Part 1: Maintaining a Healthy Weight Unit 5 Part 1: Maintaining a Healthy Weight

Hunger vs. Appetite Hunger- the body’s physical response to the need for food! Appetite- a desire to eat certain foods (NOT A NEED)

Hunger Signs Feeling Full Stomach growling Lightheaded Unable to concentrate When you have eaten enough, other signals from the brain and digestive tract make you feel full and satisfied. This full feeling is called satiety.

What foods do you choose? The amount and type of food you choose to eat are affected by many factors: The smell and taste of the food Mood Family traditions Social occasions Religious traditions Health concerns Advertising Cost and availability

Food provides energy Calories- amount of energy-giving nutrients After you have eaten a meal, your digestive system breaks down the food Some of the energy released from food is used almost immediately to fuel the thousands of reactions in your body that keep you alive. Extra food energy that is not needed immediately is stored by the body in two forms--- glycogen and fat!

Energy Storage Most of the energy stored in the body is stored as fat. Fat can provide most of the body’s energy, but small amounts of glucose are also needed. Glycogen can be broken down quickly to glucose. When the limited glycogen stores are used up, body proteins are needed to form glucose.

How Much Energy? Most of the food energy the body needs is used for basic functions, such as breathing, circulating blood, and growing. The amount of energy needed for these basic functions is called the Basal metabolic rate. BMR is the rate at which your body uses energy to stay alive when you are in a rested, fasting state. Calorie requirements differ for boys and girls. ON average, boys require more Calories per day than girls. Ex: An active, 15-year-old boy needs about 3000 calories per day. An active 15-year-old girl needs about 2,300 calories per day.

Balancing Energy When the amount of food energy you take in is equal to the amount of energy you use, you are in energy balance. Eating more or less food than you need will cause you to be out of balance. Eating more food than you need will most likely cause you to gain weight Eating less food than you need decreases the body’s fat stores and causes weight loss

Planning Preplan and Set Goals! Exercise and having a healthy diet! When setting goals make sure that are feasible! If you set unrealistic goals, the failure to achieve the often causes a cycle of dieting and disappointment throughout life. A successful weight management plan should include foods that you like and physical activities that you enjoy! Lose fat NOT muscle! Make a lifestyle change, don’t diet! Choose activity over sitting around!

Body Composition Is the measure of the proportion of body weight that is made up of fat tissue compared to bone and muscle. The percentage of body weight that is body fat is affected by sex and age The term overweight makes no allowances for body composition. Which means, using body weight alone to decide the need for fat loss is unreliable!

Body Mass Index (BMI) The index of weight in relation to height that is used to assess healthy body weight. Adults are said to have a healthy body weight if their BMI is between 18.5 and 25. Some athletes who have a lot of muscle and little fat may have a BMI in the unhealthy range, but if their body composition is measures, one can see that their level of body fat is within a healthy range.

Calculating you BMI BMI= weight (lb) ÷ height (in) ÷ height (in) X 703 Healthy BMI: Boys: Age-14 15.9-22.6 Girls: Age- 14 15.8-23.3 Boys: Age-15 16.5-23.4 Girls: Age- 15 16.2-24 Boys: Age-16 17.1-24.2 Girls: Age- 16 16.7-24.6

Homework due THURSDAY! You are to choose one diet or product that is used for weight loss. Research additional information on one diet or product such as claims made about the product, its cost, whether it leads to healthy weight loss, and its reported effects on health. You are to create a poster or a PowerPoint of your findings. EXAMPLES: Low Carbohydrate Diets Liquid Formulas Stimulants (bitter orange, caffeine) Fasting Diuretics (water pills) Surgery Pg.200 in Health Book