Healthy Weight Healthy Weight ManagementManagement

Nutrition UnitNutrition Unit

Lesson 9Lesson 9

Weight ManagementWeight Management

Diet and exercise plan to maintain a Diet and exercise plan to maintain a desirable weight and body compositiondesirable weight and body composition Body composition:Body composition: percentage of fat percentage of fat

tissue and lean tissue in the bodytissue and lean tissue in the body What is a desirable weight?What is a desirable weight?

Body Mass Index (BMI), skin fold calipers, Body Mass Index (BMI), skin fold calipers, underwater weighingunderwater weighing

Healthy percentages of body fatHealthy percentages of body fat Teen males – 11-17%Teen males – 11-17% Teen females – 16-24%Teen females – 16-24%

Calculating Your Body Mass Calculating Your Body Mass Index (BMI)Index (BMI)

Page 108 in textbookPage 108 in textbook

Weight (lbs.)Weight (lbs.)

_______________________ X 703_______________________ X 703

Height (inches)Height (inches)22

Why is BMI not the most accurate way Why is BMI not the most accurate way to find your body composition?to find your body composition?

Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR)

The number of calories the body uses The number of calories the body uses at restat rest Calorie – unit of energy produced by Calorie – unit of energy produced by

food, used by the bodyfood, used by the body Physical activity increases BMRPhysical activity increases BMR

Body CompositionBody Composition

Essential body fatEssential body fat Amount of body fat needed for optimal Amount of body fat needed for optimal

healthhealth ExampleExample: Fat-soluble vitamins need to be : Fat-soluble vitamins need to be

dissolved in fat before they can be used dissolved in fat before they can be used Adipose fat tissueAdipose fat tissue

Excess fat that accumulates around internal Excess fat that accumulates around internal organs, within muscle, and under the skinorgans, within muscle, and under the skin

High % increases the risk of cardiovascular High % increases the risk of cardiovascular diseases, cancer, diabetes, and arthritisdiseases, cancer, diabetes, and arthritis

SomatotypesSomatotypes

Term used to classify a particular Term used to classify a particular category of body build or physique.category of body build or physique.

Names used to describe these body Names used to describe these body types:types:

Endomorph (apple-shaped/pear-Endomorph (apple-shaped/pear-shaped)shaped)

Mesomorph (muscular)Mesomorph (muscular)Ectomorph (tall, skinny)Ectomorph (tall, skinny)

SomatotypesSomatotypes

Every individual has varying degrees of these body types (very rare do individuals show total

dominance of one type)

Knowing Your TypeKnowing Your Type

Research has shown that knowledge of physique Research has shown that knowledge of physique provides vital health information (diseases)provides vital health information (diseases) Example: Endomorphs (larger waistlines/apple-Example: Endomorphs (larger waistlines/apple-

shaped) have greater risks for heart disease, shaped) have greater risks for heart disease, stroke, high blood pressure, and diabetes than stroke, high blood pressure, and diabetes than endomorphs who are pear-shaped (carry fat endomorphs who are pear-shaped (carry fat around the hips, thighs, and buttocks)around the hips, thighs, and buttocks)

Gender, exercise, diet, and heredity all determine Gender, exercise, diet, and heredity all determine body shape and fat contentbody shape and fat content

Weight Management PlanWeight Management Plan

Calories in vs. Calories outCalories in vs. Calories out How many calories a person ingests through How many calories a person ingests through

foods and drinks versus how many calories a foods and drinks versus how many calories a person expends or loses through physical person expends or loses through physical activityactivity

To maintain weightTo maintain weight: caloric intake = caloric : caloric intake = caloric expenditureexpenditure

To gain weightTo gain weight: caloric intake > caloric : caloric intake > caloric expenditureexpenditure

To lose weightTo lose weight: caloric intake < caloric : caloric intake < caloric expenditureexpenditure

Weight Management PlanWeight Management Plan One pound of body fat is equal to 3500 caloriesOne pound of body fat is equal to 3500 calories To lose one poundTo lose one pound::

Decrease caloric intake by 3500 calories OR increase Decrease caloric intake by 3500 calories OR increase caloric expenditure by 3500 caloriescaloric expenditure by 3500 calories

To gain one poundTo gain one pound:: Increase caloric intake by 3500 calories OR decrease Increase caloric intake by 3500 calories OR decrease

caloric expenditure by 3500 caloriescaloric expenditure by 3500 calories

***This is for a ONE WEEK PERIOD******This is for a ONE WEEK PERIOD***

ExampleExample: To lose one pound, you must : To lose one pound, you must burn 500 calories per day over the burn 500 calories per day over the course of a week course of a week

Gaining and Losing WeightGaining and Losing Weight

UnderweightUnderweight – body weight that is 10% – body weight that is 10% or more below desirable body weightor more below desirable body weight May be malnourishedMay be malnourished MalnourishmentMalnourishment

Inadequate vitamin and mineral Inadequate vitamin and mineral intake intake

Stunt growthStunt growthLack energyLack energy

Gaining and Losing WeightGaining and Losing Weight

OverweightOverweight – body weight is 10% or more – body weight is 10% or more above desirable weightabove desirable weight

ObesityObesity – body weight is 20% or more – body weight is 20% or more above desirable weightabove desirable weight

Many times caused by overeating/lack of Many times caused by overeating/lack of physical activityphysical activity

At risk for developing cardiovascular At risk for developing cardiovascular diseases, diabetes, certain cancers; having diseases, diabetes, certain cancers; having more accidents and injuries; dissatisfied more accidents and injuries; dissatisfied with relationships with relationships

Gaining and Losing WeightGaining and Losing Weight

Have a physical exam performedHave a physical exam performed Determine the healthy amount of pounds Determine the healthy amount of pounds

needed to lose or gainneeded to lose or gain Have a professional help design a weight planHave a professional help design a weight plan Follow the Choose MyPlate guidelinesFollow the Choose MyPlate guidelines Include physical activityInclude physical activity Keep a food/exercise journalKeep a food/exercise journal Avoid different weight loss diets (fad diets, Avoid different weight loss diets (fad diets,

liquid diets, prescription medications, liquid diets, prescription medications, starvation, over-the-counter diet pills, starvation, over-the-counter diet pills, laxatives and diuretics)laxatives and diuretics)