Chapter 11 Managing Weight and Eating Behaviors Lesson

Chapter 11 Managing Weight and Eating Behaviors

Lesson 1 n Maintaining a Healthy Weight

The Calorie Connection Consuming more calories then your body needs can cause weight gain n Using more calories then you take in causes weight loss n The balance between the calories you take in and those you burn is called energy balance n

Your Energy Balance n n Metabolism- process by which the body breaks down substances and gets energy from food Your metabolism converts food you eat into fuel About 3, 500 calories =1 pound of body fat Consuming 500 fewer calories you use everyday can allow you to lose 1 pound per week.

How Many Calories? Foods high in fat = high in calories n *some low fat foods may contain a high amount of calories n Sugary foods contain a lot of calories n Food preparation affects the amount of calories: fried foods, baked/grilled, high calorie sides, sauces, etc. n

Maintaining a Healthy Weight Maintaining a healthy weight =burning the same amount of calories consumed n Weight is based on age, gender, height, body frame, stage and rate of growth n

Body Mass Index= measure of body weight relative to height n Overweight=heavier than the standard weight range for your height n

Body Composition A person who is very muscular may have a high BMI but can still be healthy n Body composition is the ratio of fat to lean tissue in your body n Common method to measure BMI is skinfold testing. This should be performed by a health professional. n

Your Weight and Your Health Being overweight increases risk of heart problems, asthma, osteoarthritis, gallbladder disease, type 2 diabetes n Teens who are underweight may feel weak, fatigue, trouble concentrating n

Weighing Too Much Obese= having an excess of body fat n Obesity can be caused by genetics n May have slow metabolism n Consuming too many calories and having little activity n

Weight Too Little n n n n Underweight=below the standard weight range for your height Being too thin may cause trouble in fighting off diseases or illnesses May be genetic May have fast metabolism Body may be growing quickly Not taking in the proper amount of calories and exercising excessively If BMI says your under or over weight, see a health care professional for healthy ways to gain or lose weight

Managing Your Weight Target a Healthy Weight n Set Realistic Goals n Personalize Your Plans n Put Your Goals and Plan in Writing n Evaluate Your Progress n

Healthful Ways to Lose Weight n n n n Choose nutrient-dense foods Watch portion sizes Eat fewer foods that are high in fats and added sugars Enjoy your favorite foods in moderation Be active Tone your muscles Stay hydrated

Healthful Ways to Gain Weight Select foods from the five major food groups that are higher in calories n Choose higher calorie, nutrient-rich foods n Eat nutritious snacks n Get regular physical activity n

Physical Activity and Weight Management Physical activity can help you lose or maintain a healthy weight n Regular physical activity: n ¨ Helps relieve stress ¨ Promotes a normal appetite response ¨ Increases self-esteem ¨ Helps you feel more energetic