Determining Healthy WeightChapter 5

Body Weight

• Includes the weight of: Bones, Muscle, Fat, and other tissues.

• People have different body compositions.

• Muscle and Bone weight more than fat.

Different Ways to Evaluate Body Weight

• BMI (body mass index)

• Skin fold test

• Waist-to-hip ration

BMI

• A way to asses a person’s weight based on their body mass index.

• Calculations of a person’s weight and height.

• Healthy weight is a BMI of 18.5-24.9

• Overweight is BMI of 25-29.9

• Obese is BMI of 30 or more

• Underweight is BMI under 18.5

BMI

• Does not take body composition into account.– EX: a person with a larger portion of muscle

tissue compared to fat. Because muscle weights more than fat their BMI might be in the overweight range. But it’s not a health concern. This is because his weight is due to muscle not fat.

Obesity

• Is a condition due to excessive deposits of fat.

• Take a look at the table on pg. 102 and figure out your BMI. Then look at the table on the next page. Are you at risk?

How to Stay in Control

• Keep a food journal

• Know how much energy, (calories) you need to take in

• Stay active

Keeping a Food Journal

• Is a list of all foods and beverages you consume.

• Studying this will help you identify your eating patterns.

• You should note:– Where you ate– Who you where with– How you felt– What you ate

Keeping a Food Journal

• Once you identify some of you eating habits, you can take steps to change them to meet a healthier diet.

Controlling Energy Intake

• The amount of energy the body receives is measured in calories.

• The body needs energy from the foods we eat.

• But if you eat much more than you use you will gain weight.

Staying Balanced

• Men usually need more calories than women. This is because men have more muscle that women.

• Children and teens need more calories than adults to support growth.

Daily Calorie Need

• Based on you basal (resting) metabolism and activity level.

• Body need about 10 calories per pound to support your basal metabolism. Then it needs and additional 4 calories if you are sedentary (sit on your butt all day) or 10 calories if you are active.

• These additional cal. give you energy for activities.

Figuring it Out

• So if you are an active 120 lb woman you would need 2,400 calories per day. To stay the same weight.

120 x 20= 2,400

• 10 for resting metabolism + 10 for activity level = 20

• If you are sedentary 120 lb woman you would need 1,680 cal per day 120 x 14= 1,680

How to Lose the Weight

• You would want to consume fewer cal. That your daily need.

• 1 pound of fat = 3,500 cal.

Lose a Pound Per Week

• To lose a lb per week:– Take your daily calorie intake x 7days – 3500

cal % 7 days= new daily intake of calories.

– 2,000 cal x7= 14,000 cal per week– 14,000 cal – 3,500 cal = 10,500 cal per week– 10,500 cal % 7 days= 1,500 cal per day