1. Determining Healthy Weight Chapter 5

2. Body Weight Includes the weight of: Bones, Muscle, Fat, and other tissues. People have different body compositions. Muscle and Bone weight more than fat.

3. Different Ways to Evaluate Body Weight BMI (body mass index) Skin fold test Waist-to-hip ration

4. BMI A way to asses a person’s weight based on their body mass index. Calculations of a person’s weight and height. Healthy weight is a BMI of 18.5-24.9 Overweight is BMI of 25-29.9 Obese is BMI of 30 or more Underweight is BMI under 18.5

5. BMI Does not take body composition into account. –EX: a person with a larger portion of muscle tissue compared to fat. Because muscle weights more than fat their BMI might be in the overweight range. But it’s not a health concern. This is because his weight is due to muscle not fat.

6. Obesity Is a condition due to excessive deposits of fat. Take a look at the table on pg. 102 and figure out your BMI. Then look at the table on the next page. Are you at risk?

7. How to Stay in Control Keep a food journal Know how much energy, (calories) you need to take in Stay active

8. Keeping a Food Journal Is a list of all foods and beverages you consume. Studying this will help you identify your eating patterns. You should note: –Where you ate –Who you where with –How you felt –What you ate

9. Keeping a Food Journal Once you identify some of you eating habits, you can take steps to change them to meet a healthier diet.

10. Controlling Energy Intake The amount of energy the body receives is measured in calories. The body needs energy from the foods we eat. But if you eat much more than you use you will gain weight.

11. Staying Balanced Men usually need more calories than women. This is because men have more muscle that women. Children and teens need more calories than adults to support growth.

12. Daily Calorie Need Based on you basal (resting) metabolism and activity level. Body need about 10 calories per pound to support your basal metabolism. Then it needs and additional 4 calories if you are sedentary (sit on your butt all day) or 10 calories if you are active. These additional cal. give you energy for activities.

13. Figuring it Out So if you are an active 120 lb woman you would need 2,400 calories per day. To stay the same weight. 120 x 20= 2,400 10 for resting metabolism + 10 for activity level = 20 If you are sedentary 120 lb woman you would need 1,680 cal per day 120 x 14= 1,680

14. How to Lose the Weight You would want to consume fewer cal. That your daily need. 1 pound of fat = 3,500 cal.

15. Lose a Pound Per Week To lose a lb per week: –Take your daily calorie intake x 7days – 3500 cal % 7 days= new daily intake of calories. –2,000 cal x7= 14,000 cal per week –14,000 cal – 3,500 cal = 10,500 cal per week –10,500 cal % 7 days= 1,500 cal per day