Transcript Slide 1
Lesson 1 Maintaining a Healthy Weight Are you happy with the way you look, or do you wish some things were different? Lesson 1 Maintaining a Healthy Weight For many people, body image is tied to perception of weight. Your own healthy weight probably won’t be the same as your best friend’s. Lesson 1 Lesson Objectives In this lesson, you will learn to: • Associate the relationships between body composition, diet, and fitness • Describe the importance of maintaining a healthy weight to promote health and prevent disease • Demonstrate healthful ways to manage weight Lesson 1 The Weight-Calorie Connection Maintaining a Healthy Weight Calories are units used to measure: • Energy in food. • Energy your body uses for life processes and physical activities. Maintaining a healthy weight is a matter of energy balance. The calories you consume must equal the calories your body burns. Lesson 1 The Weight-Calorie Connection Calories: Their Source The specific number of calories in a food depends on: • Portion size. • The amounts of carbohydrates, proteins, and fats in the food. • How the food is prepared or cooked. Lesson 1 The Weight-Calorie Connection The Energy Equation Tipping the balance of the energy equation will result in weight loss or gain. If you take in fewer calories than you burn, you lose weight. If you take in more calories than you burn, you gain weight. Lesson 1 Determining Your Appropriate Weight Range Factors Influencing Your Appropriate Weight • Gender • Age • Height • Body frame • Growth rate • Metabolic rate • Activity level Lesson 1 Determining Your Appropriate Weight Range Body Mass Index One way to evaluate whether your weight is within a healthy range is to determine your body mass index (BMI). As you calculate your BMI, keep in mind that many different ratios of height to weight can be healthy. There is no single size, shape, or growth pattern that’s normal for everyone. Lesson 1 Body Weight versus Body Fat • Body composition is the ratio of body fat to lean body tissue. • The terms overweight and obese are often used interchangeably, but they are not the same. • Both can endanger health, but in certain cases being overweight may not pose health risks. Body Composition Lesson 1 Weight-Related Health Risks High BMI: A Health Risk BMI for adults serves as a general guide for evaluating some health risks. Adults with high BMIs are at increased risk of: • Cardiovascular disease • Type 2 diabetes • Cancer • High blood pressure • Osteoarthritis Lesson 1 Weight-Related Health Risks Overweight: A Health Risk Being overweight is a serious problem in the United States. Excess body fat: • Strains the muscles and the skeletal system. • Forces the heart and lungs to work harder. • Increases the risk of high blood pressure and high blood cholesterol. • Increases the risk of type 2 diabetes, asthma, and some cancers. Lesson 1 Weight-Related Health Risks Underweight: A Health Risk An underweight person: • Has little stored fat to provide the body with an energy reserve. • May not be consuming enough calories and nutrients for health and growth. Lesson 1 Healthful Ways to Manage Weight Weight Management Plan If you want to begin a formal weight management plan, these strategies can help: • Target your appropriate weight. • Set realistic goals. • Personalize your plan. • Put your goal and plan in writing. • Evaluate your progress. Lesson 1 Healthful Ways to Manage Weight Healthy Weight-Loss Strategies Eat 1,700 to 1,800 calories daily to meet your body’s energy needs. Include your favorite foods in moderation. Eat a variety of low-calorie, nutrient-dense foods. Drink plenty of water. Lesson 1 Healthful Ways to Manage Weight Healthy Weight-Gain Strategies Increase your calorie intake. Eat often and take second helpings. Eat nutritious snacks. Build muscle by resistance training. Lesson 1 Healthful Ways to Manage Weight Physical Activity and Weight Management Whether you want to lose, gain, or maintain weight, regular physical activity should be part of your plan. • Aerobic exercise burns calories and helps you lose fat. • Weight lifting or resistance training will increase muscle mass and produce a firm, lean body shape. Lesson 1 Healthful Ways to Manage Weight Benefits of Regular Physical Activity • It helps relieve stress. • It increases self-esteem. • It promotes a normal appetite response.