Maintaining a Healthy Weight

&Losing Weight the Healthy

WayOBJ: I will identify ways to maintain a healthy weight or lose weight the healthy way.

Bellwork

This is my dad. He has spent the majority of his life overweight and is now obese.

With a partner, discuss ways healthy ways to lose weight. On your paper, write a paragraph describing at least 8 ways that Dave can begin to lose weight the healthy way.

note: each person write their own bellwork

What is a healthy weight?

Body Mass Index (BMI): it measures height vs. weight

it tells someone what weight range they fall in

What is your body type? Is it easy for you to maintain a healthy weight?

Calories

Calories in = Calories burned then person stays same weight

Eat more calories than you burn= weight gain

Burn more calories than you eat = weight loss

An extra 3,500 calories = 1 lb. gained

Healthy weight loss would be 1% of body mass per week

Ex. 200 lb. woman’s goal would be 2 lbs. per week

YOUR TURN!

Joe gained 8 lbs in 65 days. How many calories per day is Joe overeating?

How should he begin to lose the 8 lbs?

A Healthy Diet Program

A Healthy Diet Program will accomplish 3 goals:

Maintain or Improve Body Composition

Improve Health

Improve Performance

WAYS TO MAINTAIN A HEALTHY WEIGHT OR

LOSE WEIGHT THE HEALTHY WAY

Choose foods low in calories

• Look at food labels to determine what foods are low in calories

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Eat 5 small meals instead of 3 large meals

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•Increases metabolism•Balances blood sugar levels•Encourages smaller stomach size

Eat breakfast everyday

• provides energy and increases metabolism

Eat lots of fruits and Vegetables

Low in calories

High in vitamins and minerals

Grill and Bake Meats. Don’t fry!

Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat)

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Limit the amount of sugar in your diet

High sugar foods are not filling calories

Don’t drink your calories

Drink water!

If necessary, drink low calorie drinks such as skim milk or G2

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Eat whole grains instead of refined grains

More filling

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Encourage your parents to buy healthy food

If it is not in the house, you won’t eat it.

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Plan ahead and prepare meals/snacks in advanceKeep cut up veggies and fruit in the fridge.

Cook more so that there are leftovers for a snack the next day.

Pack a lunch the night before. Pack an extra snack.

Eat at home instead of restaurants

At home, you can control the calories in your food. At restaurants, you lose control over what goes in your food.

Restaurant food is typically large portions and high in calories.

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Slow down when you eat

It takes 20 minutes for your brain to process that you are eating

Don’t eat in front of TV! Often people eat faster and more calories.

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Keep a record of food intake and exercise

People who keep a record are less likely to mindlessly eat and more likely to stick to a workout program.

Be more physically active

Exercise daily

Increases metabolism

Goal: at least 30 minutes

Choose an activity that you will enjoy.

Get a workout partner.

Lift weights

Increases metabolism

Builds muscle tissue (less fat mass)

Increases self-esteem

Individual assignment

Read: A Change for Healthy Living

Re-write Johnny’s day to include at least six changes or additions to his day that would foster weight loss?

Underline the changes and additions you made that would foster weight loss.

Partner assignment

Exchange stories with a partner.

Read their story and discuss the healthy changes/additions to the day. Make sure both are correct and turn assignment in.

Class discussion on Johnny’s Day

What changes would you make in his day?

Homework

Write down 8 ways to maintain a healthy weight or lose weight the healthy way

Teach 5 adults and 3 teenagers.

Ask them to sign your paper after you taught them.

see board for example