1. Weight Management

2. Vocabulary Words Calories Metabolism BMI Body Image Weight Cycling
Vegetarian
Dietary Supplements
Performance Enhancers
Herbal Supplements
Mega doses

3. Excess Body Fat Health Risks
Premature death
Type 2 Diabetes
Hypertension (High Blood Pressure)
Heart Disease
Stroke
Gall Bladder Disease
Certain types of Cancers

4. Weight Contributors
Bones
Fat
Muscle
Water 60 % of body weight

5. Metabolism Metabolism: Your body’s ability to burn and use energy.
Calorie: Unit of energy

6. Calories There are 3,500 calories in one pound of body fat.
+ 500 calories you gain 1 pound a week
- 500 calories you lose one pound a week

7. How Many Calories Do I Need a Day?
Calories are determined by your:
Height
Age
Gender
Activity Level

8. Average Teen
Girls need between calories a day depending on activity
Boys need calories a day depending on activity

9. What happens if I take in more calories than my body can burn?
Your body stores the extra calories as body fat and you gain weight.

10. What happens if I take in fewer calories than my body needs for energy?
Your body will burn the stored fat and you will lose weight.

11. Calorie connection There are 9 calories per gram of fat
There are 4 calories per gram in carbs and protein
Sugary foods contain more calories
Foods that are high in fat are usually high in calories also
Food prep plays a big role in the number of calories in the dish

12. What’s a calorie?

13. What is a safe amount to lose or gain in one week?
1-2 pounds
If you are losing more than 2 pounds it is water weight, not fat.
NEVER go below 1200 calories on a weight loss diet.

14. Teen Goals for Weight Management
For overweight teens, the goal of weight management is to slow the rate of weight gain while achieving normal growth and development.
Losing weight isn’t a healthy option while you are developing.
Follow all the dietary guidelines.

15. Tips for managing your Weight
Eat Breakfast!!!
Drink 8 glasses of water daily
Sit down and slow down
Chew well
Increase intake of healthy foods
Increase your exercise
Watch your portions

16. It’s all a balancing act.

17. bagel
3 inch diameter
140 calories
5-6 inch diameter
350 calories

18. Calories In = Calories Out
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to walk the dog in order to burn those extra 210 calories?*  
*Based on 160lb person

19. Calories In = Calories Out
If you walk the dog for 40 minutes, you will burn approximately 210 calories.*

20. PIZZA
500 calories
850 calories

21. How long would you have to play golf (while walking and carrying your clubs) to burn approximately 350 calories*?
1 hour

22. cheeseburgers
333 calories
590 calories

23. 1 hour and 30 minutes How long would you have
to lift weights to burn approximately 257 calories*?
1 hour and 30 minutes

24. Soda
32 oz
388 calories
44 oz
533 calories
64 oz
776 calories

25. JUST 100 EXTRA CALORIES PER DAY CAN LEAD TO A WEIGHT GAIN OF 10 POUNDS PER YEAR.

26. What does that look like?
3 Hershey Bliss Chocolates
2 Reese’s Peanut
Butter Cups Miniature
1 Fun Size Pack of Skittles
4 Jolly Rancher
Hard Candies

27. Can you diet and still gain weight?

28. Survival System
“Starvation Mode” -your body’s natural response to protect itself when you don’t eat enough for extended periods.
Slows metabolism to conserve energy-preserve organs & brain.
Body will burn fat for fuel, but it will also start burning lean muscle mass for fuel.
Many weight loss coaches use the term “starvation mode” to describe your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

29. Interprets dieting and skipping meals as the strongest signal to store fat
BREAKFAST??!!!!
Want a faster metabolism? Eat breakfast!!

30. Fat cannot be lost by diet alone
Losing weight by diet alone-
roughly 25% of the weight you lose will be muscle.
Lose weight with diet AND exercise-98% of the weight you lose will be fat.
It’s easier to lose weight with diet AND exercise.

31. Calories Burned During Exercise
Weight lifting Boxing Stationary Biking Running (5.2 mph plus) Playing catch Scrubbing floors XC skiing
395
692
501
593
165
362
718

32. Due for next class period: List 10 activities that you like to do and the number of calories per hour that they burn.

33. FAD Diets Promise weight loss of more than 1 to 2 pounds per week
Promise that you do not need to exercise
Exclude any food groups completely
Tell you to consume one or only a few food groups exclusively
Require you to purchase pills, bars, shakes, or other "diet" foods
Claim that consuming specific foods or food combinations will lead to weight loss
Rely on personal testimonials instead of scientific evidence

34. Vegetarian Diets Lacto-ovo eat dairy and eggs Lacto-dairy Ovo-eggs
Vegan
Drawbacks are that plant based foods tend to be lower in certain nutrients

35. How do we measure our fat?
Body Mass Index
Waist Circumference
Calipers
Electrical Device
Water Weighing

36. BMI – Body Mass Index The BMI is one way to monitor your body fat.
Based on height & weight.
It’s important to use the right chart for your age and gender.
It’s an easy & inexpensive tool, yet it’s not always accurate.
MUSCULAR person the BMI isn’t accurate measure.
A BMI larger than 30 is a concern for weight management.

37. Are you on here?

38. Who is this?
Height: 7-1
Weight: 325 lbs.

39. Definitions
Overweight: A BMI 0f or being 10% above your ideal weight
Obesity: A BMI 0f 30 or higher or being 20% above your ideal weight.
Underweight: A BMI below 19 or being 10% below your ideal weight

40. Weight of the Nation, HBO

41. America Land of the Free, Home of the Fat
Top 10 Most Obese Countries (July 1st, 2017)
1.United States of America – 109,342,839
2.China – 97,256,700
3.India – 65,619,826
4.Brazil – 41,857,656
5.Mexico – 36,294,881
6.Russia – 34,701,531
7.Egypt – 28,192,861
8.Turkey – 23,819,781
9.Iran – 21,183,488
10.Nigeria – 20,997,494

42. Obesity Trends* Among U.S. Adults BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

43. Obesity Trends* Among U.S. Adults BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

44. Obesity Trends* Among U.S. Adults BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

45. Obesity Trends* Among U.S. Adults BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

46. Obesity Trends* Among U.S. Adults BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

47. Obesity Trends* Among U.S. Adults BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14%

48. Obesity Trends* Among U.S. Adults BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

49. Obesity Trends* Among U.S. Adults BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

50. Obesity Trends* Among U.S. Adults BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

51. Obesity Trends* Among U.S. Adults BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

52. Obesity Trends* Among U.S. Adults BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

53. Obesity Trends* Among U.S. Adults BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19%

54. Obesity Trends* Among U.S. Adults BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19% ≥20

55. Obesity Trends* Among U.S. Adults BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19% ≥20

56. Obesity Trends* Among U.S. Adults BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19% ≥20

57. Obesity Trends* Among U.S. Adults BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% %–19% ≥20

58. Obesity Trends* Among U.S. Adults BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% 15%–19% %–24% ≥25%

59. Obesity Trends* Among U.S. Adults BRFSS, 2002
(*BMI 30, or ~ 30 lbs overweight for 5’4” person)
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data <10% %–14% 15%–19% %–24% ≥25%
Source: Behavioral Risk Factor Surveillance System, CDC

60. Obesity Trends* Among U.S. Adults BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

61. Obesity Trends* Among U.S. Adults BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25% 61

62. Obesity Trends* Among U.S. Adults BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 62

63. Obesity Trends* Among U.S. Adults BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 63

64. Obesity Trends* Among U.S. Adults BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 64

65. Obesity Trends* Among U.S. Adults BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 65

66. Obesity Trends* Among U.S. Adults BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 66

67. Obesity Trends* Among U.S. Adults BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30% 67

68. USA Statistics
The number of Americans who are obese has doubled in the last 20 years.
Nearly 1/3 of adults are obese.
Roughly 16 % of children and teens are overweight. This doubles the rate in the last 20 years.
It’s a problem.

69. USA Statistics We spend $40 billion per year on weight loss products.
This generation of children will be the first generation to actually have a shorter life expectancy than their parents because of obesity.

70. Cost of Obesity
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