Maintaining a Healthy Weight

1. Describe how heredity and lifestyle effect body weight.2. Summarize the components of a healthy weight

management plan.3. Evaluate the dangers of fad diets.4. Calculate BMI

Heredity: Is the biological traits passed from parents to children. Some of these genes control the amount of body fat you have, some control the signals of hunger, and some regulate activity. If any are defective, then problem with body fat can occur. However, heredity is not completely responsible for determining your body weight.

The choices you make about what you eat and how much you exercise affect your energy balance and body weight. Someone who has obese parents but who makes healthy food choices and exercises regularly may never be overweight.

What is a Healthy Body Weight

Body Composition: the % of body fat to lean body tissue.The term overweight makes no allowances for body

composition. Because health risk are linked to the amount of excess body fat, not body weight , it is important to measure body composition.

Skinfold measurements: Right side… Vital Signs tm1. Back of upper arm2. Front of upper arm3. Back below shoulder blade4. Side of the waist

Body mass Index: height and weight index. BMI of 18.5 to 25 are considered healthyBMI of 25.1 to 29.9 are considered overweightBMI of 30 or more is considered obese.Some athletes may appear to be unhealthy

according to the BMI…so beware…

BMI

BMI = weight(LBS) divided by height(inches) divided by height(in.) x 703

My BMI= 242 divided by 75 divided by 75 x 703=30.2446222 or 30…

Weight Management Plan

Healthy Weight Management Plan: a program of sensible eating and exercise habits that will keep your weight at a healthy level.

The plan for a child or teen with weight issues would be to grow into there weight. In other words, stop weight gain and as they grow older they grow into they weight. This plan is effective unless health issues like breathing difficulty or high blood pressure are present.

Eat Smart Exercise More

Remember the recommendations from the food guide pyramid…also, try to eat 5 serving of fruit and vegetables daily.

Exercise moderately for 20-30 minutes daily in your target heart zone.

Lose Fat Not Muscle

For those individuals that must loose weight it is recommended that no more than 1 pound a week should be lost. This prevents losing muscle mass.

The average person would need to either eat 500 less calories a week or burn 500 additional calories a week…

3,500 calories= 1 pound of body fat.

Avoid Dangerous Weight Loss Practices

Fad diet: a diet that requires major changes in your eating habits and promises quick results.

Diet Pills: Many attempts have be made to perfect the perfect diet pill that allows us to eat what we want and still lose weight. However, no such safe drug exists.

Surgery: Gastric bypass, bypassing the stomach and sometimes the intestine.

Remember the only safe way to loose weight is to balance food intake and energy output…