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Maintaining a Healthful Weight

Maintaining a Healthful Weight. 7 th Grade Chapter 4 Lesson 4. HEALTHFUL WEIGHT DEPENDS ON: Height Muscle Mass Build Percent Body Fat. Body Composition - the percentage of fat tissue to lean tissue in the body. skin fold calibers electric impedance underwater weighing

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Maintaining a Healthful Weight

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  1. Maintaining a Healthful Weight 7th Grade Chapter 4 Lesson 4

  2. HEALTHFUL WEIGHT DEPENDS ON: • Height • Muscle Mass • Build • Percent Body Fat

  3. Body Composition- the percentage of fat • tissue to lean tissue in the body. • skin fold calibers • electric impedance • underwater weighing • Body Mass Index (BMI)- formula used to • determine whether a person’s body weight is • healthful. • *Take it with a grain of salt, does not account for muscular build, etc. • height • weight

  4. Caloric Intake • Female teens need about 2,200 calories per day • Male teens need about 2,800 • What Calories are Used For • body needs such as tissue growth • physical activity • Digestion • Any additional calories are converted • and stored as fat

  5. Fat Intake No more than 30% of your diet should be from fat 2,000 CALORIE DIET – 60 GRAMS 3,000 CALORIE DIET – 100 GRAMS Fat contains more than double the calories per gram than protein or carbohydrates. Try to get most fat from unsaturated sources

  6. Overweight- weighing more than is healthful • your height according to set standards. • BMI between 25-29.9 • According to the CDC, 60% of Americans are overweight. • The percentage of overweight teens has doubled in the last 20 years.

  7. Obesity – having a BMI higher than 30. • One in five adults are obese. Health Issues Being Overweight/Obese • Shortness of breath • Trouble with bones and joints • Risk for heart disease, arthritis, HBP, diabetes and cancer. • Self esteem issues

  8. Underweight- weighing less than is healthful for • your height according to set standards. • A BMI below 18.5 • Health Issues: • Lack of energy • Impair growth and development • May be ill more often (weak immune system) • Muscle weakness • Dry scaly skin • Trouble concentrating • Irritability

  9. MANAGING YOUR WEIGHT • Metabolism- process by which the body converts food to energy. • Muscle burns more energy than fat • Metabolism increases during aerobic exercise.

  10. Strategies for Losing Weight • Eat smaller portions • Use smaller plates/bowls/cups • Eat a nutritious breakfast • Don’t skip meals • Aim for losing 1-2 lbs per week • Exercise at least 60 minutes per day • Increase your movement during the day.

  11. Strategies for Gaining Weight • Add foods high in nutrients not just fat • Use whole grain bagels in place of bread • Add an extra slice of cheese or meat to your sandwich • Increase your calories for snacks • Aim for ¼ to ½ pound per week

  12. FAD DIETS • About 50 million Americans go on a diet each • year. • Fad Diet- popular plan that promises quick weight loss. • Most do not work and often lead to more weight • gain. • Healthful weight loss takes time and must involve • a lifestyle change.

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