1. MAINTAINING A HEALTHY WEIGHT

2. Calories and Metabolism
Calorie: a measure of energy
1 Calorie= 1000 calories
1 calorie= the energy needed to increase the temperature of 1 gram of water by 1degree C
Food= Calories in; Activity=Calories burned
About 3500 Calories equal one pound of body fat
Metabolism
General term for the body breaking down and using energy

3. Factors Affecting Body Weight
Behavior:
Diet
Exercise
Body Composition
Genetics:
Body frame, body composition
Gender
Age/Stage of life
Especially during adolescence!

4. Body Mass Index (BMI)- adults -comparison of weight with height

5. BMI-teens

6. Body Composition Test More useful than BMI
Shows ratio of fat to muscle
Women healthy range: 12-20%
Men healthy range: 9-19%
To compute, undergo a “Bioelectrical Impedance Analysis” (BIA)
Electrical current sent throughout body, can tell how quickly the current moves
Current moves slower through fat, faster through muscle and other tissue and organs

7. Effects of Extreme Body Weight
Overweight
Heart Problems
Type II Diabetes
Strain on muscle and joints
Fatigue
Underweight
Loss of essential proteins
Hair
Teeth
Muscle
Fatigue

8. Overweight/Obesity Link between calories and body weight
Not as simple as calories in vs. calories burned
Scientists are finding that body weight is more affected by what types of food you eat, not simply calories
Sugars and starches can cause hormonal shifts that cause body to store fat
Eating fat itself has been demonized by flawed studies
Often, people who are obese will eat fewer calories than people with healthy weight and still gain weight due to shift in hormones

9. Underweight Anorexia Nervosa: Bulimia Nervosa:
Mental disorder in which the person has a distorted body image and an irrational fear of gaining weight
May starve themselves, exercise too much
Linked to obsessive compulsive disorder and depression
Organs start to shut down when the body doesn’t have enough food!
Bulimia Nervosa:
Similar to anorexia, but the person binge eats and then “purges”- vomits
Stomach acid can cause sores in mouth, erode teeth

10. Talking about Weight Issues
Please Reserve Judgment!
May be caused by hormonal problems or mental illness
Often people will “emotionally eat” to provide comfort- may be something bad going on in their lives
Once you gain the weight, harder to lose it- have to eat fewer calories than a regular weight person
Person probably knows they are struggling, just need support
How can you support a friend or family member who is struggling with a weight problem?

11. Healthy Ways to Gain or Lose Weight
Eat more, but still eat healthfully
Foods with lots of unsaturated fats have more calories per gram, but are still good for you
Avocadoes, nuts, stuff with olive oil
Exercise to build muscle mass
Eat enough protein
Everything in moderation!
Lose
Eat a full meal, but more protein, fruits and veggies at the beginning of the meal
Makes you feel full on low calorie food first
Eat less of the sugary/starchy foods you love, but don’t deny them completely
Exercise to lose fat- cardio!
Everything in moderation!

12. What to eat in General? LOTS of Nutrient-Rich foods
High fiber, High vitamins and minerals, Good sources of protein and fat
Examples:
NOT nutrient-poor foods
High Sugar, High Starch, High Sodium, lacking the nutrients above

13. Habits for a Healthy Weight
Snacking
Good to not be starving between meals, just make it a nutrient-rich snack
Fast food, processed food at the grocery store
Tend to be very nutrient-poor, often make you crave more
In general, fresh, whole foods are best!
Eat until you feel pleasantly full- no need to clear your plate!
Exercise: Important no matter your weight
Cardio and Weight-bearing exercise important

14. MY Strategies for Healthy Eating
2 goals I have: Strategies to Achieve those goals: