H E A LT H Y A N D U N H E A LT H Y WAY S T O L O S E W E I G H T !

TECHNOLOGY AND YOUR HEALTH

BELL RINGER IN

• True or False• There are 3,500 calories in 1 pound• You need 6 8oz. glasses of water a day• The average intake of calories in teens is 2,000-

2,500 a day• Your brain needs 5 minutes to tell the stomach

that it is full. • Your body needs 50-60grams of sugar a day.• If you went for a bike ride for an hour you would

burn the same amount of calories that are in a 21oz soda.

ANSWERS BR IN

1. True2. False• Correct answer 8oz

3. True4. False• Correct answer 20 minutes

5. False• Correct answer 30-40 Grams a day

6. True

FUN FACT

• Studies show that approximately 95% of people who go on weight loss diets will gain all or some of the weight back within a year.

UNDERSTANDING WEIGHT LOSS

• Studies show that each day, the body burns 2-3 calories per pound of fat -- and 35-50 calories per pound of muscle.

• The more muscle mass your body has, the more calories you burn all day, even while you are sitting around studying or surfing the Internet.

KNOWING THE SCIENCE BEHIND IT. . . METABOLISM

• Scientific Definition• the rate in which the body makes or breaks chemical

bonds.

• Metabolism is the rate in which one's body burns off and utilizes calories.• Changing food into energy and using the energy to make

your hair grow or your lungs transferring oxygen to the bloodstream!

• Determined by one's genetic and amount of fat vs. muscle• The higher the better

1. BASAL RESTING METABOLISM

• Basal metabolic rate, or BMR, to determine how many calories your body burns at rest. • BMR accounts for 60 to 75% of your caloric burn for the

day. • Example: surfing the web, your heart pumping blood,

your eyes blinking.

2. DIGESTIVE METABOLISM

• Thermic effect of food (TEF): • turning carbs into sugar and turning protein into amino

acids—typically burns 10 to 15% of your daily calories.

• Digesting protein burns more calories than digesting carbohydrates or fat• about 25 calories for every 100 consumed (protein)• about 10-15 calories for every 100 consumed (carbs. &

fats)

3. EXERCISE AND MOVEMENT METABOLISM

• This part of your metabolism includes exercises; running, playing sports, riding your bike with friends.• Also is responsible for walking up the stairs, typing on a

computer, fixing your hair.

• Targets 15-30% of your bodies metabolic rate.

• So why do we always say you need to exercise to lose weight?

HERE'S THE KICKER. . .

• Fat is lazy!• It barely burns any calories at all throughout the day. • For your body to support a pound of fat, it needs to burn

a mere 2 calories a day. • That's why fat hates muscle (and why you should love

muscle), because muscle is constantly burning fat off.

• Muscle is power!• At rest, 1 pound of muscle burns 3 x as many calories

every day just to sustain itself• Most of those calories that muscle burns off come from

fat's storage units. • Adipose Tissue

MUSCLE IS POWER!

• At rest, 1 pound of muscle burns 3 x as many calories every day just to sustain itself

• Most of those calories that muscle burns off come from fat's storage units. • Adipose Tissue

• VS

FAT FIGHTS BACK!

• Fat tries to erode muscle and to fit more of its fat friends into your body.

• Visceral fat: resides behind the abdominal muscles, surrounding your internal organs.

• Visceral fat also will mess with the hormones in your body that regulate your metabolism

. . . which is why fat is bad!

WRAPPING IT UP

• What you need to know about Metabolism. . .

BELL RINGER OUT

• With all that you know now about Metabolism.

• Turn to your partner #1 and explain the overall concept that we discussed during this class.

• Turn to your partner #2 and explain how you can use this information to your advantage if you were trying to lose weight.

BELL RINGER IN

• Complete the Exercise and Burning Calories worksheet. • Independently

REFRESHER

• What type of metabolism burns the most calories and what percentage is it responsible for?

• Why is it important to incorporate strength training into a weight loss workout?

THE BEST WAY TO LOSE WEIGHT

• Is to burn more calories than you take in!

• Increasing activity and decreasing calorie intake!

WHAT CAN HELP US DO THIS??

Technology

HEALTHY VS. UNHEALTHY HABITS

Healthy

• Eat breakfast• Don’t “skip” meals to

save calories• Eat more fruits,

vegetables and whole grains• Eat more lean protein,

example skinless chicken or low-fat dairy

Unhealthy

• Snacking throughout the day• Eating straight out of

the bag or package• Huge helpings at

dinner• Eating to fast• Always nibbling when

you’re watching TV or doing your homework

HOMEWORK

• Keep our discussion on technology in the back of your mind for Mondays class.