+Managing your WeightEat Well and MOVE!
+Calorie Connection Main Idea: you maintain your weight by taking in as manycalories as you use Calories are units used ...
+Metabolism The process by which the body breaks down substancesand gets energy from food…..converts food into FUEL! 350...
+How many Calories Your needs……..
+BMI Body Mass Index and body composition help you judgewhether your weight is healthy BMI = a measure of body weight re...
+Calculate your BMI Worksheet Although BMI is quick and handy it doesn’t always tell thewhole story: a person who is ver...
+Healthy Ways to lose Weight Choose nutrient dense foods Watch portion size Eat few food that are high in fats/sugars ...
+Healthy Ways to GAIN Weight Select foods from the 5 major food groups that are higherin calories: whole milk instead of ...
+Physical Activity! Benefits: Relieves stress Promotes normal appetite responses Increases self-esteem Feel more ener...
+TARGET HEART RATE WORKSHEET MHR 220 – age (16) = 204 RHR 204 - 72 = 132 multiply your percentage of fitness 132 time...
+Mix it UP! Tennis Running HAVE FUN!! Speed walking Basketball Hiking Swimming Zumba Pilates Yoga
+ActivitiesCalories Burned Per Hour Running, 8 mph 986 Rollerblading 913 Jumping Rope 730 Tae Kwon Do 730 Stair Climb...
+LIFE LONG WEIGHTMANAGEMENT……..EAT WELLAND MOVE!!!!!!
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Weight management lifelong

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Weight management lifelong

  1. 1. +Managing your WeightEat Well and MOVE!
  2. 2. +Calorie Connection Main Idea: you maintain your weight by taking in as manycalories as you use Calories are units used to measure the energy found infood. If you consume more than your body needs you GAIN weight If you use more calories than you take in, you will lose weight.
  3. 3. +Metabolism The process by which the body breaks down substancesand gets energy from food…..converts food into FUEL! 3500 CALORIES = 1 pound of FAT If you consume 500 fewer calories than you use everyday you willlose 1 POUND per week (safe)
  4. 4. +How many Calories Your needs……..
  5. 5. +BMI Body Mass Index and body composition help you judgewhether your weight is healthy BMI = a measure of body weight relative to height to determineif you are: Overweight: heavier than standard weight/height Underweight: below standard weight/height Obese: excess of body fat
  6. 6. +Calculate your BMI Worksheet Although BMI is quick and handy it doesn’t always tell thewhole story: a person who is very muscular may have a higherBMI but still be healthy ex: Arnold Swartsnager
  7. 7. +Healthy Ways to lose Weight Choose nutrient dense foods Watch portion size Eat few food that are high in fats/sugars Enjoy your favorite foods in moderation Be active Tone your muscles Stay hydrated
  8. 8. +Healthy Ways to GAIN Weight Select foods from the 5 major food groups that are higherin calories: whole milk instead of skim Choose higher calorie, nutrient rich foods:alvacados, nuts, cheese, dried fruits, Pbutter Eat nutritious snacks OFTEN Get regular activity: to ensure weight gain is muscle
  9. 9. +Physical Activity! Benefits: Relieves stress Promotes normal appetite responses Increases self-esteem Feel more energetic Increases metabolism Increases lean muscle volume Woohooo!!!
  10. 10. +TARGET HEART RATE WORKSHEET MHR 220 – age (16) = 204 RHR 204 - 72 = 132 multiply your percentage of fitness 132 times .75 = 99 Add back in your RHR 99 plus 72 = 171…….this is your target heart rate!Training zone is plus or minus 11 beats 160 to 181
  11. 11. +Mix it UP! Tennis Running HAVE FUN!! Speed walking Basketball Hiking Swimming Zumba Pilates Yoga
  12. 12. +ActivitiesCalories Burned Per Hour Running, 8 mph 986 Rollerblading 913 Jumping Rope 730 Tae Kwon Do 730 Stair Climbing 657 Swimming (crawl, moderate intensity) 618 Skiing, Cross Country 600 Aerobic Dance 588 Jogging, 5 mph 584 Playing in a Basketball Game 584
  13. 13. +LIFE LONG WEIGHTMANAGEMENT……..EAT WELLAND MOVE!!!!!!

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