Maintaining a healthy weight helps
you protect your health and prevent
disease.
metabolism
body mass index (BMI)
overweight
obese
underweight
The Calorie Connection
You maintain your weight by taking in as
many calories as you use.
Calories are units used to measure the energy
found in food.
The Calorie Connection
If you consume more calories than your body
needs, you will gain weight.
If you use more calories than you take in, you will
lose weight.
Your Energy Balance
Energy balance is the balance between
the calories
you take in
the calories
you burn
Your Energy Balance
Your metabolism converts the food you eat
into fuel.
Metabolism
The process by which the body
breaks down substances and gets
energy from food
Your Energy Balance
It takes about 3,500 calories to equal 1 pound of
body fat.
Thus, if you consume 500 fewer calories than
you use every day, you will lose 1 pound per
week.
How Many Calories?
High-fat foods are high in calories. Some low-fat
foods may also be high in calories.
Food preparation also plays a role in how many
calories a food delivers.
How Many Calories?
Maintaining a Healthy Weight
Body mass index and body composition help
you judge whether your weight is healthy.
The right weight for each person is based on
age, gender, height, body frame, and stage and
rate of growth.
Body Mass Index
To learn if your body weight falls into a healthy
range, calculate your body mass index (BMI).
Body mass index (BMI)
A measure of body weight
relative to height
Body Mass Index
Your BMI can help you to determine if you’re
overweight or at risk for being overweight.
Overweight
Heavier than the standard weight
range for your height
Body Composition
Your body composition is the ratio of fat to lean
tissue in your body.
Body Composition
Every teen grows at his or
her own rate.
Some of your friends will
be taller or shorter than
you, and some will weigh
more or less than you.
Your Weight and Your Health
Being either overweight or underweight
carries health risks.
People whose weight does not fall into a
healthy range are at a higher risk for various
diseases.
Your Weight and Your Health
Staying active helps
you maintain a
healthy weight.
Weighing Too Much
Teens who are overweight may be at risk of
becoming obese.
Obese
Having an excess of body fat
Weighing Too Much
Health Problems Associated with Being Overweight
Hypertension
Cardiovascular disease
Type 2 diabetes
Osteoarthritis
Gallbladder disease
Asthma and other respiratory problems
Certain types of cancer
Weighing Too Little
Teens who are underweight may feel weak, tire
easily, or have trouble concentrating.
Underweight
Below the standard weight range
for your height
Weighing Too Little
For some teens, being too thin can mean that they
are not getting the calories and nutrients their
growing bodies need.
They also may be exercising excessively to burn
calories.
Managing Your Weight
Stay physically active and eat healthful foods.
Teens should eat a healthful, well-balanced diet
every day to reach a healthy weight.
Managing Your Weight
Target a healthy
weight.
Learn your ideal weight range.
Set realistic goals.
Eat healthfully and exercise regularly.
Personalize your
plan.
Eat foods you enjoy.
Put your goals and
plan in writing.
Write down your goals and your plan.
Evaluate your
progress.
Track your weight on a weekly basis.
Healthful Ways to Lose Weight
Healthful Ways to Lose Weight
Choose nutrient-dense foods.
Watch portion sizes.
Eat fewer foods that are high in fats and added sugars.
Enjoy your favorite foods in moderation.
Be active.
Tone your muscles.
Stay hydrated.
Healthful Ways to Lose Weight
Healthful Ways to Gain Weight
Select foods from the five major food groups that are higher in
calories.
Choose higher-calorie, nutrient-rich foods.
Eat nutritious snacks.
Get regular physical activity.
Physical Activity and Weight Management
This graph shows how many calories a person weighing 125 to
175 pounds can burn doing each activity for 10 minutes.
Physical Activity and Weight Management
What Can Physical Activity Do for You?
It helps relieve
stress.
It promotes a
normal appetite
response.
It increases selfesteem, which
helps you keep
your plan on track.
It helps you feel
more energetic.
After You Read
Reviewing Facts and Vocabulary
1. What is metabolism?
Metabolism is the process by which the
body breaks down substances and gets
energy from food.
After You Read
Reviewing Facts and Vocabulary
2. Explain how to calculate your body mass
index.
Divide your weight in pounds by your height
in inches. Divide that result by your height
again, and multiply the result by 703.
After You Read
Reviewing Facts and Vocabulary
3. List three health problems associated
with being overweight and obese.
Any three: hypertension, cardiovascular
disease, type 2 diabetes, osteoarthritis,
gallbladder disease, asthma and other
respiratory problems, certain types of cancer