Lesson 7.3 Managing Your Weight

What Is a Healthy Weight?

Do you ever wish you weighed than you actually do? Do you ever compare your weight to the weight of someone else? Sometimes comparisons with other people influence people’s beliefs about how much they should weigh. Perhaps you want to weigh what a friend weighs or what your favorite celebrity or athlete weighs. Comparing your weight to the weight of another person, however, is a bad idea. Your is the weight at which your body is healthy.

Several factors impact the ideal weight for your body (Figure 7.23). Because of these factors, people use several approaches to identify healthy weight ranges. Some of these approaches include the following:

• body

• (BMI)

• distribution

Body Composition

is the ratio of the various components— , , and —that make up your body. The size and shape of two people who weigh the same, but differ in body composition, can be very different. , , and level of physical activity influence a person's body composition (Figure 7.24).

To better understand the concept of , try to envision a brick of metal in comparison to a brick of Styrofoam® of the same size. The metal weighs much more than the Styrofoam. In the same way that metal weighs more than Styrofoam, muscle and bone weigh more than fat. As such, a person with a higher ratio of muscle to fat will weigh more than a person of the same size with a lower ratio of muscle to fat.

Body composition is an in weight. For example, a person may weigh more than others due to being more muscular, not due to being affected by . Athletes often train for long hours, which and increases . As a result, athletes often have much averages than , even though they may weigh as much or more (Figure 7.25).

A person's also affects body composition. bodies tend to have more than those of . Female bodies tend to have a greater proportion of fat. On average, adult males have a body-fat percentage of 15 percent and adult females have a body-fat percentage of 25 percent. Females have a higher percentage of body fat than males to support their role in reproduction.

Body Mass Index (BMI)

(BMI) is a tool for assessing an individual’s weight status. This index is calculated by dividing a person’s weight in pounds by height in inches squared. This number is then multiplied by a factor of 703 (Figure 7.26).

is calculated in the same way for , , and . The resulting number, however, receives different interpretation for different age groups. Because children and teens are still growing, their BMI values are plotted on growth charts based on . The BMI percentile for children and teens indicates the relative position of the person’s BMI compared with others of the same sex and age. (See the Appendix in the back of this book to view the BMI charts for boys and girls.)

For children and teens, the Centers for Disease Control and Prevention ( ) defines as having, for a particular height, excess body weight from , , , , or a combination of these factors. The CDC defines obesity as having excess body fat or excessive overweight. According to the CDC, children and teens who are affected by have a body weight that is too low compared with others of the same sex and age. For adults, these weight categories are based on specific BMI values.

BMI calculation is an easy method for assessing weight status, but it is not perfect. For some individuals, BMI is not accurate due to differences in body composition. Because muscle and bone weigh more than fat, people who are highly fit or muscular may have a high BMI, which incorrectly places them in the overweight category. Likewise, an individual may have a body weight in the acceptable range, but a high percentage of body fat to muscle. BMI would inaccurately place this person in the healthy range.

Body-Fat Distribution

Another factor that influences ideal body weight is , or the location of fat deposits on your body (Figure 7.27). Body-fat distribution can be as important, if not more important, to your health as how much fat you have. One method for assessing body-fat distribution is to your . This measurement is simple to obtain and can be an indicator of excess . You can also use this measurement to monitor your progress toward meeting weight-management goals.

For those affected by , distribution of fat on the body is often a of physical consequences than actual weight, BMI, or total body fat. People who have have extra fat around the waist and , , and . This can lead to a greater risk of developing , , and . Males are more likely than females to store fat in the abdomen, which also increases risk for heart disease.

How Does Weight Affect Your Health?

Your weight has an on your now and in the future. , , and can cause a variety of health consequences.

When people do not take in enough and experience underweight, they can develop , , or conditions. They may also feel tired often and are more likely to get sick. This is because their bodies are less able to fight off .

or leads to increased risk of . It also increases risk for developing high blood pressure, , and . In this disorder, the body is unable to utilize blood glucose properly. About 5,000 children under age 20 develop type 2 diabetes each year (Figure 7.28). People who are affected by overweight or obesity are more likely to experience respiratory, sleep, and joint conditions and may have trouble getting pregnant.

To avoid the health risks associated with underweight, overweight, and obesity, you need to know how to make good food choices and in healthy ways.

Strategies for Healthy Weight Management

Making long-term changes to weight requires a permanent, in eating and physical activity habits. To maintain your current weight, you must balance calories you consume with calories used during (Figure 7.29). To lose weight, you must consume fewer calories than you burn, and to gain weight, you must consume more calories. All of these activities require a healthy eating and physical activity plan that fits with your daily life. You can use several to lose, gain, or maintain your weight.

Set and Reward Realistic Goals

One strategy for healthy weight management is to , short-term goals regarding eating and physical activity. For example, you might decide to

• snack on foods between meals

• instead of chips as a mid-morning pick-me-up

• with a friend instead of watching television after school

Be sure to examine your progress toward your goals. Setting and meeting allows you to feel good about having some success. It inspires you to feel more confident that you can achieve your for overall health. Also, be sure to reward yourself for making progress on or meeting your short-term goals. For example, after successfully running three miles or substituting water for soda for one month, reward yourself with something you want to do. Avoid using food as a reward.

It is also important to set long-term goals. A healthy lifestyle helps maintain a healthy weight. Your short-term goals should help you build toward a that you can continue for the rest of your life.

Limit Screen Time

People who spend many hours or playing video games are more likely to be overweight or affected by obesity than those who in front of screens. In one study, the children and teens who said they have a television in their bedroom watched more TV each day than their peers. They were also more than twice as likely to show higher levels of and larger waist sizes.

Develop a habit that calls on you to and be active for a set period of time every day. Find a way to fit the activity into your schedule so you can be sure to do it. Avoid trying to do too much at the beginning. If your goal is to run a mile or two, you might need to build up to it. Try doing a combination of at first. This will help you develop the staying power to be active longer. Choosing you enjoy will help you be more likely to stay active. (Figure 7.30).

Think Positively

Another way to reach your goal is to about your healthy eating and physical activity habits. First, remember that making takes time. Do not attempt to make too many changes all at once. gradually is more likely to ensure the habits become permanent. Second, remember that everyone who is trying to create new eating and activity habits will have some or lapses. The important thing is to keep these lapses brief. Return to the new habits you are trying to adopt as quickly as possible.

Avoid Unhealthy Strategies

As many as adults in the United States diet each year. People spend a tremendous amount of money—an estimated $33 billion each year—on and products. Although these programs and products are for the people who sell them, they often promise more than they can deliver.

The amount of weight people lose using any of these programs tends to be . As a result, most people who participate in weight-loss programs regain about one-third of any weight lost within one year and return to their initial weight within three to five years.

Some examples of unhealthy weight management are and the use of appetite suppressants. Fad diets often restrict certain types of food groups (such as carbohydrates) and may require the purchase of special, and often expensive, . The goal of these fad diets is to lose a large amount of weight in a short time. Unfortunately, these types of can result in muscle loss and nutritional deficits, which is dangerous to your health (Figure 7.31). In addition, people often quickly regain any because the habits that led to the initial weight gain did not change.

Eat Mindfully

The term describes being fully focused on the present moment. You can eat mindfully by paying attention to the foods you eat. Mindful eating helps people make choices, since people focus on the foods they put into their bodies. Figure 7.32 shows some strategies you can use to practice eating mindfully.

Monitor Eating

Monitoring when and what you eat is another for managing weight. It is easy to forget about some of the calories you take in each day, especially outside a regular meal. For example, you might eat while you study or have a candy bar as a quick after-school snack. One way to monitor when and what you eat is to keep a food diary, or daily record of what you eat.

Enlist Support

Changing activity behaviors is difficult. Having support from others, however, can help (Figure 7.33). Simply having a friend who will go to the gym or go for walks with you can help (Figure 7.34). Tell friends and family members about your goal and ask them to or join in your efforts. The best results occur when family members change their own eating habits and provide healthier foods in the home. You can talk to about changing the eating habits and types of foods offered at home.

Some people participate in formal groups to manage their weight. Group approaches are especially effective because they provide social support and healthy competition. It is a good idea to consult with a if you are struggling with weight management. These professionals can help you determine the strategy best for your health.