Managing Your Managing Your WeightWeight

What is my What is my appropriate weight?appropriate weight? A person’s appropriate weight A person’s appropriate weight

depends on various factors, depends on various factors, including body structure and level including body structure and level of activity.of activity.

Your appropriate weight is:Your appropriate weight is:– One you feel comfortable with andOne you feel comfortable with and– One that does not present any One that does not present any

health risks.health risks.

Body Fat vs. WeightBody Fat vs. Weight

The amount of body fat , rather The amount of body fat , rather than weight, should be your than weight, should be your concern.concern.

How much fat is healthy?How much fat is healthy?– Males: 9-15%Males: 9-15%– Females: 14-21%Females: 14-21%

Why do we care?Why do we care?

Risks of overeating:Risks of overeating:– Indigestion, gas pains, stomach and Indigestion, gas pains, stomach and

intestinal problemsintestinal problems

Why do we care?Why do we care?

Risks of overeating:Risks of overeating:– Obesity: 20% or more above Obesity: 20% or more above

appropriate weight. Can result in:appropriate weight. Can result in: Breathing difficultiesBreathing difficulties DiabetesDiabetes CancerCancer High blood pressureHigh blood pressure Heart attackHeart attack StrokeStroke arthritisarthritis

How can I maintain a How can I maintain a healthy weight?healthy weight?

The number of calories that you eat The number of calories that you eat each day should match the daily each day should match the daily calorie needs of your body and calorie needs of your body and supply all the nutrients needed.supply all the nutrients needed.

– If you eat more calories than you use, If you eat more calories than you use, then the body will store the excess as then the body will store the excess as fat.fat.

How can I maintain a How can I maintain a healthy weight?healthy weight? EXERCISEEXERCISE

– Changing your eating habits alone is Changing your eating habits alone is far less effective than eating far less effective than eating changes combined with exercise.changes combined with exercise.

– Decreasing caloric intake decreases Decreasing caloric intake decreases basal metabolic rate.basal metabolic rate.

– Regular exercise helps increase Regular exercise helps increase basal metabolic rate.basal metabolic rate.

How can I maintain a How can I maintain a healthy weight?healthy weight? Avoid approaches that are Avoid approaches that are

unrealistic and unsafe, like:unrealistic and unsafe, like:– Fad (popular) diets: high protein, Fad (popular) diets: high protein,

low carbs, etc.low carbs, etc.– Diet Pills: can be habit forming Diet Pills: can be habit forming

(addictive) and temporary.(addictive) and temporary.– Fasting: muscle tissue is lost as well Fasting: muscle tissue is lost as well

as fat. as fat.

How many calories do I How many calories do I need in a day?need in a day? Factors that affect caloric needs:Factors that affect caloric needs:

– Activity level: the more active you Activity level: the more active you are the more calories you need.are the more calories you need.

– Basal Metabolic Rate: the rate at Basal Metabolic Rate: the rate at which you use energy at rest.which you use energy at rest.

Why do I crave food?Why do I crave food?

Hunger: a feeling of physical Hunger: a feeling of physical discomfort that is caused by your discomfort that is caused by your body’s need for nutrients.body’s need for nutrients.

Appetite: a desire for food that is Appetite: a desire for food that is based on emotional factors not based on emotional factors not nutritional need. (stress eating)nutritional need. (stress eating)

How can I reduce How can I reduce weight and fat safely?weight and fat safely? Recognize Eating Patterns:Recognize Eating Patterns:

– Keep a record of foods you eat, Keep a record of foods you eat, when you eat them, and how you when you eat them, and how you feel at these times.feel at these times.

– Use calorie guides to count the Use calorie guides to count the approximate number of calories you approximate number of calories you consume each day.consume each day.

– Are there any patterns that need to Are there any patterns that need to be changed?be changed?

How can I reduce How can I reduce weight and fat safely?weight and fat safely? Do not lose weight too fast. 1-2 Do not lose weight too fast. 1-2

pounds/week.pounds/week. Take small portions of food and Take small portions of food and

eat slowly (enjoy it)eat slowly (enjoy it) If you overeat when you are If you overeat when you are

unhappy or bored, find a healthy unhappy or bored, find a healthy behavior to substitute for eating.behavior to substitute for eating.

How do I maintain my How do I maintain my weight loss?weight loss?

Change your eating and Change your eating and exercise patterns for the exercise patterns for the rest of your life!rest of your life!

Am I underweight?Am I underweight?

Underweight people weigh at Underweight people weigh at least 10 percent less than is least 10 percent less than is appropriate for them.appropriate for them.

Remember: Generally teens need Remember: Generally teens need a larger number of calories for a larger number of calories for growing. You may put on more growing. You may put on more weight when you stop growing.weight when you stop growing.

How do I gain body How do I gain body weight wisely?weight wisely? Eliminate snacks right before Eliminate snacks right before

meals, this may spoil your appetite.meals, this may spoil your appetite. When you do snack, chose nutrient When you do snack, chose nutrient

dense foods that are high in dense foods that are high in calories.calories.

Never skip a meal.Never skip a meal. Take bigger helpings at mealtimes.Take bigger helpings at mealtimes. Exercise!!!!Exercise!!!!

Are you sensing a Are you sensing a theme?theme?

Are you sensing a Are you sensing a theme?theme?

EXERCISE!!!EXERCISE!!!

The 4 Components of The 4 Components of ExerciseExercise

1.1. Cardio-respiratory EnduranceCardio-respiratory Endurance

2.2. Muscular Strength & EnduranceMuscular Strength & Endurance

3.3. FlexibilityFlexibility

4.4. Body CompositionBody Composition

Each component is a necessary part of Each component is a necessary part of fitness.fitness.

1. Cardio-respiratory 1. Cardio-respiratory Endurance Endurance The ability of your heart, The ability of your heart,

blood vessels, and lungs to blood vessels, and lungs to distribute nutrients & oxygen & distribute nutrients & oxygen & remove wastes.remove wastes.

2. Muscular Strength & 2. Muscular Strength & EnduranceEndurance Muscular StrengthMuscular Strength: The capacity of a : The capacity of a

muscle to exert or resist a force.muscle to exert or resist a force.– Ex: The amount of weight you can bench press.Ex: The amount of weight you can bench press.

Muscular EnduranceMuscular Endurance: The ability of : The ability of muscles to keep working for an extended muscles to keep working for an extended time.time.

– How many times you can bench press that weight.How many times you can bench press that weight.

3. Flexibility3. Flexibility

The ability to use a muscle The ability to use a muscle throughout its entire range of throughout its entire range of motion.motion.

– Ex: This means you can bend, Ex: This means you can bend, stretch, and twist your joints easily.stretch, and twist your joints easily.

4. Body Composition4. Body Composition

The amount of body fat compared The amount of body fat compared to lean tissue, such as muscle & to lean tissue, such as muscle & bone.bone.

– Excess body fat has been linked with Excess body fat has been linked with heart disease, diabetes, arthritis, heart disease, diabetes, arthritis, cancer, and other harmful health cancer, and other harmful health conditions.conditions.

Physical Benefits of Physical Benefits of ExerciseExercise Increases muscle strength & Increases muscle strength &

endurance.endurance. Increases efficiency of heart & lungs.Increases efficiency of heart & lungs. Increases physical stamina.Increases physical stamina. Increases bone strength.Increases bone strength. Increases flexibility.Increases flexibility. Increases resistance to muscle & Increases resistance to muscle &

bone injury.bone injury.

Physical Benefits of Physical Benefits of ExerciseExercise Improves posture & appearance.Improves posture & appearance. Reduces blood pressureReduces blood pressure Reduces risk of cardiovascular Reduces risk of cardiovascular

disease.disease. Helps reduce excess body fat.Helps reduce excess body fat. Helps to control appetite.Helps to control appetite. Aids digestion & helps prevent Aids digestion & helps prevent

constipation.constipation. Increases resistance to disease.Increases resistance to disease.

Psychological Benefits Psychological Benefits of Exerciseof Exercise Improves mental alertness.Improves mental alertness. Increases ability to concentrate.Increases ability to concentrate. Increases resistance to mental fatigue.Increases resistance to mental fatigue. Improves self-image & self-confidence.Improves self-image & self-confidence. Helps to relieve stress & improve Helps to relieve stress & improve

relaxation.relaxation. Helps to control anxiety & depression.Helps to control anxiety & depression. Improves quality of sleep.Improves quality of sleep. Increases social involvement.Increases social involvement.

D. Types of ExerciseD. Types of Exercise

1.1. AerobicAerobic

2.2. AnaerobicAnaerobic

1. Aerobic1. Aerobic

Non-stop, repetitive, strenuous Non-stop, repetitive, strenuous physical activity that raises the physical activity that raises the breathing & heart rates.breathing & heart rates.

– Ex: Swimming, riding a bike, Ex: Swimming, riding a bike, running, brisk walking, and cross-running, brisk walking, and cross-country skiing.country skiing.

2. Anaerobic2. Anaerobic

Intense physical activity that lasts Intense physical activity that lasts only from a few seconds to a few only from a few seconds to a few minutes, during which muscles minutes, during which muscles use up more oxygen than the use up more oxygen than the blood can supply.blood can supply.

– Ex: Lifting weights, sprints, & push-Ex: Lifting weights, sprints, & push-ups.ups.

How effective is your How effective is your exercise?exercise? The effectiveness of exercise The effectiveness of exercise

depends on three factors:depends on three factors:– How often you exercise - How often you exercise -

FREQUENCYFREQUENCY– How hard you exercise - INTENSITYHow hard you exercise - INTENSITY– How long you exercise – TIMEHow long you exercise – TIME

The FIT PrincipleThe FIT Principle

1. F: Frequency1. F: Frequency

To stay physically fit, you should To stay physically fit, you should exercise frequently, preferably exercise frequently, preferably 3 3 – 5 times a week.– 5 times a week.

2. I: Intensity2. I: Intensity

Try to reach & maintain your Try to reach & maintain your target heart rate zone.target heart rate zone.

You must work your You must work your cardiovascular & respiratory cardiovascular & respiratory systems with greater-than-normal systems with greater-than-normal effort through aerobic exercise.effort through aerobic exercise.

Target Heart RateTarget Heart Rate

The approximate heart rate a The approximate heart rate a person needs to maintain during person needs to maintain during aerobic exercise in order to aerobic exercise in order to benefit from the workout.benefit from the workout.

Calculating your target Calculating your target heart rateheart rate Find your resting heart rate _______/min.Find your resting heart rate _______/min. 200-RHR = A (max. heart rate)200-RHR = A (max. heart rate) A x .6 + RHR = BA x .6 + RHR = B A x .8 + RHR = CA x .8 + RHR = C Your target heart rate ranges from B to CYour target heart rate ranges from B to C Example: Example: 200-56 = 144200-56 = 144

144 x .6 + 56 = 142.4144 x .6 + 56 = 142.4144 x .8 + 56 = 171.2144 x .8 + 56 = 171.2

The target heart rate is between 142 and 171 The target heart rate is between 142 and 171 beats per minute.beats per minute.

Your target heart rate is _________________________Your target heart rate is _________________________

3. T: Time3. T: Time

At least 30At least 30 minutes of exercise in minutes of exercise in your target heart rate zone several your target heart rate zone several times a week. 60 minutes of times a week. 60 minutes of exercise/day is recommended by exercise/day is recommended by MyPyramid.MyPyramid.

To burn body fat we should exercise To burn body fat we should exercise more than 30 minutes, and at a more than 30 minutes, and at a moderate level of intensity (60% of moderate level of intensity (60% of max heart rate).max heart rate).