Maintaining a healthy weight helps you protect your health and prevent disease.

metabolism

body mass index (BMI)

overweight

obese

underweight

The Calorie Connection

You maintain your weight by taking in as many calories as you use.

Calories are units used to measure the energy found in food.

The Calorie Connection

If you consume more calories than your body needs, you will gain weight.

 

If you use more calories than you take in, you will lose weight.

Your Energy Balance

Energy balance is the balance between

the calories you take in

the calories you burn

Your Energy Balance

Your metabolism converts the food you eat into fuel.

MetabolismThe process by which the body breaks down substances and gets energy from food

Your Energy Balance

It takes about 3,500 calories to equal 1 pound of body fat.

 

Thus, if you consume 500 fewer calories than you use every day, you will lose 1 pound per week.

How Many Calories?

High-fat foods are high in calories. Some low-fat foods may also be high in calories.

 

Food preparation also plays a role in how many calories a food delivers.

How Many Calories?

Maintaining a Healthy Weight

Body mass index and body composition help you judge whether your weight is healthy.

The right weight for each person is based on age, gender, height, body frame, and stage and rate of growth.

Body Mass Index

To learn if your body weight falls into a healthy range, calculate your body mass index (BMI).

Body mass index (BMI)A measure of body weight relative to height

Body Mass Index

Your BMI can help you to determine if you’re overweight or at risk for being overweight.

OverweightHeavier than the standard weight range for your height

Body Composition

Your body composition is the ratio of fat to lean tissue in your body.

Body Composition

Every teen grows at his or her own rate.

Some of your friends will be taller or shorter than you, and some will weigh more or less than you.

Your Weight and Your Health

Being either overweight or underweight carries health risks.

People whose weight does not fall into a healthy range are at a higher risk for various diseases.

Your Weight and Your Health

Staying active helps you maintain a healthy weight.

Weighing Too Much

Teens who are overweight may be at risk of becoming obese.

ObeseHaving an excess of body fat

Weighing Too Much

Health Problems Associated with Being Overweight

Hypertension

Cardiovascular disease

Type 2 diabetes

Osteoarthritis

Gallbladder disease

Asthma and other respiratory problems

Certain types of cancer

Weighing Too Little

Teens who are underweight may feel weak, tire easily, or have trouble concentrating.

UnderweightBelow the standard weight range for your height

Weighing Too Little

For some teens, being too thin can mean that they are not getting the calories and nutrients their growing bodies need.

 

They also may be exercising excessively to burn calories.

Managing Your Weight

Stay physically active and eat healthful foods.

Teens should eat a healthful, well-balanced diet every day to reach a healthy weight.

Managing Your Weight

Target a healthy weight.

Set realistic goals.

Personalize your plan.

Put your goals and plan in writing.

Evaluate your progress.

Learn your ideal weight range.

Eat healthfully and exercise regularly.

Eat foods you enjoy.

Write down your goals and your plan.

Track your weight on a weekly basis.

Healthful Ways to Lose Weight

Eat fewer foods that are high in fats and added sugars.

Watch portion sizes.

Choose nutrient-dense foods.

Healthful Ways to Lose Weight

Be active.

Enjoy your favorite foods in moderation.

Stay hydrated.

Tone your muscles.

Healthful Ways to Lose Weight

Eat nutritious snacks.

Choose higher-calorie, nutrient-rich foods.

Select foods from the five major food groups that are higher in calories.

Healthful Ways to Gain Weight

Get regular physical activity.

Physical Activity and Weight Management

This graph shows how many calories a person weighing 125 to 175 pounds can burn doing each activity for 10 minutes.

Physical Activity and Weight Management

What Can Physical Activity Do for You?

It helps relieve stress.

It promotes a normal appetite response.

It increases self-esteem, which helps you keep your plan on track.

It helps you feel more energetic.

After You ReadReviewing Facts and Vocabulary

Metabolism is the process by which the body breaks down substances and gets energy from food.

1. What is metabolism?

After You ReadReviewing Facts and Vocabulary

2. Explain how to calculate your body mass index.

Divide your weight in pounds by your height in inches. Divide that result by your height again, and multiply the result by 703.

After You ReadReviewing Facts and Vocabulary

3. List three health problems associated with being overweight and obese.

Any three: hypertension, cardiovascular disease, type 2 diabetes, osteoarthritis, gallbladder disease, asthma and other respiratory problems, certain types of cancer