Managing Your Weight

1. Managing Your Weight

2. What is my appropriate weight? • A person’s appropriate weight depends on various factors, including body structure and level of activity. • Your appropriate weight is: • One you feel comfortable with and • One that does not present any health risks.

3. Body Fat vs. Weight • The amount of body fat , rather than weight, should be your concern. • How much fat is healthy? • Males: 9-15% • Females: 14-21%

4. Why do we care? • Risks of overeating: • Indigestion, gas pains, stomach and intestinal problems

5. Why do we care? • Risks of overeating: • Obesity: 20% or more above appropriate weight. Can result in: • Breathing difficulties • Diabetes • Cancer • High blood pressure • Heart attack • Stroke • arthritis

6. How can I maintain a healthy weight? • The number of calories that you eat each day should match the daily calorie needs of your body and supply all the nutrients needed. • If you eat more calories than you use, then the body will store the excess as fat.

7. How can I maintain a healthy weight? • EXERCISE • Changing your eating habits alone is far less effective than eating changes combined with exercise. • Decreasing caloric intake decreases basal metabolic rate. • Regular exercise helps increase basal metabolic rate.

8. How can I maintain a healthy weight? • Avoid approaches that are unrealistic and unsafe, like: • Fad (popular) diets: high protein, low carbs, etc. • Diet Pills: can be habit forming (addictive) and temporary. • Fasting: muscle tissue is lost as well as fat.

9. How many calories do I need in a day? • Factors that affect caloric needs: • Activity level: the more active you are the more calories you need. • Basal Metabolic Rate: the rate at which you use energy at rest.

10. Why do I crave food? • Hunger: a feeling of physical discomfort that is caused by your body’s need for nutrients. • Appetite: a desire for food that is based on emotional factors not nutritional need. (stress eating)

11. How can I reduce weight and fat safely? • Recognize Eating Patterns: • Keep a record of foods you eat, when you eat them, and how you feel at these times. • Use calorie guides to count the approximate number of calories you consume each day. • Are there any patterns that need to be changed?

12. How can I reduce weight and fat safely? • Do not lose weight too fast. 1-2 pounds/week. • Take small portions of food and eat slowly (enjoy it) • If you overeat when you are unhappy or bored, find a healthy behavior to substitute for eating.

13. How do I maintain my weight loss? • Change your eating and exercise patterns for the rest of your life!

14. Am I underweight? • Underweight people weigh at least 10 percent less than is appropriate for them. • Remember: Generally teens need a larger number of calories for growing. You may put on more weight when you stop growing.

15. How do I gain body weight wisely? • Eliminate snacks right before meals, this may spoil your appetite. • When you do snack, chose nutrient dense foods that are high in calories. • Never skip a meal. • Take bigger helpings at mealtimes. • Exercise!!!!

16. Are you sensing a theme?

17. Are you sensing a theme? • EXERCISE!!!

18. The 4 Components of Exercise • Cardio-respiratory Endurance • Muscular Strength & Endurance • Flexibility • Body Composition Each component is a necessary part of fitness.

19. 1. Cardio-respiratory Endurance • The ability of your heart, blood vessels, and lungs to distribute nutrients & oxygen & remove wastes.

20. 2. Muscular Strength & Endurance • Muscular Strength: The capacity of a muscle to exert or resist a force. • Ex: The amount of weight you can bench press. • Muscular Endurance: The ability of muscles to keep working for an extended time. • How many times you can bench press that weight.

21. 3. Flexibility • The ability to use a muscle throughout its entire range of motion. • Ex: This means you can bend, stretch, and twist your joints easily.

22. 4. Body Composition • The amount of body fat compared to lean tissue, such as muscle & bone. • Excess body fat has been linked with heart disease, diabetes, arthritis, cancer, and other harmful health conditions.

23. Physical Benefits of Exercise • Increases muscle strength & endurance. • Increases efficiency of heart & lungs. • Increases physical stamina. • Increases bone strength. • Increases flexibility. • Increases resistance to muscle & bone injury.

24. Physical Benefits of Exercise • Improves posture & appearance. • Reduces blood pressure • Reduces risk of cardiovascular disease. • Helps reduce excess body fat. • Helps to control appetite. • Aids digestion & helps prevent constipation. • Increases resistance to disease.

25. Psychological Benefits of Exercise • Improves mental alertness. • Increases ability to concentrate. • Increases resistance to mental fatigue. • Improves self-image & self-confidence. • Helps to relieve stress & improve relaxation. • Helps to control anxiety & depression. • Improves quality of sleep. • Increases social involvement.

26. D. Types of Exercise • Aerobic • Anaerobic

27. 1. Aerobic • Non-stop, repetitive, strenuous physical activity that raises the breathing & heart rates. • Ex: Swimming, riding a bike, running, brisk walking, and cross-country skiing.

28. 2. Anaerobic • Intense physical activity that lasts only from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply. • Ex: Lifting weights, sprints, & push-ups.

29. How effective is your exercise? • The effectiveness of exercise depends on three factors: • How often you exercise - FREQUENCY • How hard you exercise - INTENSITY • How long you exercise – TIME The FIT Principle

30. 1. F: Frequency • To stay physically fit, you should exercise frequently, preferably 3 – 5 times a week.

31. 2. I: Intensity • Try to reach & maintain your target heart rate zone. • You must work your cardiovascular & respiratory systems with greater-than-normal effort through aerobic exercise.

32. Target Heart Rate • The approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout.

33. Calculating your target heart rate • Find your resting heart rate _______/min. • 200-RHR = A (max. heart rate) • A x .6 + RHR = B • A x .8 + RHR = C • Your target heart rate ranges from B to C • Example: 200-56 = 144 144 x .6 + 56 = 142.4 144 x .8 + 56 = 171.2 The target heart rate is between 142 and 171 beats per minute. Your target heart rate is _________________________

34. 3. T: Time • At least 30 minutes of exercise in your target heart rate zone several times a week. 60 minutes of exercise/day is recommended by MyPyramid. • To burn body fat we should exercise more than 30 minutes, and at a moderate level of intensity (60% of max heart rate).