Journal Prompt What is your desired weight? How can you obtain this weight in a healthy way? http://www.youtube.com/watch?v=bcCBHMgZb4Q

Weight Control Weight Control – using a diet and exercise plan to maintain or attain a desirable weight and body composition Desirable Weight – the weight that is healthful for a person Healthy Weight Gain – increase calories through nutrient dense foods combined with exercise Healthy Weight Loss – decrease empty calorie intake, choose nutrient dense foods, and eat smaller portions combined with exercise

BMI Body Mass Index (BMI) - is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people. BMI Calculator  Height Weight Range BMI Considered 5' 9" 124 lbs or less Below 18.5 Underweight 125 lbs to 168 lbs 18.5 to 24.9 Healthy weight 169 lbs to 202 lbs 25.0 to 29.9 Overweight 203 lbs or more 30 or higher Obese

Weight Problems Overweight is defined as a body that is 10 percent over desirable body weight. An adult who has a BMI between 25 and 29.9 is considered overweight. Obesity is defined as a body that is 20 percent or more above desirable body weight. An adult who has a BMI of 30 or higher is considered obese.

Dieting Dieting – Selecting or limiting amounts and types of food in order to obtain healthy weight gain, weight loss, or weight maintenance; or in order to help treat specific conditions Two healthy ways to reduce caloric intake? Two healthy ways to increase caloric intake?

Body Composition – the percentage of fat tissue and lean tissue in the body Healthy body composition – a high ratio of lean tissue to fat tissue in the body For example: Michael Phelps

Michael Phelps’ Breakfast three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayo one five-egg omelets a bowl of grits three slices of French toast with powdered sugar three chocolate chip pancakes two cups of coffee

Calories… How much does he eat in a day? How much do you eat in a day? 12,000 calories a day How much do you eat in a day? Around 2,000 – 3,000 calories So how does he do it?

Calories vs. Physical Activity Calories – A unit of energy produced by food and used by the body When you burn calories in your body it is like burning gasoline in your car All physical activity burns calories Doing more activity is like going farther in your car - more fuel is burned

Comparisons of Calorie Burning Foods Apple = 90 calories Slice of bread = 65 12 oz. Mountain Dew = 170 Hamburger = 280 Exercise Walking one mile = about 90 calories Basketball for 30 minutes = about 200 calories Running a marathon = about 2,500 calories

So what does weight control do for us? Maintaining a healthy body weight: Improves body image/self-esteem Prevents diseases Heart disease Stroke High blood pressure Diabetes