Health Notes

Ch 6 Managing Weight and Body Composition

Lesson 1 Maintaining a Healthy Weight

______- The way you see your body

  • Body image is affected by many different factors; media images, friends, family, and
  • Body image is tied to perception of ______
  • Individuals healthy weight varies from person to person

Weight- Calorie Connection

______- units used to measure energy

  • Both the energy in food and the energy your body uses
  • Maintaining weight is a matter of energy balance…..calories in/ calories out

A unbalanced energy equation can cause weight loss/or weight gain

  • If you burn more calories than you take in you lose weight
  • If you take in more calories that you use you gain weight
  • 3,500 calories= 1 lb

Determining Your Appropriate Weight Range

Appropriate weight is influenced by many factors; gender, age, height, body frame, metabolic rate, and activity level

Body Mass Index=_____ = a ratio that allows you to asses your body size in relation to your height and weight

  • When considering your BMI, you need to understand that many different ratios of height to weight, teens grow at different rates and different ways
  • BMI= weight (lbs)x 703/ height (in)2

Body ______- ratio of body fat to lean body tissue

  • Diet and fitness affect a person’s body composition

Overweight- a condition in which a person is heavier than the standard weight range for his or her height

Obesity- refers specifically to having an excess amount of body fat

*being overweight may not pose health risks necessarily; for example, body builders or football players may be overweight because of excess muscle tissue

Weight related health risks

Adults with ______BMI are at increased risk of cardiovascular disease, type 2 diabetes, cancer, high blood pressure, and joint disease

Overweight-A health risk

  • CDC indicates that 15% of teens are overweight
  • Being overweight strains muscles and skeletal system, forces ______and ______to work harder, increase risk of high ______and cholesterol
  • Why are people overweight?
  • Genetics? Excess calories? Physical inactivity?

Underweight- A health Risk

  • Underweight- a condition in which a person is less than the standard weight range for his or her height
  • Being thin may be normal due to genetics or a fast metabolism
  • Other people diet or exercise excessively to stay thin
  • People who are too thin have little stored fat to provide the body with an energy reserve which can lead to fatigue and decreased ability to fight illness
  • Not getting proper nutrients due to little calorie intake

Healthy ways to manage weight

Target your ______weight

  • Speak with health care professional to determine healthy weight range

Set realistic goals

  • Gaining or losing one-half pound to one pound per week is safe

Personalize your plan

  • Think about your food preferences and lifestyle while designing your program

Put your goal and plan in writing

  • Keep a journal of what and when you are eating

______your progress

  • Track your weight gain/loss

Healthy Weight-Loss Strategies

Eat 1,700- 1,800 calories daily to meet your needs

Include your favorites in ______

Eat a ______of low-calorie, nutrient dense foods

Drink plenty of ______

Healthy Weight-Gain Strategies

Increase your calorie intake

Eat often and take second helpings

Eat nutritious snacks

Build Muscle