan, and your level of physical activity.

7. 7 Nutrition and Physical Activity The healthiest and most effective method to lose or gain weight is to combine: a healthful eating plan, and a program of regular activity or exercise.

8. 8 Nutrition and Physical Activity To lose weight: Adjust your eating plan by reducing calories and consuming nutrient-dense foods. Nutrient-dense foods Foods that are high in nutrients as compared with their calorie content. Term to Know Increase calorie expenditure through physical exercise.

9. 9 Nutrition and Physical Activity To gain weight: Consume more calories while maintaining your physical activity level. Increase calorie intake by increasing consumption of complex carbohydrates. Eat more than the minimum number of servings from each food group. Follow a supervised resistance-training program.

10. 10 Nutrition and Physical Activity To maintain your weight: Maintain a healthful eating plan. Maintain the same amount of calorie intake. Engage in a moderate level of physical activity.

11. 11 Benefits of Achieving Your Goals Increase your energy Increase your self-esteem Reduce your stress levels Reduce your risk for developing diseases

12. 12 Lesson 4 Review 1.Vocabulary Define nutrient-dense foods. 2.Recall How many calories must you burn beyond what you consume to lose a pound of fat? 3.Recall What type of physical activity is effective for a person who needs to gain weight? Reviewing Facts and Vocabulary 1. Vocabulary Nutrient-dense foods are those that are high in nutrients, rather than calories. 2. Recall 3,500 calories 3. Recall Resistance training will help a person gain weight.

13. 13 End of Table of Contents Table of Contents Table of Contents Table of Contents