Maintaining a Healthful Weight 7 th Grade Chapter 4 Lesson 4

HEALTHFUL WEIGHT DEPENDS ON: Height Muscle Mass Build Percent Body Fat

Body Composition- the percentage of fat tissue to lean tissue in the body. skin fold calibers electric impedance underwater weighing Body Mass Index (BMI)- Body Mass Index (BMI)- formula used to determine whether a persons body weight is healthful. *Take it with a grain of salt, does not account for muscular build, etc. height weight

Caloric Intake Female teens need about 2,200 calories per day Male teens need about 2,800 What Calories are Used For body needs such as tissue growth physical activity Digestion Any additional calories are converted and stored as fat

Fat Intake No more than 30% of your diet should be from fat 2,000 CALORIE DIET – 60 GRAMS 3,000 CALORIE DIET – 100 GRAMS Fat contains more than double the calories per gram than protein or carbohydrates. Try to get most fat from unsaturated sources

Overweight- weighing more than is healthful your height according to set standards. BMI between According to the CDC, 60% of Americans are overweight. The percentage of overweight teens has doubled in the last 20 years.

Obesity – having a BMI higher than 30. One in five adults are obese. Health Issues Being Overweight/Obese Shortness of breath Trouble with bones and joints Risk for heart disease, arthritis, HBP, diabetes and cancer. Self esteem issues

Underweight- weighing less than is healthful for your height according to set standards. A BMI below 18.5 Health Issues: Lack of energy Impair growth and development May be ill more often (weak immune system) Muscle weakness Dry scaly skin Trouble concentrating Irritability

MANAGING YOUR WEIGHT Metabolism- process by which the body converts food to energy. Muscle burns more energy than fat Metabolism increases during aerobic exercise.

Strategies for Losing Weight Eat smaller portions Use smaller plates/bowls/cups Eat a nutritious breakfast Dont skip meals Aim for losing 1-2 lbs per week Exercise at least 60 minutes per day Increase your movement during the day.

Strategies for Gaining Weight Add foods high in nutrients not just fat Use whole grain bagels in place of bread Add an extra slice of cheese or meat to your sandwich Increase your calories for snacks Aim for ¼ to ½ pound per week

FAD DIETS About 50 million Americans go on a diet each year. Fad Diet- popular plan that promises quick weight loss. Most do not work and often lead to more weight gain. Healthful weight loss takes time and must involve a lifestyle change.