1. Maintaining a Healthy Weight & Losing Weight the Healthy Way 9.NPA3.1 OBJ: I will identify ways to maintain a healthy weight or lose weight the healthy way.

2. Which states have the highest rate of obesity? http://healthyamericans.org/report/88/

3. How does it feel to maintain a good weight? http://www.youtube.com/watch?v=ab26zHZiPRM http://www.youtube.com/watch?v=ab26zHZiPRM

4. What is a healthy weight? Body Mass Index (BMI): it measures height vs. weight It tells someone what weight range they fall in Look at the BMI chart and determine what weight range you fall under What is your body type? Is it easy for you to maintain a healthy weight?

6. What are calories? What are calories? Are they good or bad? How can calories contribute to weight gain, weight loss, or maintaining a healthy weight? 140 calories 460 calories vs. Kentucky Fried Chicken Breast Grilled w/o skin Extra Crispy Fried

7. What can I get for 200 calories?

39. What are your current energy needs?

40. Calories Consumed Per Day YearsGender Moderate to Vigorous Exercise Calories per day 15MaleLess than 30 minutes2,200 15Male30-60 minutes2,600 15MaleMore than 60 minutes3,000 15FemaleLess than 30 minutes1,800 15Female30-60 minutes2,000 15FemaleMore than 60 minutes2,400 16MaleLess than 30 minutes2,400 16Male30-60 minutes2,800 16MaleMore than 60 minutes3,200 16FemaleLess than 30 minutes1,800 16Female30-60 minutes2,000 16FemaleMore than 60 minutes2,400

41. What professional athlete am I? For breakfast, I eat three fried egg sandwiches with a lot of cheese, lettuce, tomato, fried onions, and mayonnaise. I drink two cups of coffee, eat a five egg omelet, one bowl of grits, three slices of French toast with powdered sugar, and three chocolate chip pancakes. For lunch, I eat one pound of pasta with tomato sauce, two large ham and cheese sandwiches with mayonnaise on white bread, plus energy drinks that equal around 1,000 calories. For dinner, I eat a pound of pasta with sauce, a whole pizza of six or eight slices, and more energy drinks.

42. What professional athlete has this diet plan?

43. Michael Phelps

44. Calories Calories in = Calories burned (Persons stays the same weight) Eat more calories than you burn= weight gain Burn more calories than you eat = weight loss An extra 3,500 calories = 1 lb. gained Healthy weight loss would be 1% of body mass per week Ex. 200 lb. woman’s goal would be 2 lbs. per week

45. YOUR TURN! Joe gained 8 lbs in 65 days. How many calories per day is Joe overeating? How should he begin to lose the 8 lbs?

46. A Healthy Diet Program A Healthy Diet Program will accomplish 3 goals: Maintain or Improve Body Composition Improve Health Improve Performance

47. WAYS TO MAINTAIN A HEALTHY WEIGHT OR LOSE WEIGHT THE HEALTHY WAY

48. Choose foods low in calories Look at food labels to determine what foods are low in calories. VS

49. Eat 5 small meals instead of 3 large meals VS. Increases metabolism Balances blood sugar levels Encourages smaller stomach size

50. Eat breakfast everyday increases metabolism provides energy

51. Eat lots of fruits and Vegetables Low in calories High in vitamins and minerals

52. Grill and Bake Meats. Don’t fry! Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat) VS.

53. Limit the amount of sugar in your diet High sugar foods are not filling calories Sugar foods encourages us to eat more

54. Don’t drink your calories Drink water! If necessary, drink low calorie drinks such as skim milk or G2 VS.

55. Eat whole grains instead of refined grains More filling VS.

56. Encourage your parents to buy healthy food If it is not in the house, you won’t eat it. VS.

57. Plan ahead and prepare meals/snacks in advance Keep cut up veggies and fruit in the fridge. Cook more so that there are leftovers for a snack the next day. Pack a lunch the night before. Pack an extra snack.

58. Eat at home instead of restaurants At home, you can control the calories in your food. At restaurants, you lose control over what goes in your food. Restaurant food is typically large portions and high in calories. VS.

59. Slow down when you eat It takes 20 minutes for your brain to process that you are eating Don’t eat in front of TV! Often people eat faster and more calories. VS.

60. Be more physically active in your daily life

61. Exercise daily Increases metabolism Goal: at least 30 minutes Choose an activity that you will enjoy. Get a workout partner.

62. Lift weights Increases metabolism Builds muscle tissue (less fat mass) Increases self-esteem

63. Nutrition Menu What to learn more? Teach healthy weight loss tips to friends and family (4 points) 8 Weight Mistakes (4 points) Eating better on a budget (4 points) Research the best nutrition apps (4 points) 2 days of nutrition and fitness tracking (4 points)