Maintaining a Healthy Weight

Maintaining a Healthy Weight

Chapter 11
Lesson 1

Draw

Draw (or write) the "KEY" to maintaining a healthy weight.

​Want to know the secret to weight management?


It's all about the CALORIES.

Calorie Connection

Calorie = Unit of energy

Calorie 101

2,000 per day (Norm)
3,500 calories in 1 pound

High Fat foods = High calories

How many Calories?

Intake vs Expenditure

Energy Balance

Process by which the body breaks down and converts food to energy.

i.e. How fast your body uses food.

Metabolism

​Nutrient	​Cal/Gram
​Carbs	4-​5
​Protein	​4
​Fat	​9

​Int	​vs	​Out	​Weight
​2000	​=	​2000	​Same
​2000	<​	2500​	​Lose
2500​	​>	​2000	​Gain

Drag and Drop

There are ​

Placeholder

calories in a pound.

Drag these tiles and drop them in the correct blank above

3500

2000

500

Match

Match the number of calories per gram of the following nutrients.

• Proteins

• Carbohydrates

• Fats

4

4-5

9

• 4

• 4-5

• 9

Match

Match what happens to weight to its caloric balance.

• Intake is more than expenditure.

• Intake is the same as expenditure.

• Intake is less than expenditure

Gain Weight

Maintain Weight

Lose Weight

• Gain Weight

• Maintain Weight

• Lose Weight

Maintaining a Healthy Weight

Determing a Health Weight

"Right" Weight is based on:
-Age
-Gender
-Height
-Body Frame
-Rate of Growth

How to Measure
1. Body Mass Index

2. Body Composition

​BMI = Measure of body weight relative to height.

BMI = weight (kg)/height (cm) squared

Healthy BMI = 18.5 - 24.9

Body Mass Index

Body Comp = Ratio of fat to lean tissue. i.e. percent of weight is fat.

Percent Body Fat - Healthy
- Female = 15-30%
- Male = 10-20%

​​Body Composition

Maintaining a Healthy Weight

• Body Mass Index (BMI) is a measure of body fat based on height and weight.

• Calculate your BMI by dividing your weight in kilograms by the square of your height in meters.

• A healthy BMI is between 18.5 and 24.9.

• A BMI below 18.5 indicates underweight, while a BMI above 24.9 indicates overweight.

• BMI is good for the "average" population.

• BMI - Does NOT take into account the amount of lean body tissue.

​DYK / FYI

Multiple Choice

What does BMI stand for?

• Body Mass Index

• Body Measurement Indicator

• Body Muscle Index

• Body Metabolism Indicator

Multiple Choice

Which the BEST way to measure body composition?

• Body Mass Index

• Percent Body Fat

Below the standard weight range.

BMI <18.5
Body Fat
-Females <8%
-Males < 5%

​​Underweight

Heavier than the standard weight range.

BMI >25
Body Fat
-Females = 31-36%
-Males = 21-24%

Overweight

​Excess body fat

BMI > 30
Body Fat
-Females = >37
-Males = >25%

Obese

​Problems with Weight

Reasons for Weight Issues

​Overweight	​	​Underweight
​	​	​Growth Spurts
​Too Slow	Metabolism​	​Too Fast
​Eating TOO Much	Caloric Intake​	​NOT Eating Enough
​Not Enough Activity	Caloric Expenditure​	​Exercising TOO Much

Managing Your Weight

Meeting Your Weight Goals

ANY Plan

Healthy
Weight Management Strategies

• Target Healthy Wegiht

• Set Realistic Goals

• Personalize Plan

• Goals and Plan in Writing

• Evaluate Progress

Maintaining a Healthy Weight

• Set realistic weight goals to ensure long-term success
• Focus on healthy habits rather than quick fixes
• Monitor progress through regular weigh-ins and measurements
• Stay active with regular exercise
• Eat a balanced diet with plenty of fruits, vegetables, and whole grains

​DYK / FYI

Healthy Ways to Meet Goals

• HIGH Calorie Food Options

• ​Nutrient-Rich Foods

• Nutritious Snacks - Often

• Regular Physical Activity

Gain Weight

• Nutrient-Dense Foods

• ​Watch Portion Size

• Fewer - High Fat, Added Sugars

• Favorite Foods - Moderation

• Be Active - Tone Muscles

• Stage Hydrated

Lose Weight

Regular Weigh-ins

Did you know? Regular weigh-ins and measurements are key to maintaining a healthy weight. They help you track your progress and stay accountable. Remember, weight is just a number, focus on overall health and well-being.

• Set realistic weight goals
• Eat a balanced diet
• Avoid quick fixes

​DYK / FYI

Multiple Select

What is the key(s) to maintaining a healthy weight?

• Setting realistic weight goals

• Eating a balanced diet

• Regular weigh-ins and measurements

• Quick fixes