1. Maintaining a Healthful Weight
Food and Fitness
Maintaining a Healthful Weight

2. The Myth of the Ideal Body Weight
All bodies come in many different shapes and sizes
Image of an “Ideal” Body
Desperately try to reach that idea
Usually it is a losing battle
Traits passed down through heredity

3. What is Healthy Weight?
Successful weight management starts with accepting the body you were born with
Take steps to achieve a healthy weight within your body limits
Important to be fit and healthy what ever your shape is
even if you may never look like a model or famous athlete

4. What is a Healthy Weight?
One that will help you say healthy throughout your life
Minimizes your risk of lifestyle diseases
Variety of methods are used to evaluate whether a person is at a healthy weight
Common methods involve determining body mass index, body fat percentage, and waist-to-hip ratio

5. Body Mass Index Ratio of weight to height
Compute your BMI by doing the following:
1. Record your weight in pounds
2. Measure your height in inches
3. Multiply your weight by 703; then divide that number by your height squared (your height times itself)

6. Body Mass Index BMI 20-24 25-29 30-34 35-39 40+
Risk for health problems
Very Low Risk
Low Risk
Moderate Risk
High Risk
Very High Risk

7. Body Mass Index
More accurate than just your weight alone but not foolproof
Examples:
Bodybuilder may have a BMI of 30 or higher
Athletes and other individuals with large muscles masses are not necessarily at risk
Body fat measurements may need to be taken

8. Body Fat Percentage Used instead of BMI
Amount of body fat a person has in relation to muscle
Can be a more accurate measure than the BMI
Can show if the extra pounds are from muscle, not fat

9. Body Fat Percentage
Healthy body fat percentages for non-athletes are approximately
15 to 19 percent for males
20 to 25 percent for females
Individuals above these ranges are said to be obese
Having excess body fat

10. Body Fat Percentages Athletes: Males: 5-10% Females: 10-20%
Body fat percentages lower than these amounts can indicate an eating disorder

11. Waist-to-Hip Ratio A measurement of how fat is distributed in the body
This is where the variations of body types comes into play
Pear-like shapes carry most of their fat on the thighs and hips
Apple-like shapes carry most of their fat over the abdomen

12. Waist-to-Hip Ratio Check body shape easily
Stand relaxed and measure the waist without pulling in stomach
Measure the hips where they are the largest
Divide the waist measurements by the hip measurement gives the waist-to-hip measurement

13. Waist-to-Hip Ratio Adult women should have a ratio no higher than.80
Adult men should have no higher than .95
Ratios above these limits may increase the risk of health problems, even if BMI shows that weight is at a healthy level

14. Food and Fitness
Weight Management

15. Losing Excess Weight Overweight Risk factor for the following:
Weighing more than 10% over the standard weight for one’s height
Risk factor for the following:
Heart disease
Diabetes
Cancer
High Blood Pressure

16. Evaluation Weight Management Methods
Weight Management Diets
Eating Plans that reduce calorie intake for weight loss
Weight Management Centers
Organizations that provide both an eating plan and psychological support
Weight Management Products
Pills shakes, prepared meals and more, all sold with the promise of helping people lose weight

17. Fad Diets and Other Dangers
Popular weight-loss methods that ignore sound nutrition principles
Risky
Watch for:
Very low calorie diets (800 or less)
Eating plans based on a single food
Fasting-going without food
Diet Pills
Plans that promise quick weight loss

18. Successful Weight Management
Behavior Modification
Making gradual permanent changes in your eating and activity habits
Set Reasonable Goals
Be More Active
Change Your Eating Habits

19. Food and Fitness
Keeping Active

20. Benefits of Activity Helps keep your body mobile
Keeps muscles strong and flexible
Helps improve physical health
Regular activity can help you feel better by reducing stress and anxiety
Studies show that active people have a brighter outlook on life

21. Types of Activity Lifestyle Activities Sports
Forms of physical activity that are a normal part of your daily health throughout a lifetime
Sports
Individual Sports
Activities that you can do by yourself
Bicycling
Partner Sports
Carried out with another person
Nature Sports
Interaction with nature
Surfing, rock climbing, sailing, swimming

22. Types of Exercise Aerobic Exercise Healthy goal
Vigorous activity in which oxygen is continuously taken for a period of at least 20 minutes
Healthy goal
Do aerobic exercise a minimum of 3 days a week for at least 30 minutes

23. Types of Exercise Anaerobic Exercise Examples:
Builds flexibility and endurance
Involves intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen
Examples:
Running the 100 meter dash
Resistance training