1. Chapter 11-Keeping a Healthy Weight

2. Ideal Body Myth
Average height/weight of fashion model is 5’ 10’’ and 120 pounds
Average adult women 5’4’’ and 155 pounds
Risk to obtain unhealthy weight
Depleting body of fat and muscle
Injury muscles and bones
Immune system weak
More stressed by cold

3. The Overweight Epidemic
65% of all adults are overweight
15% of all children and teens are overweight
Problems
Strain on bones, muscle and internal organs
High blood pressure, heart disease, stroke, diabetes, and certain cancers
Heart disease is the number one killer in adults
As little as 15 pounds can increase risk

4. Why weights are rising Modern living makes it easier to eat
Television show and cooking show whet appetite for high calorie foods
High calorie and fast food readily available
People eating out more-larger portions
People are less active
Emotional eating
Genetic tendencies

5. Why a healthy weight Achieves good health-less diseases Look your best
Feel your best
Reduce risk of chronic disease
3500 extra calories represents 1 pound of weight gain

6. Basal Metabolic Rate Increase Metabolism by stress, youth, and fever
Adults burn about 60% on BMR alone
A lean muscular body has a higher BMR than a a body with more fat
How to calculate BMR
Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

7. BMR Add for Activity To determine your total daily calorie needs
If you are sedentary (little or no exercise) = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9

8. Ways to determine healthy weight
BMI-Body Mass Index-doesn’t take into consideration muscle mass
Underweight-BMI
Normal
Overweight
Obese-30 and above
Body Fat %
-14 to 17% males
-21%-24% female

9. Ways to determine healthy weight
How to calculate BMI
Weight in pounds x 703 divided by (Height in inches x height in inches)
If you are 5’2”. How many inches are you?
62” not 52”\
Example 5’2 120 pounds person
Is 703 x120/62x62=21.9 bmi

10. Pear vs Apple
Excess weight around central abdominal are represents greater risk to health concerns
Men and women in reproductive years most prone to obesity
Men should not have a waist circumference larger than 40 inches and woman 35 inches

11. Managing Weight
Eat in moderation, increase fruit, veggies and fiber, stay away from high calorie drinks
Increase Physical activity-100 calories burned each day equals 10 pounds a year. Teens should get 60 minutes a day.
Types of exercise
Aerobic-using oxygen. The heart and lungs increase oxygen and blood
Anaerobic- short intense burst of energ-without oxygen-The muscle work hard and quick. Increase muscle mass therefore burning more calories