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Healthy Weight Management Strategies: Balancing Calories and Activity

Learn how to manage your weight effectively by balancing calorie intake and physical activity. Discover the risks of obesity and underweight, and explore smart weight-gain strategies. Understand the importance of setting goals, creating a personalized plan, and incorporating regular exercise to promote a healthy lifestyle. Find out how fad diets and eating disorders can impact your overall health and well-being.

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Healthy Weight Management Strategies: Balancing Calories and Activity

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  1. Chapter 6Food and Your Health Lesson 1 Managing Your Weight p. 132

  2. Health Termsp. 132 • Overweight • Obesity • Underweight • Undernutrition • Body Mass Index (BMI) • Nutrient-dense

  3. Calorie Basics • Calories: Their Source • Carbohydrate 4 cal/g • Protein 4 cal/g • Fat 9cal/g

  4. Calorie Basics cont’d 2. Calories to Burn • Rate of growth • body size • Gender • Age • metabolic rate • activity level

  5. Calorie Basics cont’d • Balancing the Energy Equation “calories consumed must equal calories burned” Consumer calories > expended calories = weight gain Consumer calories < expended calories = weight loss

  6. Weight Problems: Risky Business • Body Fat vs Body Weight • Overweight = more than 10% over standard weight • Obesity = more than 20% excess body fat • Obesity: A Hazard to Health • Heart Disease • Hypertension • High blood cholesterol • Atherosclerosis • Diabetes • Cancer Why do people gain too much weight? • Sedentary lifestyle • Poor food habits

  7. Weight Problems: Risky Business cont’d • Underweight: A Health Risk • Little body fat for extra energy reserves • Less insulation • Less nutrients that store in fats • Greater chance of developing anemia or iron deficiency

  8. Managing Body Weightp. 135 • Determining a Healthy Weight Body Mass Index (BMI) Step 1:(your weight in lbs) × 703 = _______ Step 2: (your height in in.) × (your height in in.) =_____ Step 3: step1 ÷ step 2 = _____

  9. Managing Body Weightcont’d • Starting a Weight-Control Plan • Target your weight • Set smart goals • Make a personal plan • Put your goals and plan in writing • Stick to your plan • Think positively • Evaluate your progress • Recognize that plateaus are normal

  10. Managing Body Weightcont’d • Smart Weight-Gain Strategies • Increase caloric intake • High in complex carbohydrates • Proteins • Eat more frequently • Eat nutritious snacks • Space them every 2 – 3 hours • Exercise

  11. Managing Body Weightcont’d • Physical Activity and Weight Management • Burns calories and promotes fat loss • Tones and builds muscle • Helps promote a normal appetite response • Helps relieve stress • Increases metabolic rate • Increases self-esteem

  12. Chapter 6Food and Your Health Lesson 2 Fad Diets and Eating Disorders p. 13?

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