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2

What You Will Do

Identify strategies to manage weight.

Explain the role of nutrition and physical activity in weight management.

Analyze diet, exercise, physical activity, and a combination of both as methods of weight control.

Evaluate consumer issues related to physical fitness such as choosing services for weight management.

3

Term to Know

nutrient-dense foods

4

Maintaining a Healthy Body Composition

Now that you have learned to measure and evaluate your weight and body composition, you need to learn how to achieve and maintain a healthy weight and body composition.

5

Healthful Strategies to Manage Weight

These guidelines can help you to improve your eating and manage body weight:

Evaluate your needsEvaluate your needs

Be realisticBe realistic

Design a personal planDesign a personal plan

Become physically activeBecome physically active

Keep track of your progressKeep track of your progress

6

Nutrition and Physical Activity

To effectively make changes to your weight and body composition, you need to understand the relationship between:

Each can be used to control your weight and body composition.

your eating plan, and

your level of physical activity.

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Nutrition and Physical Activity

The healthiest and most effective method to lose or gain weight is to combine:

a healthful eating plan, and

a program of regular activity or exercise.

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Nutrition and Physical Activity

To lose weight:

Adjust your eating plan by reducing calories and consuming nutrient-dense foods.

Nutrient-dense foods

Foods that are high in nutrients as

compared with their calorie

content.

Term to Know

Increase calorie expenditure through physical exercise.

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Nutrition and Physical Activity

To gain weight:

Consume more calories while maintaining your physical activity level.

Increase calorie intake by increasing consumption of complex carbohydrates.

Eat more than the minimum number of servings from each food group.

Follow a supervised resistance-training program.

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Nutrition and Physical Activity

To maintain your weight:

Maintain a healthful eating plan.

Maintain the same amount of calorie intake.

Engage in a moderate level of physical activity.

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Benefits of Achieving Your Goals

Increase your energyIncrease your energy

Increase your self-esteemIncrease your self-esteem

Reduce your stress levelsReduce your stress levels

Reduce your risk for developing diseasesReduce your risk for developing diseases

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Lesson 4 Review

1. Vocabulary Define nutrient-dense foods.

2. Recall How many calories must you burn beyond what you consume to lose a pound of fat?

3. Recall What type of physical activity is effective for a person who needs to gain weight?

Reviewing Facts and Vocabulary

1. Vocabulary

Nutrient-dense foods are those that are high in nutrients, rather than calories.

2. Recall

3,500 calories

3. Recall

Resistance training will help a person gain weight.

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