Healthy Weight Management

1
Healthy Weight Management

• Nutrition Unit
• Lesson 9

2
Weight Management

• Diet and exercise plan to maintain a desirable
  weight and body composition
• Body composition percentage of fat tissue and
  lean tissue in the body
• What is a desirable weight?
• Body Mass Index (BMI), skin fold calipers,
  underwater weighing
• Healthy percentages of body fat
• Teen males 11-17
• Teen females 16-24

3
Basal Metabolic Rate (BMR)

• The number of calories the body uses at rest
• Calorie unit of energy produced by food, used
  by the body
• Physical activity increases BMR

4
Body Composition

• Essential body fat
• Amount of body fat needed for optimal health
• Example Fat-soluble vitamins need to be
  dissolved in fat before they can be used
• Adipose fat tissue
• Excess fat that accumulates around internal
  organs, within muscle, and under the skin
• High increases the risk of cardiovascular
  diseases, cancer, diabetes, and arthritis

5
Somatotypes

• Term used to classify a particular category of
  body build or physique.
• Names used to describe these body types
• Endomorph (apple-shaped/pear-shaped)
• Mesomorph (muscular)
• Ectomorph (tall, skinny)

6
Somatotypes
Every individual has varying degrees of these
body types (very rare do individuals show total
dominance of one type)
7
Knowing Your Type

• Research has shown that knowledge of physique
  provides vital health information (diseases)
• Example Endomorphs (larger waistlines/apple-shap
  ed) have greater risks for heart disease, stroke,
  high blood pressure, and diabetes than endomorphs
  who are pear-shaped (carry fat around the hips,
  thighs, and buttocks)
• Gender, exercise, diet, and heredity all
  determine body shape and fat content

8
Weight Management Plan

• Calories in vs. Calories out
• How many calories a person ingests through foods
  and drinks versus how many calories a person
  expends or loses through physical activity
• To maintain weight caloric intake caloric
  expenditure
• To gain weight caloric intake gt caloric
  expenditure
• To lose weight caloric intake lt caloric
  expenditure

9
Weight Management Plan

• One pound of body fat is equal to 3500 calories
• To lose one pound
• Decrease caloric intake by 3500 calories OR
  increase caloric expenditure by 3500 calories
• To gain one pound
• Increase caloric intake by 3500 calories OR
  decrease caloric expenditure by 3500 calories
• This is for a ONE WEEK PERIOD
• Example To lose one pound, you must burn 500
  calories per day over the course of a week

10
Gaining and Losing Weight

• Underweight body weight that is 10 or more
  below desirable body weight
• May be malnourished
• Malnourishment
• Inadequate vitamin and mineral intake
• Stunt growth
• Lack energy

11
Gaining and Losing Weight

• Overweight body weight is 10 or more above
  desirable weight
• Obesity body weight is 20 or more above
  desirable weight
• Many times caused by overeating/lack of physical
  activity
• At risk for developing cardiovascular diseases,
  diabetes, certain cancers having more accidents
  and injuries dissatisfied with relationships

12
Gaining and Losing Weight

• Have a physical exam performed
• Determine the healthy amount of pounds needed to
  lose or gain
• Have a professional help design a weight plan
• Follow the Choose MyPlate guidelines
• Include physical activity
• Keep a food/exercise journal
• Avoid different weight loss diets (fad diets,
  liquid diets, prescription medications,
  starvation, over-the-counter diet pills,
  laxatives and diuretics)