Goals/Objectives
1. Discuss ways to determine desirable weight and
body composition.
2. Outline steps to follow for healthful
weight gain and weight loss.
3. Calculate Body Mass Index
4. Calculate Basal Metabolic Rate
5. Find Body Frame Type
6. Discuss obesity: the causes,
symptoms, associated health
problems, and treatments.
Click the mouse button or press the
space bar to display information.
Key Terms
• body composition
• basal metabolic
rate (BMR)
• caloric intake
• caloric expenditure
• overweight
• obesity
• eating disorder
• anorexia nervosa
• bulimia
Click the mouse button or press the
space bar to display information.
• binge eating
disorder
Obesity in the U.S.
• The American Obesity Association reports
that:
– 127 million Americans are overweight
– 60 million are obese
– 9 million are severely obese
• Overweightteen.com reports that:
– Nearly 2/3 of U.S. adults are overweight (BMI
> 25, which includes those who are obese).
– Nearly 1/3 of U.S. adults are obese (BMI > 30).
Click the mouse button or press the
space bar to display information.
Warm-Up
•
In 1965, 4.6% of teens were overweight.
•
In 1980, 5% of teens were overweight.
•
From 1980 to 2008, rates of obesity in the U.S.
doubled for adults and tripled for children.
•
Approximately 36% of adults and 17% of
children and adolescents, from 2 to 19 years of
age, are obese.
 What health trends do these statistics reveal?
 What changes might help reverse this trend?
 How successful do you think the changes would be?
 What can you do to maintain a healthy weight?
Click the mouse button or press the
space bar to display information.
Weight and Body Composition
• Weight management is a diet and exercise
plan to maintain a desirable weight and
body composition.
• Desirable weight is the weight that is
healthful for a person.
• Body composition is the percentage of fat
tissue and lean tissue in the body.
Click the mouse button or press the
space bar to display information.
Body Mass Index
• Body mass index (BMI) is a ratio of your weight to
your height.
Weight (in pounds)
BMI =
x 703
2
[Height (in inches)]
(
)
• Follow these steps to calculate your BMI.
1. Multiply your height (in inches) by your height (in
inches).
2. Divide your weight (in pounds) by the number
from Step 1.
3. Multiply the number from Step 2 by 703.
Click the mouse button or press the
space bar to display information.
Click the mouse button or press the
space bar to display information.
Click the mouse button or press the
space bar to display information.
How to Determine Desirable Weight and
Body Composition
• The physician or dietitian will ask your age and
measure your height and current weight.
• The body frame is the approximate weight and
density of the bone structure.
• The basal metabolic rate, or BMR, is the
number of calories the body uses at rest .
– A calorie is a unit of energy produced by food and
used by the body.
Click the mouse button or press the
space bar to display information.
Body Frame
• The approximate weight and bone density of
the bone structure is your body frame.
• The size and thickness of bones vary from
person to person
• Determine if you have a small, medium, or
large body frame by either measuring
– The circumference of your wrist
– Measuring the breadth of your elbow
• There are standard measurements for male or
female in relation to a person’s height.
Click the mouse button or press the
space bar to display information.
Body Frame Reference - Women
•
•
•
Height under 5'2"
– Small = wrist size less than 5.5"
– Medium = wrist size 5.5" to 5.75"
– Large = wrist size over 5.75"
Height 5'2" to 5' 5"
– Small = wrist size less than 6"
– Medium = wrist size 6" to 6.25"
– Large = wrist size over 6.25"
Height over 5' 5"
– Small = wrist size less than 6.25"
– Medium = wrist size 6.25" to 6.5"
– Large = wrist size over 6.5"
Click the mouse button or press the
space bar to display information.
Body Frame Reference - Men
• Height over 5' 5"
–Small = wrist size 5.5" to 6.5"
–Medium = wrist size 6.5" to 7.5"
–Large = wrist size over 7.5"
Source:
http://www.umm.edu/imagepages/17182.htm#ixzz2HLOZ3Qj4
Click the mouse button or press the
space bar to display information.
How to Determine Desirable Weight and
Body Composition
• There are two kinds of body fat.
– Essential body fat is
the amount of body
fat needed for
optimal health.
– Adipose tissue is fat
that accumulates
around internal
organs, within muscle,
and under your skin.
Click the mouse button or press the
space bar to display information.
Body Fat for Teens
Healthful Body Fat %:
• Males: 11-17%
• Females: 16-24%
Ways to measure body fat:
• Skinfold calipers
• Underwater weighing
*A quick way to determine is to pinch a fold
of
skin on your upper arm. You may have
extra body fat if you pinch more than 1 inch.
Click the mouse button or press the
space bar to display information.
How to Determine Desirable Weight and
Body Composition
• How to make a weight management plan
– A weight management plan is based on
caloric intake and caloric expenditure.
– Caloric intake is the number
of calories a person takes in
from foods and beverages.
– Caloric expenditure is the
number of calories a person
uses for basal metabolic rate,
digestion, and physical activity.
Click the mouse button or press the
space bar to display information.
Gaining/Losing Weight
How many calories = 1 lb. ?
Click the mouse button or press the
space bar to display information.
Weight Gain/Loss
•
To gain weight, your caloric intake > caloric
expenditure
•
To lose weight, your caloric intake < caloric
expenditure
– The energy equivalent of one pound of body fat is
equal to 3500 calories.
•
To lose one pound, decrease caloric intake by 3500
calories and maintain the same amount of activity or
increase caloric expenditure by 3500 calories.
•
Regular exercise will increase the proportion of
weight loss from body fat.
Click the mouse button or press the
space bar to display information.
Gaining Weight
• A body weight that is 10% or more
below desirable body weight
is underweight.
• People who are underweight may
be malnourished.
• Malnutrition is a condition in which
the body does not get the nutrients
required for optimal health.
Click the mouse button or press the
space bar to display information.
How to Gain Weight Healthfully
•
Increase food intake.
– To gain 5 pounds.
– Gain one pound a week for 5 weeks. (increase caloric
intake 3500/week, 500/day)
– Increase # of servings from MyPyramid to do so
•
Follow the Dietary Guidelines.
– Don’t develop harmful eating habits that are difficult to
break.
•
Watch eating habits and activity levels.
– Eat snacks between meals.
– Continue to exercise
– Keep a journal food/beverage intake and weight gain
Click the mouse button or press the
space bar to display information.
Gaining Weight
• Overweight is a body weight
that is 10% or more than
desirable body weight.
• Obesity is a body weight that
is 20% or more than desirable
body weight.
Click the mouse button or press the
space bar to display information.
Steps to Lose Weight Healthfully
•
Decrease food intake.
– Suppose you want to lose 10 pounds.
– You may want to lose 2 pounds/week for 5 weeks
• You need to use 1000 more calories each day than you
take in.
• You could reduce your caloric intake by 500 and burn
500 exercising.
•
Follow the Dietary Guidelines.
•
Stay active.
– Physical activity increases BMR, tones muscle, secretes
beta-endorphins (improves mood).
•
Keep a journal.
Click the mouse button or press the
space bar to display information.
Calculate your BMR
• Women:
• BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7
x height in inches ) - ( 4.7 x age in years )
• Men:
• BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7
x height in inches ) - ( 6.8 x age in year )
Click the mouse button or press the
space bar to display information.
Harris-Benedict Formula
•
To determine your total daily calorie needs, multiply your BMR by
the appropriate activity factor, as follows:
•
If you are sedentary (little or no exercise) : Calorie-Calculation =
BMR x 1.2
•
If you are lightly active (light exercise/sports 1-3 days/week) :
Calorie-Calculation = BMR x 1.375
•
If you are moderatetely active (moderate exercise/sports 3-5
days/week) : Calorie-Calculation = BMR x 1.55
•
If you are very active (hard exercise/sports 6-7 days a week) :
Calorie-Calculation = BMR x 1.725
•
If you are extra active (very hard exercise/sports & physical
job or 2x training) : Calorie-Calculation = BMR x 1.9
Click the mouse button or press the
space bar to display information.
Mifflin St. Jeor Equation
•
For men:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age
(years) + 5
•
For women:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age
(years) – 161
**For kg type in “lb to kg” using Google
Click the mouse button or press the
space bar to display information.
Online Calculators
• BMI:
http://www.bmi-calculator.net/bmr-calculator/
• Harris-Benedict Formula:
http://www.bmi-calculator.net/bmrcalculator/harris-benedict-equation/
• BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/
Click the mouse button or press the
space bar to display information.
Study Guide
1. Match the following terms and definitions.
___
E adipose tissue
___
D serotonin
___
A malnutrition
___
C basal metabolic rate
___
B diuretic
A. a condition in which the body does
not get the nutrients required for
optimal health
B. a product that increases the
amount of urine excreted
C. the number of calories the body
uses at rest
D. a chemical in the body that helps
regulate drives and emotions
E. fat that accumulates around
internal organs, within muscle,
and under your skin
Click the mouse button or press the
space bar to display information.
Study Guide
2. Identify the following statements as
true or false.
_______
Obesity is a body weight that is 10 percent
false
more than desirable body weight.
_______
Bulimia is an eating disorder in which a
false
person cannot control eating and eats
excessive amounts
_______
People with anorexia do not recognize when
true
they are dangerously thin
_______
To lose weight, your caloric intake must be
true
less than your caloric expenditure
Click the mouse button or press the
space bar to display information.