lesson 1 maintaining a healthy weight. body image is affected by many different factors; media...
TRANSCRIPT
CH 6 MANAGING WEIGHT AND
BODY COMPOSITION
Lesson 1 Maintaining a Healthy Weight
BODY IMAGE: THE WAY YOU SEE YOUR BODY Body image is affected by many
different factors; media images, friends, family, and
Body image is tied to perception of weight
Individuals healthy weight varies from person to person
DIFFERENT BODY TYPES: MALE
Mesomorphs are considered genetic freaks. They are naturally lean and muscular with little effort required.
Endomorphs retains fat easily. They are known as “big-boned” and have difficulty losing body fat.
Ectomorphs are the lean, skinny types. They can load carbs without storing fat, but they find it hard to put on muscle.
DIFFERENT BODY TYPES: FEMALE
You're a bit wider on the bottom than you are on top.
You're stick straight with very few curves.
Your bust and hips are larger compared to your waist.
You have broad shoulders and narrow hips.
WEIGHT- CALORIE CONNECTION
A unbalanced energy equation can cause weight loss/or weight gain… If you burn more calories than you take in you
lose weight If you take in more calories that you use you
gain weight 3,500 calories= 1 lb
Calories- units used to measure energy Both the energy in food and the energy your
body uses for life processes and physical activity Maintaining weight is simply a matter of energy
balance…..calories in/ calories out
DETERMINING YOUR APPROPRIATE WEIGHT RANGE
Appropriate weight is influenced by many factors: gender, age, height, body frame, metabolic rate, and activity levelBody Mass Index=(BMI) = a ratio that
allows you to asses your body size in relation to your height and weight
When considering your BMI, you need to understand that many different ratios of height to weight can be healthy and teens grow at different rates and different ways. There is no single size, shape, or growth pattern that is “normal” for everyone.
Determining your BMI: BMI= weight (lbs)x 703/ height (in)2
BODY COMPOSITION: The ratio of body fat to lean body tissue.
Overweight- a condition in which a person is heavier than the standard weight range for his or her height
Obesity- refers specifically to having an excess amount of body fat
Being overweight may not pose health risks necessarily; for example, body builders or football players may be overweight because of excess muscle tissue
WEIGHT RELATED HEALTH RISKS
Adults with high BMI are at increased risk of cardiovascular disease, type 2 diabetes, cancer, high blood pressure, and joint diseaseBeing Overweight is a health risk:
CDC indicates that 15% of teens are overweight Being overweight strains muscles and skeletal
system, forces heart and lungs to work harder, increase risk of high blood pressure and high blood cholesterol.
Why are people overweight? Genetics? Excess calories? Physical inactivity?
What would/can you do to fix the growing numbers of overweight children and teens?
WEIGHT RELATED HEALTH RISKS
Being Underweight is a health Risk as well Underweight- a condition in which a person is
less than the standard weight range for his or her height
Being thin may be normal due to genetics or a fast metabolism but…
Other people diet or exercise excessively to stay thin
People who are too thin have little stored fat to provide the body with an energy reserve which can lead to fatigue and decreased ability to fight illness
Not getting proper nutrients due to little calorie intake
HEALTHY WAYS TO MANAGE WEIGHTTarget your appropriate weight
Speak with health care professional to determine healthy weight range
Set realistic goals Gaining or losing one-half pound to one pound
per week is safePersonalize your plan
Think about your food preferences and lifestyle while designing your program
Put your goal and plan in writing Keep a journal of what and when you are eating
Evaluate your progress Track your weight gain/loss
HEALTHY WEIGHT-LOSS STRATEGIES
Eat 1,700- 1,800 calories daily to meet your needs Eating fewer than 1,400 calories a day may
cause you to miss out on essential nutrients Include your favorites in moderation
Eat smaller portions of your favorite high calorie foods, and eat them less frequently.
Eat a variety of low-calorie, nutrient dense foods These are foods that are high in nutrients as
compared with their calorie contentDrink plenty of water
8 glasses a day keeps your body functioning at its best.
HEALTHY WEIGHT-GAIN STRATEGIES
Increase your calorie intake Choose foods high in complex carbs. Limit
foods high in fat and sugarEat often and take second helpings
Choose more than the minimum number of servings from each food group
Eat nutritious snacks Snack 2-3 hours before meals
Build Muscle Resistance-training program will help you gain
weight by increasing muscle mass