Weight Management and Fitness

Balancing Energy

• Energy Balance – when the amount of food energy you take in is equal to the amount of energy you use

Body Image

• The way you see your body• Weight strongly affects a person’s

body image• Attitudes of family & friends and

images from the media affect body image

What Determines How Your Body Looks

• Gender• Traits you inherited from parents• Your growth stage (some in

spurts)• YOU HAVE NO CONTROL OVER

THESE!!!!!!!

Body Mass Index (BMI)

• A method for assessing your body size by taking your height and weight into account• Can help you track your growth

pattern to determine if your weight is within a healthy range

BMI Calculator

• http://kidshealth.org/teen/food_fitness/dieting/bmi.html• Your growth patterns may make

you seem overweight or underweight for a period of time

If You Aren’t Sure If Your Weight Is In A Healthy Range…

• Speak with a health care provider• Don’t try to lose or gain weight

unless the doctor recommends it• The doctor should help you

develop a nutrition and physical activity plan

Body Fat

**Some body fat is essential for health• Protects internal organs• Needed for insulation• Stores energy

Healthy Body Fat

• Boys fat should be 12-20% of their body weight• Girls fat should be 20-30% of

their body weight

Overweight

Used to describe a person who is heavy for his or her height

Short Term Affects of Obesity

• High Blood Pressure• High Cholesterol• Difficulty standing and walking• Fertility issues• Lack of energy

Health Problems Caused By Being Overweight

• Heart disease • High blood pressure• Certain forms of cancer (prostate colon

and breast cancer)• Type 2 diabetes• Sleeping problems such as sleep apnea

Obesity

• A condition in which there is an excess of body fat for one’s height• 60% of all American adults are

obese• Obesity is most common in

developed countries (USA)

Reasons So Many People Are Overweight

• 1. LACK OF PHYSICAL ACTIVITY• 2. OUR CHANGING DIETS– Eating more food than we need–24 hour supermarkets–Fast food restaurants–High calorie snack foods

What Can We Do????

• 1. Exercise – get out and move!!• 2. Change your diet to healthy

foods• 3. Eliminate sweets and soda

(pop)• 4. Preplan and set goals

Heredity

• Is the passing down of genes from parent to child• Genes – pieces of heredity

material that play a role in controlling body weight

Body Composition

• The proportions of fat, bone, muscle and fluid that make up body weight• Results from eating habits,

physical activity and genetics

2 Ways to Measure Body Comp

• The skinfold test – involves pinching skin and measuring it• The bioelectrical impedance

analysis – a machine that you hold on to and sends electrical currents through the body

Weight Management

• A program of sensible eating and exercise habits that keep weight at a healthy level

How many pounds can you lose a week and still be healthy???

• ½ pound to 1 pound a week to prevent muscle loss in teens

Fad Diets

• A diet that requires major changes in your eating habits and promises quick results• They do not meet nutrient

needs!!!!!

Fad Diets

Low Carb Diets• Restrict your

carbs• Low in grains,

fruits and veggies

Liquid Diets• A meal a day is

only “liquid”• No nutrients and

not enough calories for energy

Fad Diets

Fasting• Not eating• No energy, no

nutrients• Body eats away

at muscle

Diet Pills• Can cause

dehydration• Nervousness,

headaches may occur• Gain weight back

when you stop

Fad Diets

Put these in the order you think Americans think we are an obese country

• Not getting enough physical exercise• The cost of buying healthy food is too high• Lack of info about food content (what’s in food)• Restaurant portions that are too large• Genetics of family history• Watching too much television• Poor eating habits• Marketing of sweets and other high calorie foods to

children• Lack of info about good eating habits

• Not getting enough physical exercise 86%

• Poor eating habits 84%• Marketing of sweets and other high calorie

foods to children 68%• Watching too much television 59%• Genetics of family history 50%• The cost of buying healthy food 46%• Restaurant portions that are too large 44%• Lack of info on good eating habits 44%• Lack of info about food content 38%