To keep a healthy weight, you must determine the weight that is right for you, and make smart choices to maintain it . A

1. To keep a healthy weight, you must determine the weight that is right for you, and make smart choices to maintain it. • A diet is a way of life. • Here is one example: Good Eats Diet

2. Content Vocabulary Academic Vocabulary • body mass index (BMI) • overweight • obese • body fat percentage • behavior modification • emotional eating • aerobic exercise • anaerobic exercise • fad diet • minimize • chronic

3. The Ideal Body Myth • Media images dictate unrealistic body ideals. • Ideal female is tall & ultra-thin • Ideal male is tall, slender, muscular • Most female fashion modelsare taller & weigh 25% less • Body type is determined by genes, not diet. • Health risks increase when people try extreme diets.

4. The Ideal Body Myth • Can we trust the media with body images? • Watch this: • Evolution video • What do you think this says about our obsession with “thin” and “body image” in our culture?

5. The Ideal Body Myth • Health Risks of trying to attain “perfection” • Dieting until underweight • Depletes the body of muscle and fat • Can lead to fatigue and injury • Can’t store fat-soluble nutrients • Calcium loss • Immune system weakens • Hormones that regulate growth and mood are out of balance

6. The Overweight Epidemic In America, more than half of adults are overweight or obese. Consequences: Hard on bones, muscles & organs Walking & breathing take more effort Heat & humidity increase stress HPB, heart disease, stroke, diabetes, etc overweight Having a Body Mass Index of between 25 and 29.9.

7. The Overweight Epidemic Why are people gaining weight? Junk foods and fast foods are cheaper and more convenient than healthful foods. Portion sizes have become larger. People eat out more People are leading less active lives. Genetic tendencies

8. body fat percentage body mass index A comparison of the amount of fat and muscle in a person’s body. A measurement of body fat that uses a ratio of weight to height. What Is a Healthy Weight? • Use body mass index (BMI) and body fat percentage to determine your healthy weight. • BMI = weight in pounds X 702 ∕ height in inches, squared • Website for BMI

9. BMI Chart for Female Teens • Some people make the mistake of comparing their weight to the weights of their peers. How can two women of the same age have vastly different weights and both be healthy?

10. BMI Chart for Male Teens • Men naturally have less body fat than women, but can still become overweight and obese. What BMI puts a 15-year-old male at risk for becoming overweight?

11. BMI Cautions • BMI is not foolproof • Teens are still growing and have a different calculation method (see chart on page 152) • Athletes and others with high muscle mass may have a high BMI and not be overweight • Muscle density can affect calculations • Body Fat Percentage • Water displacement method • Electrical impulse speed

12. Managing Weight • Healthy weight may be a challenge to determine for teens • Teens grow at an uneven rate • May be heavier just before growth spurt • Different parts of the body may grow at different rates • Teen females develop some fat stores • Talk to a dietitian or health care provider • Do not compare yourself to friends or to media images

13. Managing Weight • Weight gain occurs when more energy (calories) is taken in than is burned. • Weight loss occurs when more energy (calories) is burned than is taken in.

14. Managing Weight • 1 pound body fat = 3500 calories • To lose weight healthfully: • Avoid fad diets. • Make gradual, positive changes in eating and exercise habits. • To gain weight healthfully: • Add extra, healthful calories to foods. • Stay active. • Develop muscle groups

15. A Healthy Weight Loss Plan • 1 pound body fat = 3500 calories • Behavior modification • Make gradual, permanent changes in eating habits • (everyone is on a diet!) • Set reasonable goals (talk to your doctor) • Plan for gradual weight loss (about 1-2 pounds/week) • Change eating habits (see tips pg 154) • Manage emotional eating • Identify your “triggers”

16. aerobic exercise anaerobic exercise An activity that increases the heart and breathing rate for at least 20 minutes. Involving short, intense bursts of activity “without oxygen.” Managing Weight • Increase physical activity • Teens need both aerobic exercise (walking or swimming) and anaerobic exercise (dash running or strength training). • Aerobic helps metabolize fat • Anaerobic burns glycogen & builds muscles

17. Managing Weight Calories Used in Common Activities

18. Enjoy the activity habit • Choose something that you enjoy • Look for ways to add activity to your day • Commercial Weight-Loss plans • Fad diets are popular diets not based on facts • Learn to evaluate weight-loss plans • Developed by qualified health professional? • Does it fit with healthy eating plans? • Reasonable claims? Managing Weight

19. Gaining Needed Weight • Check with a health care professional • Choose the higher number of recommended servings • Include healthful snacks • Add extra calories to the foods you eat • Avoid skipping meals Managing Weight

20. Chapter Summary • The ideal body myth does not reflect how most people look. • Many people risk their health to attain the kind of body they see in the media, rather than embrace their natural overall shape and height, which are shaped by genetics. • The overweight epidemic is a serious problem with many consequences and causes.

21. Chapter Summary • To maintain a healthy weight, you should determine the weight that is right for you. • Setting reasonable goals, managing emotions, and evaluating weight-loss plans are part of achieving a healthy weight. • It is possible to lose, gain, and maintain weight through effort, discipline, and healthful eating and activities.

22. Chapter Summary, Additional • The ideal body is a media myth. • Overall shape and height are shaped by genetics. • Many people risk their health to attain an unrealistic ideal. • Lose, gain, and maintain weight through effort, discipline, and healthful eating and activities.

23. Chapter Summary, Additional • To achieve and maintain a healthy weight: • determine the weight that is right for you. • set reasonable goals. • manage emotions. • evaluate weight-loss plans.

24. Review Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions. The slides in this section include both English and Spanish terms and definitions. Start

25. índice de masa corporal body mass index (BMI) A measurement of body fat that uses a ratio of weight to height. Una medida de la grasa corporal que usa la relación entre el peso y la altura. Show Definition

26. overweight sobrepeso Tener un índice de masa corporal de entre 25 y 29.9. Having a Body Mass Index of between 25 and 29.9. Show Definition

27. obese obeso Que tiene un índice de masa corporal por encima de 30. Having a Body Mass Index of over 30. Show Definition

28. porcentaje de grasa corporal body fat percentage A comparison of the amount of fat and muscle in a person’s body. Comparación entre la cantidad de grasa y músculo en el cuerpo de una persona. Show Definition

29. modificación de comportamiento behavior modification Making gradual, permanent changes in eating and activity habits. Hacer cambios graduales y permanentes en los hábitos alimentarios y de actividad. Show Definition

30. alimentación emocional emotional eating Using food to relieve negative feelings. Usar alimentos para aliviar sentimientos negativos. Show Definition

31. aerobic exercise ejercicio aeróbico An activity that increases the heart and breathing rate for at least 20 minutes. Una actividad que incrementa el ritmo cardiaco y respiratorio por lo menos durante 20 minutos. Show Definition

32. anaerobic exercise ejercicio anaeróbico Involving short, intense bursts of activity “without oxygen.” Involucra periodos de actividad cortos e intensos “sin oxígeno”. Show Definition

33. dieta de moda fad diet A popular weight-loss method that is not based on sound nutrition principles. Un método popular para perder peso que no está basado en principios de nutrición fundamentados. Show Definition

34. minimize minimizar Lessen. Disminuir. Show Definition

35. chronic crónico Recurring or taking place over a long period of time. Recurrente o que sucede durante un largo periodo de tiempo. Show Definition

36. End of Chapter 11 Keeping a Healthy Weight