1. Maintaining a Health Weight
FOS
Mr. Christman

2. Objectives
Associate the relationships between body composition, diet, and fitness.
Describe the importance of maintaining a healthy weight to promote health and prevent disease.
Demonstrate healthful ways to manage weight.

3. The Weight-Calorie Connection
To understand how to manage your weight, it is important to understand calories.
What are calories?

4. The Weight-Calorie Connection
Calories are the units of energy in food and the energy your body uses for everyday processes and activities.
So with this in mind, how would you maintain you body weight?

5. The Weight-Calorie Connection
Maintaining a healthy weight is a matter of energy balance: the calories you consume must equal the calories your body burns.

6. The Weight-Calorie Connection
The Source of Calories
We know that some foods have more calories than others. The specific number of calories depends on portion sizes as well as the amounts of carbs, proteins, and fats in the food.

7. The Weight-Calorie Connection
Carbs and proteins supply 4 calories per gram and fats supply 9 calories per gram.
With those numbers in mind, where do you want to get most of your calories from?
Where do most Americans get their calories from?

8. The Weight-Calorie Connection
The Energy Equation
Tipping the balance of the energy equation will result in weight loss or gain.

9. The Weight-Calorie Connection
How would you lose weight?
Take in fewer calories than you burn.
How would you gain weight?
Take in more calories than you burn.

10. The Weight-Calorie Connection
One pound of body fat equals equals about 3,500 calories.
How many fewer calories a day would you have to eat to lose 1 pound in a week?
500 x 7 = 3,500 so 500 fewer calories per day
To gain 2 pounds in a week?
1000 x 7 = 7,000 so 1000 more calories per day

11. Determining Your Appropriate Weight Range
Your appropriate weight range is determined by several factors:
-gender
-age
-height
-metabolic rate
-activity rate

12. Determining Your Appropriate Weight Range
As a teen you are still growing, so you need more calories than an adult.
Taller people need more calories than short people.
Because an active person burns more calories than a sedentary person does, he or she should consume more calories.

13. Determining Your Appropriate Weight Range
One way to evaluate whether your weight is within a healthy range is to determine your body mass index (BMI).
Body mass index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight.

14. Determining Your Appropriate Weight Range
BMI = weight (in pounds) x 703/(height in inches)2
Example: Amber (17 years old) weighs 110 lbs and is 5’7”tall.
BMI = 110 x 703/672
= 110 x 703/4489
= 110 x .156
= 17.16

15. Determining Your Appropriate Weight Range

16. Determining Your Appropriate Weight Range
What is your BMI?
As you calculate your BMI, keep in mind that many different ratios of height to weight can be healthy. Teens grow at different rates and in different ways. There is no single size, shape, or growth pattern that’s normal for everyone.

17. Body Composition
Body composition needs to be taken into account when assessing your weight. Diet and fitness affect a person’s body composition. For example, a weight-lifting program will increase muscle mass. A high-calorie diet can increase the amount of stored body fat.

18. Body Composition
The terms overweight and obese are often used interchangeably, but they are not the same.
Overweight is a condition in which a person is heavier than the standard weight range for his/her height.
Obesity refers to having an excess amount of body fat.

19. Body Composition
Both can endanger your health, but in certain cases being overweight may not pose certain health risks.
What is an example of this?

20. Body Composition
BMI’s are also used to evaluate people for certain health risks.
What types of health risks might a person’s BMI be used to predict?
-cardiovascular disease
-type 2 diabetes
-cancers
-high blood pressure

21. Body Composition
On the other hand, BMI’s can be used to predict health risks dealing with being underweight as well.
Underweight refers to a condition in which a person is less than the standard weight range for his or her height. Being underweight can lead to fatigue and a decreased ability to fight illness.

22. Healthful Ways to Manage Weight
The teen years are a period of rapid growth and change, so some fluctuations in your weight are normal during this time. Before starting a weight-management plan, use these strategies to point you in the right direction:

23. Healthful Ways to Manage Weight
Target your appropriate weight
Set realistic goals
Personalize your plan
Put your goal and plan in writing
Evaluate your progress

24. Healthful Ways to Manage Weight
Healthy Weight-Loss Strategies
Eat 1,700 to 1,800 calories daily to meet your energy needs.
Include your favorites in moderation
Eat a variety of low-calorie, nutrient-dense foods.
Drink plenty of water.

25. Healthful Ways to Manage Weight
Healthy Weight-Gain Strategies
Increase your calorie intake.
Eat often and take second helpings.
Eat nutritious snacks.
Build muscle.

26. Maintaining a Health Weight
Activity 20
Wellness Review