Maintaining a Healthy Weight and Body Image

February 9, 2011

What is Healthy Weight?

• Our body size and health can be measured in many ways:

1. Body-Mass Index2. Waist-to-hip ratio3. Body Fat type and percentage

Body-Mass Index

• BMI is used as a tool to quickly determine whether a person may be at risk for weight-related problems– BMI = (a person’s weight in kg) / (height in meters)– A “good” BMI is between 19 and 26

This is not always a very accurate measure of healthy weight!

Waist-to-hip ratio• This is calculated by dividing the circumference

of the waist by the circumference of the hips.– (waist circumference) / (height in meters)

Not healthy: Waist-to-hip ratio larger than 0.8 (women) or 0.95 (men)

Body Fat• Healthy WEIGHT will change from person to

person. • It is more important to monitor BODY FAT.• Body Fat is made of 2 parts:

1. Essential Fats: necessary fats. 3% - 7% of body weight in women; 10% - 12% of body weight in men.

2. Storage Fats: stores excess energy. You SHOULD have storage fats at very low percentages, but these fats make up 5% to 25% of the body weight of most Americans.

OBESITY = Storage fat greater than 30% of body weight.

Why does this matter???

• People who are overweight or have a high waist-to-hip ratio or who have a lot of body fat are more at risk for many problems:

– Physical: diabetes, gallbladder disease, varicose veins, arthritis, heart disease, stroke, breathing problems, accidents.

– Mental/Social problems: discrimination, lower social acceptance, low self-esteem.

What to do with an Unhealthy Weight?

Sensible Weight Management

1. Exercise! Calories will either become fat or you can use them for work. Work = movement, growth, healing, body temperature.

1. Eat good food! Some foods are more likely to become fat. Avoid high-calorie foods like candy, chips, soft drinks. Eat healthy foods like fruits, whole grains, beans, nuts and vegetables.

1. Eat only when you are hungry and do not overeat!

1. Avoid snacking - snack foods are usually really bad for you!

Unhealthy Body Image• Body Image = a person’s mental image of his or

her own body• Everyone has a body image, and everyone has an

opinion about what makes a body beautiful.– Some people’s body images don’t match up to their

opinion of a beautiful body• This can cause people to eat healthy and exercise to make

their bodies healthy; OR• Sometimes people’s ideas of beauty are actually “illness”

and they change their habits to being unhealthy.

Homework

• Reflection: Do you think you have a healthy body image? Does your idea of what makes a beautiful body match with your own body? Do you want to change your body in any way? Why or why not?

• This must be at least ½ a page.