Transcript What about Weight?

What about Weight?
Your Turn
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In your notes, write down the names of five
people who you know who think they are
overweight (not what you think – what they
think)
Now put a mark by the ones who really are
What kinds of pressures do people put on
each other about appearance?
Did you know?
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About 50 percent of the factors contributing to
obesity are genetic.
What do you think are other factors?
Here are some main ones:
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Genetics
Poor eating habits
Lack of exercise
Metabolic rate
Hormones
Other factors:
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Recent research has also linked the
following with obesity:
Stress
Lack of sleep
A specific “fat” gene in some people.
A fat virus – AD36, which was found in 30%
of obese people in one study, as compared
to only 10% of non-obese people
Some myths about weight:
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Fat people eat more than others
Being thin = being fit
Skipping meals will help with weight loss
Low-fat or no fat means no calories
Fad diets work for permanent weight loss
Eating after 8 p.m. causes weight gain
More myths
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All those weight loss products work
Fast foods are always unhealthy
Calories are the whole picture, so if you
want to lose weight, just cut calories
And some real tips:
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Eat enough. Most teen girls need at least 1,600
calories, and teen guys need at least 2,000. (Less
than this and your metabolism slows and your
body goes into starvation mode)
Choose nutrient dense foods (fruits, veggies,
whole grains)
Drink water instead of soft drinks and juices
Eat foods you like, but if they’re high in calories,
sugar, fat or salt, eat them in small portions and
less often
More tips:
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Be sure to get a variety of foods from all groups
Eat slowly. Take at least 20 minutes. Take small
bites
Choose a program you can live with
Don’t trust height and weight charts
Make changes gradually
Don’t forget to exercise (weight comes right back
95% of the time if lost without exercise)
Remember: There are no quick fixes
Truth:
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3,500 calories = 1 pound
In theory you would need to cut or burn 500
calories a day to lose one pound in a week
However, not all metabolisms are created
equal. That’s why some people can eat a
ton and not gain weight
It is not healthy to lose more than 1-2
pounds a week
How many calories do you need?
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Step 1: Divide your weight by 2.2.
Step 2. Multiply your answer from step 1 by
22 if you’re female and 24 if you’re male.
This answer is your basal metabolic rate
(BMR). It is the approximate number of
calories you need just to be alive on the
planet
Determine your activity level
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Sedentary: You sit most of the time.
Light activity: You exercise some, but less than
three times a week.
Moderate activity: You exercise vigorously three
times a week for at least 30 minutes each time
Heavy activity: You exercise vigorously four or
more times a week for 30 minutes or longer
How many more calories do you need?
Multiply your BMR by:
 .40 and .50 if sedentary
 .55 and .65 if lightly active
 .65 and .75 if moderately active
 .75 and 1.0 if heavily active
You should end up with two separate answers.
Finally, add each of these answers to your BMR.
This will give you a range of calories that you need.
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Example
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BMR = 1210
Heavy activity
1210 x .75 = 907.5
1210 x 1 = 1210
1210 + 907.5 = 2117.5
1210 + 1210 = 2420
Calorie range is 2117.5 to 2420 a day
Body Mass Index (BMI)
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Multiply your weight by 703
Multiply your height in inches by itself (example:
If you are 5’6”, that’s 66 inches, and you would
multiply 66 x 66)
Divide your answer from step one by your
answer in step 2
The answer is your BMI – a more reliable way to
tell if you’re in a healthy weight range.
So… how’s your BMI?
What the number means:
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Under 19 (underweight)
19-25: Generally healthy. Minimal health risk
(Acceptable)
26-27: Low health risk (slightly overweight)
28-30: Moderate health risk (overweight)
31-34: High health risk (obese)
35-39: Very high health risk (high obesity)
40+: Extreme health risk (morbid obesity)