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
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
Grill and Bake Meats. Don’t fry!
Choose lean meats (chicken, fish) instead of fatty meats (sausage, red meat)
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Don’t drink your calories
Drink water!
If necessary, drink low calorie drinks such as skim milk or G2
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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.
Exercise daily
Increases metabolism
Goal: at least 30 minutes
Choose an activity that you will enjoy.
Get a workout partner.
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.