Maintaining a Healthful Weight Food and Fitness Maintaining a Healthful Weight

The Myth of the Ideal Body Weight All bodies come in many different shapes and sizes Image of an “Ideal” Body Desperately try to reach that idea Usually it is a losing battle Traits passed down through heredity

What is Healthy Weight? Successful weight management starts with accepting the body you were born with Take steps to achieve a healthy weight within your body limits Important to be fit and healthy what ever your shape is even if you may never look like a model or famous athlete

What is a Healthy Weight? One that will help you say healthy throughout your life Minimizes your risk of lifestyle diseases Variety of methods are used to evaluate whether a person is at a healthy weight Common methods involve determining body mass index, body fat percentage, and waist-to-hip ratio

Body Mass Index Ratio of weight to height Compute your BMI by doing the following: 1. Record your weight in pounds 2. Measure your height in inches 3. Multiply your weight by 703; then divide that number by your height squared (your height times itself)

Body Mass Index BMI 20-24 25-29 30-34 35-39 40+ Risk for health problems Very Low Risk Low Risk Moderate Risk High Risk Very High Risk

Body Mass Index More accurate than just your weight alone but not foolproof Examples: Bodybuilder may have a BMI of 30 or higher Athletes and other individuals with large muscles masses are not necessarily at risk Body fat measurements may need to be taken

Body Fat Percentage Used instead of BMI Amount of body fat a person has in relation to muscle Can be a more accurate measure than the BMI Can show if the extra pounds are from muscle, not fat

Body Fat Percentage Healthy body fat percentages for non-athletes are approximately 15 to 19 percent for males 20 to 25 percent for females Individuals above these ranges are said to be obese Having excess body fat

Body Fat Percentages Athletes: Males: 5-10% Females: 10-20% Body fat percentages lower than these amounts can indicate an eating disorder

Waist-to-Hip Ratio A measurement of how fat is distributed in the body This is where the variations of body types comes into play Pear-like shapes carry most of their fat on the thighs and hips Apple-like shapes carry most of their fat over the abdomen

Waist-to-Hip Ratio Check body shape easily Stand relaxed and measure the waist without pulling in stomach Measure the hips where they are the largest Divide the waist measurements by the hip measurement gives the waist-to-hip measurement

Waist-to-Hip Ratio Adult women should have a ratio no higher than.80 Adult men should have no higher than .95 Ratios above these limits may increase the risk of health problems, even if BMI shows that weight is at a healthy level

Food and Fitness Weight Management

Losing Excess Weight Overweight Risk factor for the following: Weighing more than 10% over the standard weight for one’s height Risk factor for the following: Heart disease Diabetes Cancer High Blood Pressure

Evaluation Weight Management Methods Weight Management Diets Eating Plans that reduce calorie intake for weight loss Weight Management Centers Organizations that provide both an eating plan and psychological support Weight Management Products Pills shakes, prepared meals and more, all sold with the promise of helping people lose weight

Fad Diets and Other Dangers Popular weight-loss methods that ignore sound nutrition principles Risky Watch for: Very low calorie diets (800 or less) Eating plans based on a single food Fasting-going without food Diet Pills Plans that promise quick weight loss

Successful Weight Management Behavior Modification Making gradual permanent changes in your eating and activity habits Set Reasonable Goals Be More Active Change Your Eating Habits

Food and Fitness Keeping Active

Benefits of Activity Helps keep your body mobile Keeps muscles strong and flexible Helps improve physical health Regular activity can help you feel better by reducing stress and anxiety Studies show that active people have a brighter outlook on life

Types of Activity Lifestyle Activities Sports Forms of physical activity that are a normal part of your daily health throughout a lifetime Sports Individual Sports Activities that you can do by yourself Bicycling Partner Sports Carried out with another person Nature Sports Interaction with nature Surfing, rock climbing, sailing, swimming

Types of Exercise Aerobic Exercise Healthy goal Vigorous activity in which oxygen is continuously taken for a period of at least 20 minutes Healthy goal Do aerobic exercise a minimum of 3 days a week for at least 30 minutes

Types of Exercise Anaerobic Exercise Examples: Builds flexibility and endurance Involves intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen Examples: Running the 100 meter dash Resistance training