1. Lesson 3

2.  What is the formula for weight management?  Food and Beverage Intake + Energy Output = Weight

3.  Excess body fat  Some people are:  A. Truly overweight because of too much body fat.  B. Worried that they are overweight, even though they are not. *Reminder: be respectful of everyone’s ideas & opinions on this topic while encouraging each other in positive ways to eat healthy.

4.  Fad Diet home work  Myths & Misperceptions:

5.  What is a fad diet?  Diet that is the latest & greatest way to lose weight fast.  Examples:  Grapefruit diet: The premise of the Grapefruit Diet is based on an alleged "magical" ingredient in grapefruits, that, when eaten with protein, theoretically triggers fat burning and causes weight loss. The diet is designed to promote fast weight loss; unfortunately, the weight lost is primarily from fluids and not fat and generally returns as soon as the dieter goes off the diet – WebMD Atkins Diet: Is based on the theory that overweight people eat too many carbohydrates or carbs. Our bodies burn both fat and carbohydrates for energy, but carbs are used first. By drastically reducing carbs and eating more protein and fat, our bodies naturally lose weight by burning stored body fat more efficiently. Problem: When you eat lots of meat – high protein (Ketosis = a protein over-dose), lots of fat (high cholesterol-clogs arteries) and no carbs.(no energy), you are in danger of even further complications.

6.  In the Fad Diets:  Exercise is recommended in some versions and absent in others. Long-term weight control is not part of the diet plan.  Some diets have seriously harmed people. Bottom Line: Any eating plan that restricts calories to less than a person’s energy needs will cause weight loss. However, these plans fail because they are not a lifestyle change and often the person reverts back to original eating and activity levels.

7.  What does the CDC (Center for Disease Control), a Federal Agency under the department of Health and Human Services (HHS), use:  Body Mass Index (BMI) to define if someone is: “At risk for overweight” or “Overweight.”  BMI defined= The ratio of weight to height.  BMI for children/teens: “At risk for being overweight”= If BMI is > the 85 th and < the 95 th percentile for his/her age. “Overweight”= > 95 th percentile for his/her age.

8.  Talk to parents and medical professional to help assess your nutrition & activity needs.  Factors to be considered when determining “at risk” and “overweight” are: age, gender, bone structure.  Obesity is associated with what health problems:  Diabetes, High blood pressure, Chronic heart disease, Some cancers  Children/teens who are “at risk of being overweight” or are “overweight” tend to be ____or ___as adults.  Overweight or obese  Rather than label yourself or others as overweight, understand & use what you know about  healthful eating & balance it with physical activity.

9.  By using the formula for weight management, which is?  Food and Beverage Intake + Energy Output = Weight  A combination of increasing ______ and limiting _______ will promote gradual weight loss that is more likely to stay off than drastic changes in diet alone.  Physical activity, calories

10.  Why is healthy eating & increased physical activity often easier during teen years?  They are still growing physically, are often very active, and it’s easier for them to achieve a healthy weight.  What are the dangers of weight loss during teen years?  1. Losing weight too quickly muscle loss instead of fat loss. This can slow down the metabolism, resulting in fat gain.  2. Too few calories not enough nutrients from limiting food groups, which also means not enough vitamins & minerals.  3. Unhealthy eating loss of energy, inability to focus, cravings, binge eating, difficulties maintaining weight over time, yo-yo weight, or eventual weight gain and a feeling of being defeated or unable to manage weight.

11.  Activity 2: Modifying Eating plans  Activity 3: Menu planning

12.  Young people are bombarded with pressure to be extremely thin. What are some things to keep in mind about achieving a healthy weight?  What questions should a person ask if a specific eating plan is being considered?  What are drawbacks of “fad” diets?