1. +
Managing your Weight
Eat Well and MOVE!

2. +
Calorie Connection
 Main Idea: you maintain your weight by taking in as many
calories as you use
 Calories are units used to measure the energy found in
food.
 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. +
Metabolism
 The process by which the body breaks down substances
and 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 will
lose 1 POUND per week (safe)

4. +
How many Calories
 Your needs……..

5. +
BMI
 Body Mass Index and body composition help you judge
whether your weight is healthy
 BMI = a measure of body weight relative to height to determine
if you are:
 Overweight: heavier than standard weight/height
 Underweight: below standard weight/height
 Obese: excess of body fat

6. +
Calculate your BMI
 Worksheet
 Although BMI is quick and handy it doesn’t always tell the
whole story: a person who is very muscular may have a higher
BMI but still be healthy ex: Arnold Swartsnager

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. +
Healthy Ways to GAIN Weight
 Select foods from the 5 major food groups that are higher
in 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. +
Physical Activity!
 Benefits:
 Relieves stress
 Promotes normal appetite responses
 Increases self-esteem
 Feel more energetic
 Increases metabolism
 Increases lean muscle volume
 Woohooo!!!

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. +
Mix it UP!
 Tennis
 Running HAVE FUN!!
 Speed walking
 Basketball
 Hiking
 Swimming
 Zumba
 Pilates
 Yoga

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. +
LIFE LONG WEIGHT
MANAGEMENT……..
EAT WELL
AND MOVE!!!!!!