Weight ManagementNutrition UnitMrs. LoveladySmiths Station Freshman Center

Individual Evaluation•Answer the following questions in your

notes.•Take time to think about your answers.•Here we go…

How fit am I right Now? •Not at all – extremelya. To be the proper size and shape for:

What are my fitness habits?

How can I improve my fitness?•What could you add to your

routine/schedule?•What can I do differently?

How does food affect my physical fitness program?

LIST 5 THINGS:•List at least five things that are an eating

problem for you…▫Example:

Snacking after school Once I start eating cookies, I can’t stop T.V or friends

Be detailed!

Weight Management•Our physical body is inherited•Can’t change body proportions•We need to learn to accept our shape and

maintain a healthy weight.

Body Shapes

Body Shapes of Women:Apple (triangle downward)Apple shaped women have broader shoulders and bust, and narrower hips.Banana or straight (rectangular)The waist measurement is less than 9 inches smaller than the hips or bust measurement.Pear or spoon or bell (triangle upward)The hip measurement is greater than the bust measurement.Hourglass shape (triangles opposing, facing in)The hip and bust are almost of equal size with a narrow waist.A study of over 6,000 women at the North Carolina State University around 2005 found that 46% were banana, just over 20% pear, just under 14% apple, and 8% hourglass. The hourglass is normally accepted as the ideal female shape in Western countries.

General Guidelines about Weight•Women: 100lbs at 5ft and 5lbs. For each

additional inch. Plus and minus 10%▫Ex. 5’5’’ =125lbs. Range 112-138lbs.

Guidelines Cont.•Men: 106 for 5ft. And 6lbs. For each

additional inch. Plus or minus 10%▫ex. 5’10’’=166lbs. = range 150-183lbs.

Influential factors•Physical•Emotional•Social•Religious•Culture•Financial•Nutrition knowledge•habits

Obesity •Defined as 20% above the normal weight

range.•It is associated with the following health

concerns: ▫Stroke▫Adult-onset diabetes▫Heart disease

▫Lack of exercise is the major contributor to obesity in the U.S.

Obesity Cont.Well over half the adults 1/5 of all our children!

You only get one body!!!Don’t commit suicide by food

How to lose weight?????Weight loss should include: Energy balance equation:• Eating a variety of foods• Include all food groups• Carbs, proteins, and fats• DO NOT skip meals• Only lose 1-2 lbs. a week

• Calories in/consumed vs.• Calories out/used

Behavior Modification: to lose weight•Set realistic goals•Develop new eating habits and change old

ones•Increase exercise•Eating a variety of foods

Gaining Weight•Eat larger portions of nutrient dense

foods•Eat regular meals•Add nutritious snacks between meals•Avoid high sugar and high fat snacks

Avoid fad diets:•Very low calorie•Diets based upon food limits•Plans that promise quick weight loss•High protein, low carb•Fasting –going without food