MAINTAINING A HEALTHY WEIGHT
Calories and Metabolism
• Calorie: a measure of energy• 1 Calorie= 1000 calories• 1 calorie= the energy needed to increase the
temperature of 1 gram of water by 1degree C• Food= Calories in; Activity=Calories burned• About 3500 Calories equal one pound of body
fat• Metabolism• General term for the body breaking down and
using energy
Factors Affecting Body WeightBehavior:
DietExerciseBody Composition
Genetics:Body frame, body compositionGenderAge/Stage of life
Especially during adolescence!
Body Mass Index (BMI)- adults-comparison of weight with height
BMI-teens
Body Composition Test
More useful than BMIShows ratio of fat to muscle
Women healthy range: 12-20%
Men healthy range: 9-19%To compute, undergo a
“Bioelectrical Impedance Analysis” (BIA)
Electrical current sent throughout body, can tell how quickly the current moves
Current moves slower through fat, faster through muscle and other tissue and organs
Effects of Extreme Body WeightOverweight
Heart Problems Type II Diabetes Strain on muscle
and joints Fatigue
Underweight Loss of essential
proteinsHairTeethMuscle
Fatigue
Overweight/Obesity
• Link between calories and body weight• Not as simple as calories in vs. calories burned• Scientists are finding that body weight is more
affected by what types of food you eat, not simply calories• Sugars and starches can cause hormonal shifts
that cause body to store fat• Eating fat itself has been demonized by flawed
studies
• Often, people who are obese will eat fewer calories than people with healthy weight and still gain weight due to shift in hormones
Underweight
• Anorexia Nervosa:• Mental disorder in which the person has a distorted
body image and an irrational fear of gaining weight• May starve themselves, exercise too much• Linked to obsessive compulsive disorder and
depression• Organs start to shut down when the body doesn’t have
enough food!
• Bulimia Nervosa:• Similar to anorexia, but the person binge eats and then
“purges”- vomits• Stomach acid can cause sores in mouth, erode teeth
Talking about Weight Issues
• Please Reserve Judgment!• May be caused by hormonal problems or mental illness• Often people will “emotionally eat” to provide comfort-
may be something bad going on in their lives• Once you gain the weight, harder to lose it- have to eat
fewer calories than a regular weight person• Person probably knows they are struggling, just need
support
• How can you support a friend or family member who is struggling with a weight problem?
Healthy Ways to Gain or Lose WeightGain
Eat more, but still eat healthfullyFoods with lots of
unsaturated fats have more calories per gram, but are still good for you
Avocadoes, nuts, stuff with olive oil
Exercise to build muscle mass Eat enough
protein Everything in
moderation!
Lose Eat a full meal, but
more protein, fruits and veggies at the beginning of the mealMakes you feel full on
low calorie food first Eat less of the
sugary/starchy foods you love, but don’t deny them completely
Exercise to lose fat- cardio!
Everything in moderation!
What to eat in General?
• LOTS of Nutrient-Rich foods• High fiber, High vitamins and minerals,
Good sources of protein and fat• Examples:
• NOT nutrient-poor foods• High Sugar, High Starch, High Sodium,
lacking the nutrients above• Examples:
Habits for a Healthy Weight
• Snacking• Good to not be starving between meals, just make
it a nutrient-rich snack
• Fast food, processed food at the grocery store• Tend to be very nutrient-poor, often make you crave
more
• In general, fresh, whole foods are best!• Eat until you feel pleasantly full- no need to
clear your plate!• Exercise: Important no matter your weight• Cardio and Weight-bearing exercise important
MY Strategies for Healthy Eating2 goals I have:1.
2.
Strategies to Achieve those goals:
