Transcript Ch 6 Managing Weight and Body Composition

Lesson 1 Maintaining a Healthy Weight
 Body
image is affected by many different
factors; media images, friends, family, and
 Body
image is tied to perception of weight
 Individuals
to person
healthy weight varies from person
Mesomorphs are considered genetic
freaks. They are naturally lean and muscular
with little effort required.
Ectomorphs are the lean, skinny
types. They can load carbs without
storing fat, but they find it hard to
put on muscle.
Endomorphs retains fat easily. They are
known as “big-boned” and have difficulty
losing body fat.
You're a bit
wider on the
bottom than you
are on top.
You're stick
straight
with very
few curves.
Your bust and hips
are larger
compared to your
waist.
You have
broad
shoulders
and narrow
hips.
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A unbalanced energy equation can cause
weight loss/or weight gain…
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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
Calories- units used to measure energy
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Both the energy in food and the energy your body uses
for life processes and physical activity
Maintaining weight is simply a matter of energy
balance…..calories in/ calories out
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Appropriate weight is influenced by many factors:
gender, age, height, body frame, metabolic rate,
and activity level
 Body Mass Index=(BMI) = 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 can be
healthy and teens grow at different rates and different
ways. There is no single size, shape, or growth pattern
that is “normal” for everyone.
Determining your BMI: BMI= weight (lbs)x 703/ height (in)2
 The
ratio of body fat to lean body tissue.
 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

Adults with high BMI are at increased risk of
cardiovascular disease, type 2 diabetes, cancer,
high blood pressure, and joint disease
 Being Overweight is a health risk:
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CDC indicates that 15% of teens are overweight
Being overweight strains muscles and skeletal system,
forces heart and lungs to work harder, increase risk of
high blood pressure and high blood cholesterol.
Why are people overweight?
 Genetics? Excess calories? Physical inactivity?
What would/can you do to fix the growing numbers of
overweight children and teens?
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Being Underweight is a health Risk as well
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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 but…
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
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Target your appropriate weight
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Set realistic goals
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Think about your food preferences and lifestyle while
designing your program
Put your goal and plan in writing
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Gaining or losing one-half pound to one pound per
week is safe
Personalize your plan
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Speak with health care professional to determine
healthy weight range
Keep a journal of what and when you are eating
Evaluate your progress
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Track your weight gain/loss
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Eat 1,700- 1,800 calories daily to meet your
needs
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Include your favorites in moderation
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Eat smaller portions of your favorite high calorie
foods, and eat them less frequently.
Eat a variety of low-calorie, nutrient dense
foods
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Eating fewer than 1,400 calories a day may cause
you to miss out on essential nutrients
These are foods that are high in nutrients as
compared with their calorie content
Drink plenty of water
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8 glasses a day keeps your body functioning at its
best.
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Increase your calorie intake
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Eat often and take second helpings
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Choose more than the minimum number of servings
from each food group
Eat nutritious snacks
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Choose foods high in complex carbs. Limit foods
high in fat and sugar
Snack 2-3 hours before meals
Build Muscle
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Resistance-training program will help you gain
weight by increasing muscle mass