DESIRED BODY WEIGHT

Weight is a result of metabolic responses of your body to your food intake, energy expenditure, and
physiologic processes. A simple elimination of food or addition of physical activity does not
encompass the entirety of weight management. Understanding how your body works is a vital key as
well as a combination of healthy food practices and a more active lifestyle.
How to gain and lose weight are probably some of the more common issues when it comes to health.
Along with this concept is weight maintenance. To understand it in simple terms, energy expenditure
is the amount of energy you spend through physical activity, while energy consumption is the amount
of energy you take in through food. They both play key roles in weight management. A simple formula
is shown here.
Weight Gain = energy consumed is greater than energy expended
= more food intake but less physical exertion
Weight Loss = energy consumed is less than energy expended
= more physical exertion but less food intake
Weight Maintenance = energy consumed equals energy expended
= physical exertion is the same with food intake

How to lose weight?

To lose weight you need to create a calorie deficit, which means you need to burn more calories than
you take in. You can do this by decreasing calories consumed or increasing your amount or intensity
of exercise. Plan to lose ½ -2 pounds per week. Losing more than that may indicate you are eating
too little or exercising too much. Note that 1 pound = 3,500 calories.
Example:
If you reduced your daily caloric intake by 300 calories per day, how much weight would you lose in
1 month?
(300 calories) (30 days) = 9000 calories
(9000 calories) / (3500 calories per pound) = 2.57 lbs loss per month

How to gain weight?

The process of gaining weight is just the opposite of losing weight. You need to increase your caloric
intake by 3,500 calories to gain one pound.
Example:
If you eat an extra turkey sandwich (240 calories) and a piece of fruit (60 calories) per day, how much
weight would you gain in 2 weeks?
240 calories + 60 calories = 300 extra calories per day
300 calories (14 days) = 4200 calories
(4200 calories) / (3500 calories) = 1.2 pounds gained every 2 weeks

Modifying your eating habits can aid you in managing your weight. Opting for more nutritious food
can help lessen health risks and improve your physique. Some of the common tips in weight
management are including fruits and vegetables in your meals, reducing intake of sweets, preparing
your meals in a healthier way, and decreasing portion sizes.
Aside from taking note of your eating habits, you should also take note of your actual weight as an
indicator of health risk. This has to do with getting your Body Mass Index (BMI). It is a rough measure
of body composition that is useful for classifying the health risks of body weight. It is also based on
the concept that a person’s weight should be proportional to height. BMI is calculated by dividing
your body weight (expressed in kilograms) by the square of your height (expressed in meters).

Low values of BMI: weight gain should be achieved.

Normal values: weight maintenance is recommended.
High values of BMI: the risk of arthritis, diabetes, hypertension, cancer, and other disorders increases
substantially.
A lifestyle that includes regular exercise may be more important for health than trying to reach any
“ideal” weight. Once you have established a body composition goal, you can then set a target range
for body weight.

NUTRITION
Nutrition is the intake of food, considered in relation to the body’s dietary needs. Good nutrition – an adequate,
well balanced diet combined with regular physical activity – is a cornerstone of good health. Poor nutrition can
lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development, and
reduced productivity. Remember, good health means wellness.

Determining Nutrient Needs

Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. The first three: carbohydrates,
protein and fats – are found in larger (“macro”) quantities in the body and thus referred to as macronutrients.
Vitamins and minerals which are found in smaller (“micro”) amounts are referred to as micronutrients.
Macronutrients

Macronutrients include carbohydrates, proteins and fats.

Carbohydrates and fats provide energy for daily activities and during exercise, recreational activity, or sports
training.

Proteins provide both energy and raw materials for recovery and repair.

All these three nutrient groups provide slightly different numbers of calories per gram, as follows:

• Carbohydrates provide about 4 calories per gram

• Proteins provide about 4 calories per gram

• Fats provide about 9 calories per gram

MICRONUTRIENTS

Micronutrients include vitamins and minerals. Minerals and vitamins, although part of energy-yielding
components in your body, cannot provide energy directly. Many have antioxidants, or cell-protecting functions
(e. g. vitamins A, C, and E; copper; iron; selenium; and zinc). It is important to consume DRI (Dietary Reference
In takes) amounts for vitamins and minerals (or at least obtain 70% of the DRI) to maintain overall health.

Vitamins

Vitamins A, B, C, D, E

Minerals
REFERENCES:

Callo, L. F. (2015). Physical education and health – Grade 10. 5th Floor Mabini Building, DepEd
Complex Meralco Avenue, Pasig City. Department of Education.
https://www.kstate.edu/paccats/Contents/Nutrition/PDF/Am%20I%20at%20a%20healthy%20
weight.pdf
http://www.who.int/topics/nutrition/en/
https://www.ptdirect.com/training-design/training-fundamentals/the-exercise-principles