Maintaining a Healthful Weight

7th Grade Chapter 4 Lesson 4

HEALTHFUL WEIGHT DEPENDS ON:

•Height•Muscle Mass•Build•Percent Body Fat

Body Composition- the percentage of fat tissue to lean tissue in the body.• skin fold calibers•electric impedance•underwater weighing

Body Mass Index (BMI)- formula used to determine whether a person’s body weight is healthful.*Take it with a grain of salt, does not account for muscular build, etc.• height• weight

Caloric Intake

•Female teens need about 2,200 calories per day

•Male teens need about 2,800

What Calories are Used For

•body needs such as tissue growth•physical activity•Digestion

•Any additional calories are converted and stored as fat

Fat Intake

No more than 30% of your diet should be from fat

2,000 CALORIE DIET – 60 GRAMS3,000 CALORIE DIET – 100 GRAMS

Fat contains more than double the calories per gramthan protein or carbohydrates.

Try to get most fat from unsaturated sources

Overweight- weighing more than is healthfulyour height according to set standards.

BMI between 25-29.9

According to the CDC, 60% of Americans are overweight.

The percentage of overweight teens has doubled in the last 20 years.

Obesity – having a BMI higher than 30.

One in five adults are obese.

Health Issues Being Overweight/Obese

Shortness of breathTrouble with bones and jointsRisk for heart disease, arthritis, HBP, diabetes and cancer.Self esteem issues

Underweight- weighing less than is healthful foryour height according to set standards.• A BMI below 18.5

Health Issues:Lack of energyImpair growth and developmentMay be ill more often (weak immune system)Muscle weaknessDry scaly skinTrouble concentratingIrritability

MANAGING YOUR WEIGHT

Metabolism- process by which the body converts food to energy.

Muscle burns more energy than fatMetabolism increases during aerobicexercise.

Strategies for Losing Weight

•Eat smaller portions•Use smaller plates/bowls/cups•Eat a nutritious breakfast•Don’t skip meals•Aim for losing 1-2 lbs per week•Exercise at least 60 minutes per day•Increase your movement during the day.

Strategies for Gaining Weight

•Add foods high in nutrients not just fat•Use whole grain bagels in place of bread•Add an extra slice of cheese or meat to your sandwich•Increase your calories for snacks•Aim for ¼ to ½ pound per week

FAD DIETS

•About 50 million Americans go on a diet each year.

•Fad Diet- popular plan that promises quick weight loss.

•Most do not work and often lead to more weight gain.

•Healthful weight loss takes time and must involve a lifestyle change.