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Weight Management

Weight Management. Mrs. Chastain Health Education Arlington High School. Defining a Healthy Weight. Body Mass Index Guideline using height & weight to figure your risk for weight-related problems Are you at a healthy weight for how tall you are? BMI = weight (lbs)

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Weight Management

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  1. Weight Management Mrs. Chastain Health Education Arlington High School

  2. Defining a Healthy Weight • Body Mass Index • Guideline using height & weight to figure your risk for weight-related problems • Are you at a healthy weight for how tall you are? • BMI = weight (lbs) 703 X --------------- Height² (in)²

  3. Classification of BMI

  4. Meaning of Measurements • Health Consequences of High BMI • High Blood Pressure • High Cholesterol • Type 2 Diabetes • Heart Disease • Stroke • Osteoarthritis • Cancer • Psychological Disorders • Estimated 300,000 deaths/year • Weight Gain of 11-18 pounds increases risk diabetes x 2 • 2 x risk for High Blood Pressure

  5. Meaning of Measurements • Weight loss is recommended for people: • Considered Obese (BMI >30) OR • Considered Overweight (BMI of 25-29.9) and have 2 or more other risk factors: • High Blood Pressure • High LDL Cholesterol • Low HDL Cholesterol • High Triglycerides • High Blood Glucose • Family History of Heart Disease • Physical Inactivity • Tobacco Use

  6. Managing Your Weight: Energy Intake = Energy ExpenditureWhat does that mean?

  7. What does that mean? • Maintain WeightCalories in = Calories outLose WeightCalories in < Calories outGain WeightCalories in > Calories out

  8. Energy Balance & Healthful Nutrition • 1 pound of body weight = 3,500 calories • Thus, one must have a 3,500 calorie deficit in their diet in order to lose 1 pound of body weight • Needs to be accomplished through both: • Nutrition and Physical Activity

  9. Guidelines for Health Weight Management • Weight loss should not exceed 1-2 pounds per week. • Regular aerobic exercise contributes to weight management. • Choose healthful foods based on the U.S. Dietary Guidelines. • Do some form of aerobic exercise at least three days per week for twenty minutes per session at a low to moderate intensity. • Modify unhealthy eating behaviors.

  10. Physical Activity’s role in Weight Management • The following suggestions for weight management are based on recommendations from the American College of Sports Medicine.

  11. Physical Activity’s role in Weight Management • Weight loss should not exceed one to two pounds per week. This is the rate of weight loss that can be maintained. • One pound of fat contains 3,500 calories. • Therefore, a negative caloric balance of 500 to 1000 calories per day through dietary changes and increase in physical activity • should allow one to lose one to two pounds per week. • Any greater weight loss will be extremely hard to continue over a period of time. • In addition, restricting calorie intake to less than 1,200 calories a day may cause serious health problems. For adolescents, calorie restriction may impair normal growth.

  12. Physical Activity’s role in Weight Management • Aerobic exercise combined with healthful eating helps people lose fat rather than muscle. • Dieting without exercise is seldom successful, because it leads to the loss of muscle mass. • Maintaining muscle mass requires more energy than maintaining fat, so losing muscle mass will ultimately slow down weight-loss efforts.

  13. Physical Activity’s role in Weight Management • The foods you choose should be based on the Dietary Guidelines. • People who choose foods they like that comply with the dietary guidelines are more likely to be successful at maintaining a healthy weight.

  14. Physical Activity’s role in Weight Management • Aerobic exercise should be done at least three days per week for twenty minutes each session at a low to moderate intensity. • Aerobic exercise is any continuous, rhythmic activities that incorporate large muscle groups. • Research has shown that exercising aerobically for 20 minutes at least three days a week increases caloric expenditure and results in fat loss.

  15. Physical Activity’s role in Weight Management • Modifying behavior may help correct eating habits that are not healthy. • Identifying behaviors that lead to unhealthy eating habits may help control excessive calorie intake. • Behaviors such as eating when nervous or eating when angry can contribute unneeded calories. • Identifying and changing problem behaviors helps people maintain a healthy weight. • In addition, behavior modification can lead to a more permanent lifestyle change, increasing the possibility of long-term weight management.

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