Tuesday, October 29, 2013
In your notebooks, write down
yesterday’s daily food intake.
Did you engage in any physical
activities over the long weekend?
Has your daily food consumption
changed?
BE PREPARED TO SHARE!
The Road to Ideal Body Weight
Lesson Objectives:
• Define ideal body weight
• Identify the relationship between the body frame,
weight, and health
• Identify one’s specific ideal body weight
Introduction:
What is it and how do we get there?
• In 1978, the average adult weighed between
150-200 lbs and rarely 250+ lbs.
• In 1990, the weights began to increase and in the
last 10 years they have skyrocketed for both
adults and children alike.
• There are many factors contributed to this
weight increase but the bottom line is that:
– we eat too many calories and excess calories are
stored in our body as fat.
Introduction:
What is it and how do we get there?
• Our body's have a natural tendency to maintain
balance, or homeostasis.
• If the calories taken in equal the calories burned this is
called energy homeostasis.
• If we take in more than we burn, we put on weight.
• If we burn more than we take in, we lose weight.
• Our body’s have a natural ‘set point weight’ which is
our Ideal Body Weight (IBW).
• However, if we go beyond that ‘set point weight’ and
stay there for a significant period of time, the body sets
a new ‘set point weight’ – the body adopts a new view
of itself .
Ideal Body Weight (IBW)
• Ideal Body Weight (IBW) - what’s that?
• IBW is defined as the amount of weight that
your body frame was designed to carry.
• What frame?
– Your bones, your skeleton.
• In other words, your skeleton determines
how much weight you should carry.
• The height of your skeletal frame is the
indicator of your ideal body weight (IBW).
Ideal Body Weight (IBW)
• Bones, like all structures (natural and man made)
have weight bearing limits, like an elevator, a
rollercoaster, a roof, the frame of a car….
• Any structure whose weight limit is exceeded can
be damaged or even break - maybe even beyond
repair.
• Think of a pencil - how much weight can you
apply to the length of a pencil before is snaps in
half?
• It makes sense then that our ‘frame’ was designed
to carry a limited amount of weight. Carry more
than the limit and something just might break.
Ideal Body Weight (IBW)
• The same kind of limits apply to the heart,
lungs, pancreas (the organ that produces
insulin) and all of the others.
• Stress the organs with too much work and they
won’t function right (heart problems, lung
disease, and diabetes, etc.).
• Let’s briefly compare the human body to that
of an automobile and its frame - this should
help you understand the structure, function,
needs and limits of the human body.
Ideal Body Weight (IBW)
• Every car has a frame, and the frame
determines how much weight the car can
carry: size of engine, gas tank, number of
passengers…
Ideal Body Weight (IBW)
• Let’s compare a VW beetle vs. a Hummer
• Do you have the frame of a small, midsize or large car?
• Think, for just one minute, what would happen if you put a
Hummer body on a VW beetle frame?
• Now add the extra people that the Hummer can carry, and
maybe even tow a boat behind it.
• That little VW beetle frame and engine just can’t carry it all.
• It will eventually be damaged, or even broken, beyond
repair!!!!
• Get the picture?
Ideal Body Weight (IBW)
• The medical definition of IDW is about the
amount of weight that is healthy for your frame
to carry.
• An individual's definition of IDW is often times
about physical appearance (shape) and a
perception about what looks good.
• Regardless of which one motivates you,
fortunately, both will take you in the direction of a
healthy weight and this leads to feeling good and
looking good.
Ideal Body Weight (IBW)
• Review question:
– Do our body’s frames have weight limits?
• So, now that we understand that our frames
have a weight limit, what is yours?
• The following table, select your ideal body
weight number based upon your height, first.
Ideal Body Weight (IBW)
Height
5’ 0”
5’ ¼”
5’ ½”
5’ ¾”
5’ 1”
5’ 1¼”
5’ 1½”
5’ 1¾”
5’ 2”
5’ 2¼”
5’ 2½”
5’ 2¾”
5’ 3”
5’ 31/4”
5’ 3½”
5’ 3¾”
5’ 4”
5’ 41/4”
Weight
100
101 ¼
102 ½
103 ¾
105
106 ¼
107 ½
108 ¾
110
111 ¼
112 ½
113 ¾
115
116¼
117½
118 ¾
120
121¼
Ideal Body Weight (IBW)
Height
5’ 4½”
5’ 4¾”
5’ 5”
5’ 51/4”
5’ 5½”
5’ 5¾”
5’ 6”
5’ 6¼”
5’ 6½”
5’ 6¾”
5’ 7”
5’ 7¼”
5’ 7½”
5’ 7¾”
5’ 8”
5’ 8¼”
5’ 8½”
5’ 8¾”
Weight
122½
123 ¾
125
126¼
127½
128 ¾
130
131 ¼
132 ½
133 ¾
135
136 ¼
137 ½
188 ¾
140
141 ¼
142 ½
143 ¾
Ideal Body Weight (IBW)
Height
5’ 9”
5’ 91/4”
5’ 9½”
5’ 9¾”
5’ 10”
5’ 1014”
5’ 10½”
5’ 10¾”
5’ 11”
5’ 111/4”
5’ 11½”
5’ 11¾”
6’ 0”
6’ ¼”
6’ ½”
6’ ¾”
6’ 1”
6’ 1¼”
Weight
145
146¼
147½
148 ¾
150
151¼
152½
153 ¾
155
156¼
157½
158 ¾
160
161 ¼
162 ½
163 ¾
165
166 ¼
Ideal Body Weight (IBW)
• If you don’t like the IBW number based upon your height,
because it seems too drastic or not realistic, or maybe not
even healthy for you, pick a number relatively close to your
ideal body weight number.
• Keep in mind, ideal body weight doesn’t mean IDEAL, in the
sense of perfect - it means ideal in the sense of healthy,
fitting your frame without strain.
• Think about your number and choose your IBW.
What is your IBW? __________
Write down and hand in your IBW.
Wednesday, October 30, 2013
In your notebooks, write down
yesterday’s daily food intake.
Did you engage in any physical
activities yesterday?
BE PREPARED TO SHARE!
Today’s Objectives
• Identify how many calories one needs on a
daily basis.
• Identify one’s specific caloric limit.
Nutritional Review
• Define IBW?
• How does IBW affect one’s overall health?
How many of us
think like this?
IBW for Women
• Medline Plus, a division of the National Institutes of
Health, has developed a simple formula that will allow
you to quickly calculate your ideal body weight.
• If you are a woman aged 20 or older, start with 100
pounds for your first 60 inches in height (five feet tall).
Add five pounds for every inch that your height
exceeds five feet.
• If you are five feet six inches, for example, your ideal
body weight is 130 pounds. The formula assumes an
average-sized body frame.
• If your body frame is smaller or larger than average,
you will need to adjust the estimate it produces.
Do you think this is accurate?
IBW for Men
• If you are a man aged 20 or older, start with
106 pounds for your first 60 inches in height
(five feet tall).
• Add six pounds for every inch that your height
exceeds five feet.
• If you are five feet 10 inches, for example,
your ideal body weight is 160 pounds.
Do you think this is accurate?
IDW Calculations
Converting the IBW Number to a
Caloric Number
• Today, we are now going to figure out how
much we can consume within a 24 hour day to
reach your IDW weight.
• To do this, we must convert that ideal body
weight number into a calorie number.
• That calorie number will be our caloric limit
(just like a weight limit) because…..
Weight is strictly a function of calories.
What is a calorie?
• What is a calorie?
• A calorie is the amount of heat or energy
produced and used during a body process,
such as breathing, circulating blood, walking,
growing hair and nails, exercising, making
urine, etc.
• All body functions require energy, and the
calories provide this energy, and food and
drink are our calorie sources.
Food / Drink = Calories = Energy
IDW and Caloric Limit
• Using the IDW you picked yesterday, let’s identify how
many calories you need per day.
IBW
Caloric Limit
100
1364
101 ¼
1381
102 ½
1398
103 ¾
1415
105
1432
106 ¼
1449
107 ½
1466
108 ¾
1483
110
1500
111 ¼
1517
112 ½
1534
IDW and Caloric Limit
IBW
113 ¾
115
116 ¼
117 ½
118 ¾
120
121 ¼
122 ½
123 ¾
125
126 ¼
127 ½
128 ¾
130
Caloric Limit
1551
1568
1585
1602
1619
1636
1653
1670
1687
1704
1721
1738
1755
1772
IDW and Caloric Limit
IBW
131 ¼
132 ½
133 ¾
135
136 ¼
137 ½
138 ¾
140
141 ¼
142 ½
143 ¾
145
146 ¼
147 ½
148 ¾
150
Caloric Limit
1789
1806
1823
1840
1857
1874
1891
1908
1925
1942
1959
1976
1993
2010
2027
2044
IDW and Caloric Limit
IBW
151 ¼
152 ½
153 ¾
155
156 ¼
157 ½
158 ¾
160
161 ¼
162 ½
163 ¾
165
Caloric Limit
2061
2078
2095
2112
2129
2146
2163
2180
2197
2214
2231
2248
IDW and Caloric Limit
IBW
166 ¼
167 ½
168 ¾
170
171 ¼
172 ½
173 ¾
175
Caloric Limit
2265
2282
2299
2316
2333
2350
2367
2384
Monday, November 4, 2013
In your notebooks, write down
yesterday’s daily food intake.
Be as detailed as possible, we will
be using this information.
Warm – Up Thoughts:
Does Eating Healthy Cost More?
IDW and Caloric Limit
• Let’s recall...
• What was your daily caloric limit?
• Over the weekend, did you exceed this, reach
it, or stay below your limit?
• Let’s add up your food consumption and see
how it compares.
Click
IDW and Caloric Limit
• Now you know how many calories, per day,
you can eat and drink.
• Consuming this number of calories will take
you to the weight that you desire.
Note: Your caloric number, will be relatively
accurate. IF your body is functioning as it
should - no thyroid problems or other
metabolic disorders, etc.
IDW and Caloric Limit
• If we take in just the number of calories that
we REALLY NEED, we will reach IBW. The
following is an example:
• Remember 3500 calories = 1lb of fat
IDW and Caloric Limit
Let’s say you are 5’4 ½’’ tall and currently weigh 232
½ pounds but you should weigh 122 ½ pounds.
To reach 122 ½ pounds you only need to consume
1670 calories/day.
But at 232 ½ pounds you are consuming 2724
calories/day.
The body needs 2724 calories to carry 232 ½
pounds.
If you only give the body 1636 calories to do the job
– the body will have to go to the storage deposits of
fat to get the rest of the needed calories.
IDW and Caloric Limit
2724 - 1636 = 1088 calories will come out of
your storage deposits – your fat.
Yea! You will burn that fat and see it reduce
very quickly because so, if you are taking 1088
calories from your fat store every day, then you
will lose 1 pound every 2 ½ days, initially.
Now, as you get closer to IBW, it takes longer to
lose that 1 pound – and that’s too lengthy to
explain here – but cheer up, exercise can help us
get there faster.
IDW and Caloric Limit
• Now, it’s not good enough just to get to IBW,
we want to get to IBW in a healthy manner, and
the number of calories is just one part of the
journey.
So what’s the next part?
Identify one plan of action you are going to
make today to consume your caloric limit.
This plan must be handed in prior to leaving!