Healthy Weight Management Nutrition Unit Lesson 9

Weight Management Diet and exercise plan to maintain a desirable weight and body composition Diet and exercise plan to maintain a desirable weight and body composition Body composition: percentage of fat tissue and lean tissue in the body Body composition: percentage of fat tissue and lean tissue in the body What is a desirable weight? What is a desirable weight? Body Mass Index (BMI), skin fold calipers, underwater weighing Body Mass Index (BMI), skin fold calipers, underwater weighing Healthy percentages of body fat Healthy percentages of body fat Teen males – 11-17% Teen males – 11-17% Teen females – 16-24% Teen females – 16-24%

Calculating Your Body Mass Index (BMI) Page 108 in textbook Page 108 in textbook Weight (lbs.) _______________________ X 703 Height (inches) 2 Why is BMI not the most accurate way to find your body composition?

Basal Metabolic Rate (BMR) The number of calories the body uses at rest The number of calories the body uses at rest Calorie – unit of energy produced by food, used by the body Calorie – unit of energy produced by food, used by the body Physical activity increases BMR Physical activity increases BMR

Body Composition Essential body fat Essential body fat Amount of body fat needed for optimal health Amount of body fat needed for optimal health Example: Fat-soluble vitamins need to be dissolved in fat before they can be used Example: Fat-soluble vitamins need to be dissolved in fat before they can be used Adipose fat tissue Adipose fat tissue Excess fat that accumulates around internal organs, within muscle, and under the skin Excess fat that accumulates around internal organs, within muscle, and under the skin High % increases the risk of cardiovascular diseases, cancer, diabetes, and arthritis High % increases the risk of cardiovascular diseases, cancer, diabetes, and arthritis

Somatotypes Term used to classify a particular category of body build or physique. Term used to classify a particular category of body build or physique. Names used to describe these body types: Names used to describe these body types: Endomorph (apple-shaped/pear- shaped) Endomorph (apple-shaped/pear- shaped) Mesomorph (muscular) Mesomorph (muscular) Ectomorph (tall, skinny) Ectomorph (tall, skinny)

Somatotypes Every individual has varying degrees of these body types (very rare do individuals show total dominance of one type)

Knowing Your Type Research has shown that knowledge of physique provides vital health information (diseases) Research has shown that knowledge of physique provides vital health information (diseases) Example: Endomorphs (larger waistlines/apple-shaped) have greater risks for heart disease, stroke, high blood pressure, and diabetes than endomorphs who are pear- shaped (carry fat around the hips, thighs, and buttocks) Example: Endomorphs (larger waistlines/apple-shaped) have greater risks for heart disease, stroke, high blood pressure, and diabetes than endomorphs who are pear- shaped (carry fat around the hips, thighs, and buttocks) Gender, exercise, diet, and heredity all determine body shape and fat content Gender, exercise, diet, and heredity all determine body shape and fat content

Weight Management Plan Calories in vs. Calories out Calories in vs. Calories out How many calories a person ingests through foods and drinks versus how many calories a person expends or loses through physical activity How many calories a person ingests through foods and drinks versus how many calories a person expends or loses through physical activity To maintain weight: caloric intake = caloric expenditure To maintain weight: caloric intake = caloric expenditure To gain weight: caloric intake > caloric expenditure To gain weight: caloric intake > caloric expenditure To lose weight: caloric intake < caloric expenditure To lose weight: caloric intake < caloric expenditure

Weight Management Plan One pound of body fat is equal to 3500 calories One pound of body fat is equal to 3500 calories To lose one pound: To lose one pound: Decrease caloric intake by 3500 calories OR increase caloric expenditure by 3500 calories Decrease caloric intake by 3500 calories OR increase caloric expenditure by 3500 calories To gain one pound: To gain one pound: Increase caloric intake by 3500 calories OR decrease caloric expenditure by 3500 calories Increase caloric intake by 3500 calories OR decrease caloric expenditure by 3500 calories ***This is for a ONE WEEK PERIOD*** Example: To lose one pound, you must burn 500 calories per day over the course of a week

Gaining and Losing Weight Underweight – body weight that is 10% or more below desirable body weight Underweight – body weight that is 10% or more below desirable body weight May be malnourished May be malnourished Malnourishment Malnourishment Inadequate vitamin and mineral intake Inadequate vitamin and mineral intake Stunt growth Stunt growth Lack energy Lack energy

Gaining and Losing Weight Overweight – body weight is 10% or more above desirable weight Overweight – body weight is 10% or more above desirable weight Obesity – body weight is 20% or more above desirable weight Obesity – body weight is 20% or more above desirable weight Many times caused by overeating/lack of physical activity Many times caused by overeating/lack of physical activity At risk for developing cardiovascular diseases, diabetes, certain cancers; having more accidents and injuries; dissatisfied with relationships At risk for developing cardiovascular diseases, diabetes, certain cancers; having more accidents and injuries; dissatisfied with relationships

Gaining and Losing Weight Have a physical exam performed Have a physical exam performed Determine the healthy amount of pounds needed to lose or gain Determine the healthy amount of pounds needed to lose or gain Have a professional help design a weight plan Have a professional help design a weight plan Follow the Choose MyPlate guidelines Follow the Choose MyPlate guidelines Include physical activity Include physical activity Keep a food/exercise journal Keep a food/exercise journal Avoid different weight loss diets (fad diets, liquid diets, prescription medications, starvation, over- the-counter diet pills, laxatives and diuretics) Avoid different weight loss diets (fad diets, liquid diets, prescription medications, starvation, over- the-counter diet pills, laxatives and diuretics)