What’s right for me?Safely managing your weight

What health trend do these statistics reveal?

In 1965, 4.6% of teens were overweight.

In 1980, 5.0% of teens were overweight.

Today, 16.1% of teens are overweight.

What changes might help reverse this trend?

What weight is right for you?A person’s weight is determined by various

factors, including:

Heredity

Level of activity

Body composition

Heredity“It runs in the family”

In the case of body weight there is a link between body weight and heredity. However this does not mean you are “stuck with” a certain weight, you just have a natural tendency toward it.

Activity Level This is all a balancing act. You have to burn off

as many calories as you consume to maintain your weight.

3,500 calories = 1 pound

*You can gain 1 pound in two weeks by consuming only 250 extra calories a day. That’s equivalent to a small order of fast food French fries.

Body Composition

Is the measure of how much body fat you have, as compared to muscle and bone.

*Body composition is affected by gender and age. Women tend to have more body fat and lower muscle mass then men.

BMI

Body mass index: A ratio of your weight to your height. Use the equation below:

*Look on my pg. 227 for the BMI chart

Overweight and Obesity

• More calories are being consumed then burned in today’s society because:– More meals are eaten outside of the home.– Portion sizes have increased.– Less activity at school, work, and leisure activities.– People rely more on cars and computers.

What can you do?

Also don’t be discouraged if you’re overweight, you’re still growing! It is easier changing your habits now

rather than later in life.

Sensible Weight Loss

• Recognize Eating Patterns:– Keep a food log before choosing a weight loss

program. – Record any food, what time, and how they made

you feel. – This can help you identify triggers for overeating,

such as boredom or stress.

• Plan Helpful Strategies:– Do not try to lose weight too fast.– Change your eating habits gradually.– Try not to eat when watching TV.– Stay positive, you may have slip ups.– Eat slowly and drink water after every bite or so.– Eat smaller portions.

• Exercise:– 30-60 min a day.– Switch up the areas you work out.– Try new activities to keep you interested.

– Remember, you can cut your calories, but if you don’t exercise your body may cause your weight loss to slow down or even stop.