Today’s Agenda

Bell-ringerGuided notes on Weight Management

WorksheetWeight of the nation

Computer Room on Monday!HAPPY FRIDAY!

Weight Management

Bell-ringer

•List one piece of information you found interesting while watching the weight of the nation.

•What is one thing you can do to help prevent against obesity.

Basic Maintenance Check

Energy In and Energy Out

Energy In

Energy Out

How Do I Use Energy?

1. Basal Metabolism energy to stay alive

2. Physical Activity energy needed for muscular work

3. Thermic Effect of Food energy needed for digestion

(about 60%)

(about 30-40%)

(about 10%)

So what happens when…

Energy In Energy Out

weight gain

Consuming extra

calories over time

How Weight Gain Happens

Defining a Healthy Weight

•Body Mass Index▫Guideline using height & weight to

figure your risk for weight-related problems

▫Are you at a healthy weight for how tall you are?

•BMI = weight (lbs)703 X ---------------

Height² (in)²

Classification of BMIBMI(kg/m2)

ObesityClass

Underweight < 18.5

Normal 18.5 - 24.9

Overweight 25.0 - 29.9

Obesity 30.0 - 34.9 I

35.0 - 39.9 II

Morbid Obesity 40.0 + III

Meaning of Measurements• Health Consequences of

High BMI ▫ High Blood Pressure▫ High Cholesterol▫ Type 2 Diabetes▫ Heart Disease▫ Stroke▫ Osteoarthritis▫ Cancer▫ Psychological Disorders

• Estimated 300,000 deaths/year

• Weight Gain of 11-18 pounds increases risk diabetes x 2

• 2 x risk for High Blood Pressure

Meaning of Measurements• Weight loss is

recommended for people:▫ Considered Obese (BMI

>30) OR▫ Considered Overweight

(BMI of 25-29.9) and have 2 or more other risk factors:

• High Blood Pressure• High LDL Cholesterol• Low HDL Cholesterol• High Triglycerides• High Blood Glucose• Family History of Heart

Disease• Physical Inactivity• Tobacco Use

Managing Your Weight:

Energy Intake = Energy Expenditure

What does that mean?

What does that mean?

•Maintain WeightCalories in = Calories out

Lose WeightCalories in < Calories out

Gain WeightCalories in > Calories out

Energy Balance & Healthful Nutrition

•1 pound of body weight = 3,500 calories

•Thus, one must have a 3,500 calorie deficit in their diet in order to lose 1 pound of body weight

•Needs to be accomplished through both:▫Nutrition and Physical Activity

Guidelines for Health Weight Management•Weight loss should not exceed 1-2 pounds

per week.•Regular aerobic exercise contributes to

weight management.•Choose healthful foods based on the U.S.

Dietary Guidelines.•Do some form of aerobic exercise at least

three days per week for twenty minutes per session at a low to moderate intensity.

•Modify unhealthy eating behaviors.

Weight loss…

•Balanced Diet - getting the right types and amounts of foods and drinks to maintain and support the body

•Fad Diet - a weight loss diet that becomes very popular (often quickly) and then may fall out of favor (sometimes just as quickly)

Fad Diets…

•Advertise quick and rapid weight loss

•Do not provide safe methods of losing weight

•Loss of muscle and water, rather than fat

•Body is not receiving enough energy to function properly

Fad diets…•Cabbage Soup Diet•Lemon Detox Diet•Atkins Diet•South Beach Diet•Zone Diet•The Grapefruit Diet•Blood Type Diet•Scarsdale Diet•Hollywood Diet•Acai Berry Diet