Chapter 11-Keeping a Healthy Weight

Ideal Body Myth Average height/weight of fashion model is 5’ 10’’ and 120 pounds Average adult women 5’4’’ and 155 pounds Risk to obtain unhealthy weight Depleting body of fat and muscle Injury muscles and bones Immune system weak More stressed by cold

The Overweight Epidemic 65% of all adults are overweight 15% of all children and teens are overweight Problems Strain on bones, muscle and internal organs High blood pressure, heart disease, stroke, diabetes, and certain cancers Heart disease is the number one killer in adults As little as 15 pounds can increase risk

Why weights are rising Modern living makes it easier to eat Television show and cooking show whet appetite for high calorie foods High calorie and fast food readily available People eating out more-larger portions People are less active Emotional eating Genetic tendencies

Why a healthy weight Achieves good health-less diseases Look your best Feel your best Reduce risk of chronic disease 3500 extra calories represents 1 pound of weight gain

Basal Metabolic Rate Increase Metabolism by stress, youth, and fever Adults burn about 60% on BMR alone A lean muscular body has a higher BMR than a a body with more fat How to calculate BMR Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

BMR Add for Activity To determine your total daily calorie needs If you are sedentary (little or no exercise) = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9

Ways to determine healthy weight BMI-Body Mass Index-doesn’t take into consideration muscle mass Underweight-BMI-12-17.99 Normal-18-24.99 Overweight-25.-29.99 Obese-30 and above Body Fat % -14 to 17% males -21%-24% female

Ways to determine healthy weight How to calculate BMI Weight in pounds x 703 divided by (Height in inches x height in inches) If you are 5’2”. How many inches are you? 62” not 52”\ Example 5’2 120 pounds person Is 703 x120/62x62=21.9 bmi

Pear vs Apple Excess weight around central abdominal are represents greater risk to health concerns Men and women in reproductive years most prone to obesity Men should not have a waist circumference larger than 40 inches and woman 35 inches

Managing Weight Eat in moderation, increase fruit, veggies and fiber, stay away from high calorie drinks Increase Physical activity-100 calories burned each day equals 10 pounds a year. Teens should get 60 minutes a day. Types of exercise Aerobic-using oxygen. The heart and lungs increase oxygen and blood Anaerobic- short intense burst of energ-without oxygen-The muscle work hard and quick. Increase muscle mass therefore burning more calories