The Energy Equation –
Lose weight if you burn more calories than you consume
Gain weight if you consume more calories than you burn
1 pound of fat = about 3,500 calories
Eat 500 calories less per day than the amount you need to lose 1 pound in 1 week. (500 cal/day x 7 days = 3,500 caloires)
Or burn 500 calories more per day through exercise

Influenced by: gender, age, height, body frame, growth rate, metabolic rate, activity level
A teen needs more calories than an adult because still growing

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A ratio that allows you to see your body size compared to your height & weight
BMI = weight x 703
May be overweight height 2
Ex: 140 x 703 / (67 x 67)
= 21
May be underweight

Overweight
Heavier than the standard weight range for height
Obesity
Having an excess amount of body fat

Cardiovascular disease
Type 2 Diabetes
Cancer
High Blood Pressure
Osteoporosis
Asthma

Def: weighing less than the standard weight range for height
Is normal if genetic or fast metabolism
Not normal if diets or exercises excessively
If too thin may lead to fatigue & lowered ability to fight illness

Target healthy weight – talk to doctor
Set realistic goals – gaining/losing 1- 1½ pound per week is safe
Personalize plan – choose foods you would eat & activities you would do
Write out goals & plan – keep a journal & track progress and evaluate

Dietary Guidelines Cartoon

In general – eat foods high in nutrients & low in calories
(such as vegetables, fruits, grains) & exercise
Eat 1,700 – 1, 800 calories per day of a balance of the food groups. No less than 1,400 (talk to a doctor)
MODERATION!!! Eat sweets & “junk food” in small portions and less often
Drink plenty of water – ditch soda & juices
EXERCISE 60 minutes per day

Increase calorie intake
Eat often & take second helpings
Eat nutritious snacks (such as an apple, celery & peanut butter
Build muscle – go to the gym & “pump some iron” (lift weights)

Aerobic exercise (ex: running) – burns calories helps lose fat
Weight lifting – increases muscle mass & produces a firm lean body shape
Muscle burns more calories than fat, so the more lean muscle you have the more calories you burn, even at rest

Weight-loss plans that are popular for a short period of time
Ex: Atkins, Zone, 3-day diet, grapefruit diet, low-fat diet, cabbage soup diet.
Some fail to provide body with proper nutrition
Any weight lost is usually regained (90%)…and then some!

Liquid Diets – replace food with liquid formula, generally not enough fiber or nutrients
Fasting – no eating. Sometimes for religious reason, generally ok because for a short period
Diet Pills – avoid cause side effects. One ingredient called Ephedra has been linked to heart attacks, strokes, & death.

Extreme harmful eating behavior that can cause serious illness or death
Can be brought on by mental/emotional factors, poor body image, social & family pressure, or perfectionism
90% are female
Is a serious health problem & those who suffer should seek professional help

A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation
Psychological disorder
Low caloric intake, obsession with exercise, emotional problems, obsessed with food, distorted body image, denial of eating problem

Malnourished
Stop menstruating
(period)
Loss of bone density
Low body temperature & blood pressure
Slowed metabolism
Heart problems & cardiac arrest
DEATH
Requires psychological treatment

Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating
Fasts or follows strict diet then binges
May vomit or take laxatives
Dehydration, kidney damage, irregular heartbeat, tooth decay, damages stomach, esophagus & mouth

Compulsive overeating.
Consume huge amounts of food at once but don’t throw-up
Use food to deal with emotions or depression
Seek counseling

Healthy Body, Healthy Image (LiveText-22.52): http://www.learn360.com/ShowVideo.aspx?ID=132470
Anorexia Story (LiveText- 4.40): http://www.learn360.com/ShowVideo.aspx?ID=149380