maintaining a healthy weight & losing weight the healthy way 9.npa3.1 obj: i will identify ways...
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Maintaining a Healthy Weight
&Losing Weight the Healthy
Way9.NPA3.1OBJ: I will identify ways to maintain a healthy weight or lose weight the healthy way.
Journal Write: Losing Weight
This is my dad. He has spent the majority of his life overweight and is now obese. What suggestions would you give him to lose weight? Consider lifestyle changes, food choices, and exercise.
Which country has the highest rate of obesity?
• http://obesity.procon.org/view.resource.php?resourceID=004371#II
Which states have the highest rate of obesity?
http://healthyamericans.org/report/88/
At the end….Individual assignment
Read: A Change for Healthy Living
Re-write Johnny’s day to include at least six changes or additions to his day that would foster weight loss?
Underline the changes and additions you made that would foster weight loss.
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?
140 calories 460 calories
vs.Kentucky Fried Chicken Breast
Grilled w/o skin Extra Crispy Fried
CLUEBonus Case Clue:
• Julie is 20 lbs overweight with the majority of the excess fat in her mid-section.
What are your current energy needs?
•
Calories Consumed Per Day
• Years Gender Moderate to Vigorous Exercise Calories per day
• 15 Male Less than 30 minutes 2,200
• 15 Male 30-60 minutes 2,600
• 15 Male More than 60 minutes 3,000
• 15 Female Less than 30 minutes 1,800
• 15 Female 30-60 minutes 2,000
• 15 Female More than 60 minutes 2,400
• 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
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 pizza of six or eight slices, and more energy drinks.
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
Choose foods low in calories
• Look at food labels to determine what foods are low in calories
• .
•
VS
Eat 5 small meals instead of 3 large meals
VS.
•Increases metabolism•Balances blood sugar levels•Encourages smaller stomach size
Grill and Bake Meats. Don’t fry!
Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat)
VS.
Don’t drink your calories
Drink water!
If necessary, drink low calorie drinks such as skim milk or G2
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.
Exercise daily
Increases metabolism
Goal: at least 30 minutes
Choose an activity that you will enjoy.
Get a workout partner.
Individual assignment
Read: A Change for Healthy Living
Re-write Johnny’s day to include at least six changes or additions to his day that would foster weight loss?
Underline the changes and additions you made that would foster weight loss.
Use: assignment rubric
Partner assignment
Exchange stories with a partner.
Read their story and discuss the healthy changes/additions to the day. Make sure both are correct and turn assignment in.
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