Transcript Maintaining a Healthy Weight & Losing Weight the Healthy Way

Maintaining a Healthy Weight
&
Losing Weight the Healthy
Way
9.NPA3.1
OBJ: I will identify ways to maintain a healthy weight
or lose weight the healthy way.
Which states have the highest rate of obesity?
http://healthyamericans.org/report/88/
How does it feel to maintain a good weight?
http://www.youtube.com/watch?v=ab26zHZiPRM
What is a healthy weight?
Body Mass Index (BMI): it measures height vs. weight
It tells someone what weight range they fall in
Look at the BMI chart and determine what weight range you
fall under
What is your body type? Is it easy for you to maintain a
healthy weight?
What are calories?
•
•
What are calories? Are they good or bad?
How can calories contribute to weight gain, weight loss,
or maintaining a healthy weight?
Kentucky Fried Chicken
Breast
vs.
Grilled w/o skin
140 calories
Extra Crispy Fried
460 calories
What can I get for 200 calories?
What are your current energy needs?
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Calories Consumed Per Day
•
Years
Gender
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15
Male
Less than 30 minutes
2,200
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15
Male
30-60 minutes
2,600
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15
Male
More than 60 minutes
3,000
•
15
Female
Less than 30 minutes
1,800
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15
Female
30-60 minutes
2,000
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15
Female
More than 60 minutes
2,400
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16
Male
Less than 30 minutes
2,400
•
16
Male
30-60 minutes
2,800
•
16
Male
More than 60 minutes
3,200
•
16
Female
Less than 30 minutes
1,800
•
16
Female
30-60 minutes
2,000
•
16
Female
More than 60 minutes
2,400
Moderate to Vigorous Exercise
Calories per day
What professional athlete am I?
For breakfast, I eat three fried egg sandwiches with a
lot of cheese, lettuce, tomato, fried onions, and
mayonnaise. I drink two cups of coffee, eat a five
egg omelet, one bowl of grits, three slices of French
toast with powdered sugar, and three chocolate chip
pancakes.
For lunch, I eat one pound of pasta with tomato sauce,
two large ham and cheese sandwiches with
mayonnaise on white bread, plus energy drinks that
equal around 1,000 calories.
For dinner, I eat a pound of pasta with sauce, a whole
What professional athlete has
this diet plan?
Michael Phelps
Calories
Calories in = Calories burned (Persons stays the same
weight)
Eat more calories than you burn= weight gain
Burn more calories than you eat = weight loss
An extra 3,500 calories = 1 lb. gained
Healthy weight loss would be 1% of body mass per week
Ex. 200 lb. woman’s goal would be 2 lbs. per week
YOUR TURN!
Joe gained 8 lbs in 65 days.
How many calories per day is Joe overeating?
How should he begin to lose the 8 lbs?
A Healthy Diet Program
A Healthy Diet Program will accomplish 3 goals:
Maintain or Improve Body Composition
Improve Health
Improve Performance
WAYS TO MAINTAIN A HEALTHY WEIGHT
OR
LOSE WEIGHT THE HEALTHY WAY
Choose foods low in calories
•
Look at food labels to determine what foods are
low in calories
VS
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•
.
Eat 5 small meals instead of 3
large meals
•Increases metabolism
•Balances blood sugar levels
•Encourages smaller stomach size
VS.
Eat breakfast everyday
•
•
increases metabolism
provides energy
Eat lots of fruits and Vegetables
Low in calories
High in vitamins and minerals
Grill and Bake Meats. Don’t fry!
Choose lean meats (chicken, fish) instead of fatty
meats (sausage, red meat)
VS.
Limit the amount of sugar in
your diet
High sugar foods are not filling calories
Sugar foods encourages us to eat more
Don’t drink your calories
Drink water!
If necessary, drink low calorie drinks such as skim
milk or G2
VS.
Eat whole grains instead of refined
grains
More filling
VS.
Encourage your parents to buy
healthy food
If it is not in the house, you won’t eat it.
VS.
Plan ahead and prepare
meals/snacks in advance
Keep cut up veggies and fruit in the fridge.
Cook more so that there are leftovers for a snack the next
day.
Pack a lunch the night before. Pack an extra snack.
Eat at home instead of
restaurants
At home, you can control the calories in your food. At
restaurants, you lose control over what goes in your
food.
Restaurant food is typically large portions and high in
calories.
VS.
Slow down when you eat
It takes 20 minutes for your brain to process that you
are eating
Don’t eat in front of TV! Often people eat faster and
more calories.
VS.
Be more physically active in your daily life
Exercise daily
Increases metabolism
Goal: at least 30 minutes
Choose an activity that you will enjoy.
Get a workout partner.
Lift weights
Increases metabolism
Builds muscle tissue (less fat mass)
Increases self-esteem
Nutrition Menu
What to learn more?
Teach healthy weight loss tips to friends and family (4 points)
8 Weight Mistakes (4 points)
Eating better on a budget (4 points)
Research the best nutrition apps (4 points)
2 days of nutrition and fitness tracking (4 points)