Presentation Transcript

1. Healthy Choices About Weight

2. Every Body’s Different Weight gain is a normal part of the teen years. Your body shape is developing, not getting fat. As you grow into your adult size, remember that body structure is inherited. Your body type and growth pattern may mirror those of a parent or a relative. Some people have a small body frame; others have a large one. Some are more muscular. Everyone is an individual.
3. Finding Your Appropriate Weight The Body Mass Index (BMI) chart is a tool that looks at weight in relation to height. It shows the range of appropriate weights. It does not measure body composition. It is only a guide, since teens’ bodies are changing.
4. Smart Choices For You Follow a healthful eating plan and stay physically active! To keep weight within an appropriate range: Follow guidelines from the food guide pyramid. Be sure your choices provide enough food energy for growth. Stay physically active!! Accept the weight that’s right for you as your body grows Forget the notion of dieting.
5. Reaching Weight Goals Set smart goals that are right for your body size, shape, and age. Don’t lose more than 1 pound per week. Weigh yourself only once a week. It is normal to hit a weight plateau now and again
6. Strategies for Losing Weight Fit more physical activity into your lifestyle Eat at least the minimum number of pyramid servings from the five food groups. Eat plenty of fruits and vegetables Don’t go long periods of time without eating. Eat nutrient-dense shacks. Cut back of foods high in fat and sugar Read nutrition labels Don’t give up higher-calorie favorites; just eat smaller amounts
7. Strategies for Gaining Weight Stay physically active (this way the weight you gain will be muscle) Eat a moderate amount of foods that contain some fat and sugar Eat nutrient-dense snacks often. Choose more than the minimum number of servings from the five food groups, especially foods high in complex carbohydrates, such as pasta, rice, bread, and starchy vegetables. Read the nutrition label Eat several small meals Don’t try to gain weight too fast! Building muscle takes time.
8. Why Fad Diets Aren’t Smart Fad diets are weight-loss plans, often based on misinformation, that are popular for a short time. Most won’t effectively help people reach or stick to a weight goal for long. Fad diets don’t help people develop healthful patterns of eating and enjoying physical activity, which are the long-term way to maintain weight. They tend to not provide the nutrients and food energy needed for growth and health. Individuals tend to lose muscle weight and gain body fat.
9. Liquid Diets! A very low calorie liquid diet won’t provide enough food energy. You will feel tired and may have harmful side effects. You won’t get all nutrients and fiber you get from food.
10. Fasting Denying your body food, even for a short time, means you miss out on nutrients and energy. Your body uses up some protein, which is stored in muscle, for fuel. You may become dehydrated without fluids.
11. Diet Pills Diet pills may suppress appetite. However, they can have harmful side effects, such as making you drowsy or anxious or giving you a rapid heart rate. Some diet pills increase water loss, promoting dehydration. Some may be addictive.