Chapter Nine

1
Chapter Nine

• Managing Your Weight

2
Body Composition Basics

• Overweight
• Overfat
• Obese
• Ideal Body Weight

3
Overweight

• Means weighing more than most people your age,
  sex and height - usually determined by a
  height/weight chart.
• May be misleading if someone is very muscular.

4
Overfat

• Having more fat than you should as determined by
  your skinfold measurements.
• Females 25-30 fat is overfat
• Males 20-25 fat is overfat

5
Obese

• Being very overfat as determined by your skinfold
  measurements.
• Females greater than 30 fat
• Males greater than 25 fat

6
Ideal Body Weight

• The best weight for a person with body fat
  percentage maintained within an acceptable range.
• Females 19-22 ideal body fat
• Males 11-17 ideal body fat

7
Understanding Body Type

• Ectomorph
• Mesomorph
• Endomorph

8
Health-related Problems of Excess Fat

• High blood pressure
• Increased level of cholesterol and fats in the
  blood
• Bone and joint disorders
• Diabetes
• Lower back difficulties
• Respiratory ailments
• Greater chance of accidents

9
Causes of Overweight and Overfat

• Heredity and environment
• Childhood obesity
• Inactivity
• High fat diet
• Medical problems
• Creeping Obesity

10
Achieving a Healthy Weight
Getting Ready
Staying on Target
Achieving a Healthy Weight
Setting Goals
Getting Started
11
Exercise Weight Control

• Exercise...
• burns calories
• maintains muscle tone
• improves ability to burn fat
• uses stored fat if it is vigorous
• improves bodys ability to burn fat
• increases lean muscle tissue
• helps weight tends stay off

12
Combining Exercise a Diet Plan

• The best strategy for a lifetime of successful
  weight control is a sound, nutritious diet
  combined with regular, vigorous exercise.

13
Fad Diets
One that promotes an approach to eating that
depends on one food, a special combination of
foods, or the elimination of or our dependence on
one major food group. These diets ultimately
fail because they do not bring about a change in
basic eating habits.
14
Diet Aids (Pills, candy, gum, etc.)
These aids are designed to curb the appetite,
numb the taste buds or provide a feeling of
fullness. They may not be completely safe for
everyone. These aids do not contribute to
permanent weight loss.
15
Fasting and Extreme Calorie Restrictions
Fasting tends to confuse the body and it starts
burning up the wrong tissue. Weight lost by
fasting and other dramatic measures such as
extremely low calorie diets is mainly lean body
mass or muscle - not fat.
16
Myths about Weight Control

• Spot reducing - it cannot be done
• Specific food combinations can cause you to lose
  weight - there is no scientific evidence to
  support this.
• Eliminating cellulite - it is just fat and must
  be lost just like all other fat in the body
• Special equipment - recognize the limitations and
  dangers of using these techniques

17
Special Dangers of Dieting

• Anorexia Nervosa - a condition of self-imposed
  starvation in order to maintain an extremely low
  body weight
• Bulima - a pattern of binge eating and purging
  (eliminating) the food by vomiting and laxatives

18
Gaining Weight Safely

• Use muscle building exercises to stimulate
  muscular development
• Substitute fruit juices and skim milk for coffee
  and tea
• Drink a commercial nutritional supplement
• Eat healthy snacks between meals
• Eat 3 meals or more per day
• Eat larger portions
• Drink extra fluids
• Avoid eating more high-fat foods

19
Managing your Weight

• By establishing sound eating habits, you can gain
  control of your weight now and for the future.

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