Goals/Objectives

1. Goals/Objectives 1. Discuss ways to determine desirable weight and body composition. • Outline steps to follow for healthful weight gain and weight loss. • Calculate Body Mass Index • Calculate Basal Metabolic Rate • Find Body Frame Type • Discuss obesity: the causes, symptoms, associated health problems, and treatments.

2. Key Terms • binge eating disorder • body composition • basal metabolic rate (BMR) • caloric intake • caloric expenditure • overweight • obesity • eating disorder • anorexia nervosa • bulimia

3. Obesity in the U.S. • The American Obesity Association reports that: • 127 million Americans are overweight • 60 million are obese • 9 million are severely obese • Overweightteen.com reports that: • Nearly 2/3 of U.S. adults are overweight (BMI > 25, which includes those who are obese). • Nearly 1/3 of U.S. adults are obese (BMI > 30).

4. Warm-Up • In 1965, 4.6% of teens were overweight. • In 1980, 5% of teens were overweight. • From 1980 to 2008, rates of obesity in the U.S. doubled for adults and tripled for children. • Approximately 36% of adults and 17% of children and adolescents, from 2 to 19 years of age, are obese. • What health trends do these statistics reveal? • What changes might help reverse this trend? • How successful do you think the changes would be? • What can you do to maintain a healthy weight?

5. Weight and Body Composition • Weight management is a diet and exercise plan to maintain a desirable weight and body composition. • Desirable weight is the weight that is healthful for a person. • Body composition is the percentage of fat tissue and lean tissue in the body.

6. Body Mass Index • Body mass index (BMI) is a ratio of your weight to your height. ( ) Weight (in pounds) [Height (in inches)]2 BMI = x 703 • Follow these steps to calculate your BMI. • Multiply your height (in inches) by your height (in inches). • Divide your weight (in pounds) by the number from Step 1. • Multiply the number from Step 2 by 703.

9. How to Determine Desirable Weight and Body Composition • The physician or dietitian will ask your age and measure your height and current weight. • The body frame is the approximate weight and density of the bone structure. • The basal metabolic rate, or BMR, is the number of calories the body uses at rest . • A calorie is a unit of energy produced by food and used by the body.

10. Body Frame • The approximate weight and bone density of the bone structure is your body frame. • The size and thickness of bones vary from person to person • Determine if you have a small, medium, or large body frame by either measuring • The circumference of your wrist • Measuring the breadth of your elbow • There are standard measurements for male or female in relation to a person’s height.

11. Body Frame Reference - Women • Height under 5'2" • Small = wrist size less than 5.5" • Medium = wrist size 5.5" to 5.75" • Large = wrist size over 5.75" • Height 5'2" to 5' 5" • Small = wrist size less than 6" • Medium = wrist size 6" to 6.25" • Large = wrist size over 6.25" • Height over 5' 5" • Small = wrist size less than 6.25" • Medium = wrist size 6.25" to 6.5" • Large = wrist size over 6.5"

12. Body Frame Reference - Men • Height over 5' 5" • Small = wrist size 5.5" to 6.5" • Medium = wrist size 6.5" to 7.5" • Large = wrist size over 7.5" Source: http://www.umm.edu/imagepages/17182.htm#ixzz2HLOZ3Qj4

13. How to Determine Desirable Weight and Body Composition • There are two kinds of body fat. • Essential body fat is the amount of body fat needed for optimal health. • Adipose tissue is fat that accumulates around internal organs, within muscle, and under your skin.

14. Body Fat for Teens • Ways to measure body fat: • Skinfold calipers • Underwater weighing • *A quick way to determine is to pinch a fold of skin on your upper arm. You may have extra body fat if you pinch more than 1 inch. Healthful Body Fat %: • Males: 11-17% • Females: 16-24%

15. How to Determine Desirable Weight and Body Composition • How to make a weight management plan • A weight management plan is based on caloric intake and caloric expenditure. • Caloric intake is the number of calories a person takes in from foods and beverages. • Caloric expenditure is the number of calories a person uses for basal metabolic rate, digestion, and physical activity.

16. Gaining/Losing Weight How many calories = 1 lb. ?

17. Weight Gain/Loss • To gain weight, your caloric intake > caloric expenditure • To lose weight, your caloric intake < caloric expenditure • The energy equivalent of one pound of body fat is equal to 3500 calories. • To lose one pound, decrease caloric intake by 3500 calories and maintain the same amount of activity or increase caloric expenditure by 3500 calories. • Regular exercise will increase the proportion of weight loss from body fat.

18. Gaining Weight • A body weight that is 10% or more below desirable body weight is underweight. • People who are underweight may be malnourished. • Malnutrition is a condition in which the body does not get the nutrients required for optimal health.

19. How to Gain Weight Healthfully • Increase food intake. • To gain 5 pounds. • Gain one pound a week for 5 weeks. (increase caloric intake 3500/week, 500/day) • Increase # of servings from MyPyramid to do so • Follow the Dietary Guidelines. • Don’t develop harmful eating habits that are difficult to break. • Watch eating habits and activity levels. • Eat snacks between meals. • Continue to exercise • Keep a journal food/beverage intake and weight gain

20. Gaining Weight • Overweight is a body weight that is 10% or more than desirable body weight. • Obesity is a body weight that is 20% or more than desirable body weight.

21. Steps to Lose Weight Healthfully • Decrease food intake. • Suppose you want to lose 10 pounds. • You may want to lose 2 pounds/week for 5 weeks • You need to use 1000 more calories each day than you take in. • You could reduce your caloric intake by 500 and burn 500 exercising. • Follow the Dietary Guidelines. • Stay active. • Physical activity increases BMR, tones muscle, secretes beta-endorphins (improves mood). • Keep a journal.

22. Calculate your BMR Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

23. Harris-Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

24. Mifflin St. Jeor Equation For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 **For kg type in “lb to kg” using Google

25. Online Calculators • BMI: http://www.bmi-calculator.net/bmr-calculator/ • Harris-Benedict Formula: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ • BMR Calculator: http://www.bmi-calculator.net/bmr-calculator/

26. Study Guide 1. Match the following terms and definitions. ___ adipose tissue ___ serotonin ___ malnutrition ___ basal metabolic rate ___ diuretic A. a condition in which the body does not get the nutrients required for optimal health B. a product that increases the amount of urine excreted C. the number of calories the body uses at rest D. a chemical in the body that helps regulate drives and emotions E. fat that accumulates around internal organs, within muscle, and under your skin E D A C B

27. Study Guide 2. Identify the following statements as true or false. _______ Obesity is a body weight that is 10 percent more than desirable body weight. _______ Bulimia is an eating disorder in which a person cannot control eating and eats excessive amounts _______ People with anorexia do not recognize when they are dangerously thin _______ To lose weight, your caloric intake must be less than your caloric expenditure false false true true

28. End of the Lesson