CHAPTER 6-MAINTAINING A HEALTHY WEIGHT

Calorie basics:•Kilocalorie-units to measure energyEnergy in foodEnergy your body uses for life processes & PARemember-calories are not nutrients!

•Sources of calories:•The # of calories depends upon:Amount of carbs, protein, & fats in foodsPortion sizeThe way in which food is prepared (fried, grilled)Carbs & proteins-4 calories per gramFats-9 calories per gram

HOW MANY CALORIES DOES ONE NEED?

Factors to determine needs:

1. Rate of growth2. Body size3. Gender4. Age-children and teens need more than

adults5. Activity level-varies by occupation6. Metabolic rate-rate in which your body uses

energy

BASAL METABOLISM Minimal caloric requirement needed to

sustain life in a resting individual (amount of energy your body would burn if one slept all day)

The best way to increase your metabolic rate is to decrease the amount of fat you’re carrying and replace it with muscle, which means a combo of aerobic and strength training activities!

Balancing the energy equation

Calories consumed must equal calories burned

Each lb. of fat = 3,500 calories Eating 500 fewer calories each day-one

pound of body fat each week

DETERMINING A HEALTHY WEIGHT

Appropriate weight is determined by the same factors as caloric need.

Body fat vs. Body weight Overweight-weighing more than 10% over

standard weight Obesity-Excess body fat Sometimes being over weight may not be a

health hazard! A football player or body builder may have

more excess muscle/not fat!!!

OBESITYA TRENDING HEALTH HAZARD

Cause strain on the body’s frame (joints/muscles)

Increase workload of the heart and lungs

Higher risk for additional health problems: Hypertension Diabetes High blood cholesterol Some cancers Heart disease Sleep apnea Stroke Causes sedentary lifestyle & poor eating habits

UNDERWEIGHT HEALTH RISKS

Being 10% or more below standard weight for height

Person has little body fat as an energy reserve

Makes it harder to fight off infections

Undernutrition Not consuming enough essential nutrients or

calories for normal body functions Iron deficiency-Anemia

MEASURING BODY WEIGHT Body composition measurement is a more

accurate way to determine a healthy weight over height and weight charts

Body composition is the ratio of lean body fat to lean body tissue.

Lean body tissue includes: bones, muscles, organs, and fluid

Body mass index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight (see pg. 146)

GENERAL BODY FAT PERCENTAGE CATEGORIES

Women MenEssential fat 10-12% 2-4%Athletes 14-20% 6-13%Fitness 21-24% 14-17%Acceptable 25-30% 18-25%Obese 31%+

25%+

Unhealthy RangeMen- 3% or belowWomen-9-12% or below

BMI STANDARDSBMI Weight status

Below 18.5 Underweight18.5-24.9 Normal25-29.9 Overweight30+ Obese

BMI-Used as a screening tool to identify possible weight problems in adults

To much excess weight is a health risk, further assessments would need to be performed: diet, activity level, & family history evaluations

HEALTHFUL WAYS TO MANAGE WEIGHT

Target your appropriate weight Set realistic goals Personalize plan-food preferences & lifestyle Put your goals and plan into writing Evaluate your progress

HEALTHY WEIGHT LOSS STRATEGIES

Eat 1,700-1,800 calories daily Include your favorites in moderation Eat a variety of low calorie, nutrient dense foods Drink plenty of water

Healthy weight gain strategies Increase caloric intake Eat often-take second helpings Eat nutritious snacks Build muscle Get regular physical activity (60 min +)