1. C HAPTER 6-M AINTAINING A HEALTHY WEIGHT Calorie basics: Kilocalorie-units to measure energy Energy in food Energy your body uses for life processes & PA Remember-calories are not nutrients! Sources of calories: The # of calories depends upon: Amount of carbs, protein, & fats in foods Portion size The way in which food is prepared (fried, grilled) Carbs & proteins-4 calories per gram Fats-9 calories per gram

2. H OW MANY CALORIES DOES ONE NEED ? Factors to determine needs: 1. Rate of growth 2. Body size 3. Gender 4. Age-children and teens need more than adults 5. Activity level-varies by occupation 6. Metabolic rate-rate in which your body uses energy

3. B ASAL M ETABOLISM Minimal caloric requirement needed to sustain life in a resting individual (amount of energy your body would burn if one slept all day) The best way to increase your metabolic rate is to decrease the amount of fat you’re carrying and replace it with muscle, which means a combo of aerobic and strength training activities! Balancing the energy equation Calories consumed must equal calories burned Each lb. of fat = 3,500 calories Eating 500 fewer calories each day-one pound of body fat each week

4. D ETERMINING A HEALTHY WEIGHT Appropriate weight is determined by the same factors as caloric need. Body fat vs. Body weight Overweight -weighing more than 10% over standard weight Obesity -Excess body fat Sometimes being over weight may not be a health hazard! A football player or body builder may have more excess muscle/not fat!!!

5. O BESITY A TRENDING HEALTH HAZARD Cause strain on the body’s frame (joints/muscles) Increase workload of the heart and lungs Higher risk for additional health problems:  Hypertension  Diabetes  High blood cholesterol  Some cancers  Heart disease  Sleep apnea  Stroke  Causes sedentary lifestyle & poor eating habits

6. U NDERWEIGHT HEALTH RISKS Being 10% or more below standard weight for height Person has little body fat as an energy reserve Makes it harder to fight off infections Undernutrition Not consuming enough essential nutrients or calories for normal body functions Iron deficiency-Anemia

7. M EASURING BODY WEIGHT Body composition measurement is a more accurate way to determine a healthy weight over height and weight charts Body composition is the ratio of lean body fat to lean body tissue. Lean body tissue includes: bones, muscles, organs, and fluid Body mass index (BMI ) is a ratio that allows you to assess your body size in relation to your height and weight (see pg. 146)

8. G ENERAL B ODY FAT PERCENTAGE C ATEGORIES WomenMen Essential fat10-12%2-4% Athletes14-20%6-13% Fitness21-24%14-17% Acceptable25-30%18-25% Obese31%+25%+ Unhealthy Range Men- 3% or below Women-9-12% or below

9. BMI S TANDARDS BMIWeight status Below 18.5Underweight 18.5-24.9Normal 25-29.9Overweight 30+Obese BMI-Used as a screening tool to identify possible weight problems in adults To much excess weight is a health risk, further assessments would need to be performed: diet, activity level, & family history evaluations

10. H EALTHFUL WAYS TO MANAGE WEIGHT Target your appropriate weight Set realistic goals Personalize plan-food preferences & lifestyle Put your goals and plan into writing Evaluate your progress

11. H EALTHY WEIGHT LOSS STRATEGIES Eat 1,700-1,800 calories daily Include your favorites in moderation Eat a variety of low calorie, nutrient dense foods Drink plenty of water Healthy weight gain strategies Increase caloric intake Eat often-take second helpings Eat nutritious snacks Build muscle Get regular physical activity (60 min +)