Chapter 11 Keeping a Healthy Weight

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

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Chapter 11 Keeping a Healthy Weight

Content Vocabulary Academic Vocabulary

body mass index (BMI) minimize
overweight chronic
obese
body fat percentage
behavior modification
emotional eating
aerobic exercise
anaerobic exercise
fad diet

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Chapter 11 Keeping a Healthy Weight

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 models
are taller & weigh 25% less
• Body type is determined
by genes, not diet.
• Health risks increase
when people try
extreme diets.
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Chapter 11 Keeping a Healthy Weight

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?

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Chapter 11 Keeping a Healthy Weight

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

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Chapter 11 Keeping a Healthy Weight

The Overweight Epidemic

• In America, more than half of adults are
overweight or obese.

overweight
Having a Body Mass Index of
between 25 and 29.9.
• Consequences:
• Hard on bones, muscles & organs
• Walking & breathing take more effort
• Heat & humidity increase stress
• HPB, heart disease, stroke, diabetes, etc
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Chapter 11 Keeping a Healthy Weight

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

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Chapter 11 Keeping a Healthy Weight

What Is a Healthy Weight?

• Use body mass index (BMI) and body fat
percentage to determine your healthy weight.

body mass index body fat percentage

A measurement of body fat that A comparison of the amount
uses a ratio of weight to height. of fat and muscle in a
person’s body.

• BMI = weight in pounds X 702 ∕ height in inches, squared

• Website for BMI
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Chapter 11 Keeping a Healthy Weight

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?

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Chapter 11 Keeping a Healthy Weight

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?

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Chapter 11 Keeping a Healthy Weight

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
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Chapter 11 Keeping a Healthy Weight

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

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Chapter 11 Keeping a Healthy Weight

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.

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Chapter 11 Keeping a Healthy Weight

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
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Chapter 11 Keeping a Healthy Weight

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”

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Chapter 11 Keeping a Healthy Weight

Managing Weight
• Increase physical activity
• Teens need both aerobic exercise (walking or swimming)
and anaerobic exercise (dash running or strength
training).

aerobic exercise anaerobic exercise

An activity that increases Involving short, intense
the heart and breathing bursts of activity “without
rate for at least 20 oxygen.”
minutes.
• Aerobic helps metabolize fat
• Anaerobic burns glycogen & builds muscles
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Chapter 11 Keeping a Healthy Weight

Managing Weight
Calories Used in Common Activities

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Chapter 11 Keeping a Healthy Weight

Managing Weight
• 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?
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Chapter 11 Keeping a Healthy Weight

Managing Weight
• 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

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Chapter 11 Keeping a Healthy Weight

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.

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Chapter 11 Keeping a Healthy Weight

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.

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Chapter 11 Keeping a Healthy Weight

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.

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Chapter 11 Keeping a Healthy Weight

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.

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Chapter 11 Keeping a Healthy Weight

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

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Chapter 11 Keeping a Healthy Weight

body mass index índice de masa

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

body fat porcentaje de

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

aerobic exercise ejercicio aeróbico

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

fad diet dieta de moda

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

minimize minimizar
Lessen. Disminuir.

Show Definition

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Chapter 11 Keeping a Healthy Weight

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

Show Definition

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Chapter 11 Keeping a Healthy Weight

End of

Chapter 11
Keeping a
Healthy Weight

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