Weight Management
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Weight Management by Carone Learning
Transcript of Weight Management
Weight
Managementby Carone Learning
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Weight Management
Calories
Your body receives fuel, or energy, to
survive and to complete tasks
throughout the day from the food you
eat.
The energy value of the food is
measured in units of heat called
calories. Your body requires a certain
number of calories to survive; the
remaining calories you consume must
be used, or they will be stored as body
fat.
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Weight Management
Metabolism
Metabolism is the process of your body
utilizing the energy found in food.
Your basal metabolism is the minimum
amount of energy required for your body
to survive.
While you are resting, you are still
burning a slight amount of calories. The
rate at which you are burning and
utilizing calories is known as your
metabolic rate.
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Burning More Calories
When you exercise your metabolic rate
increases, meaning that you burn more
calories. Following exercise it takes your
metabolic rate a while to decrease;
therefore, you are burning more calories
both while you exercise and for a time
after you stop.
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Weight Management
Weight Management
Weight management is the
ability to maintain a proper
balance of the calories you
intake and those you expend.
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Weight Management
Three Statements
Weight management can be described
in three statements:
• If you take in the same amount of
calories as you burn, you will
maintain your current weight.
• If you take in fewer calories than you
burn, you will lose weight.
• If you take in more calories than you
burn, you will gain weight.
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Weight Management
Weight Control
The most effective way to control your
weight is to integrate this concept into
your life.
If you want to lose weight, you need to
take in fewer calories than you burn.
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Pound of Fat
Each pound of body fat is equivalent to
3,500 calories. To lose a pound of body
fat (a realistic, healthy amount) in a
week, you need to eliminate 500
calories each day.
This is calculated by taking the number
of calories, 3,500, and dividing it by the
number of days in the week.
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Ways to Eliminate
What are the ways to
eliminate these 500 calories?
• Consume 500 calories less
than you normally do.
• Increase your activity level
to burn 500 more calories.
• Use a combination of both
your diet and exercise.
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Weight Management
Investigate
You can investigate how
calories are expended by
examining the activities
Haylie performs in a day.
Haylie is a 110-pound girl,
who performs each activity
for 10 minutes.
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Example
Activity Calories Burned
Sitting Quietly 11
Playing the piano 20
Dancing 26
Walking 41
Tennis 55
Swimming 78
Running 97
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Healthy Weight Loss
An effective way to lose
weight is to begin
implementing the following
strategies.
These strategies will help you
lose weight in a healthy way
and keep the weight off.
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Weight Management
Essential Nutrients
Eat fewer calories.
As a teen, eat at least 1,400 to 1,600
calories daily in order to ensure you are
getting all the essential nutrients you
need.
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Enjoyable Exercise
Burn more calories through
exercise that you find
enjoyable and will want to
continue doing.
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Smart Goals
Set smart goals.
Losing ½ - 1 pound a week is
a realistic, attainable, and
safe goal.
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Low-Calorie Foods
Eat mainly low-calorie foods
from each of the five food
groups.
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Tiny Portion
Eat foods you like.
If your favorite food is high in
calories, just have a tiny
portion from time to time.
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Make it Last
Make a meal last at least 20
minutes.
Sit down to eat, take small
bites, put your utensils down
after each bite, and wait 5
minutes before having
seconds.
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Have a Plan
To avoid snacking, have a
plan about what you will do
when you are bored.
Only eat with other people,
and try doing something else
when you are tempted to
snack.
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Tips for Snacking
When you do snack, dish out
one portion, sit down at a
table (not in front of the TV),
and choose low-calorie
foods, such as carrots or
celery.
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Weight Management
Be Patient and Positive
Be patient with yourself and
think positively.
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