352 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. Overweight adults are encouraged to lose weight, but overweight children and adolescents are not. This is because young people can “grow into” leaner bodies by slowing their weight gain as they grow and develop. Weight loss could negatively affect normal growth. Overweight adults, however, are advised to lose weight and stabilize their weight at a healthy level. In addition to fat, the body’s bone and muscle also contribute to its weight. These two body components actually weigh more than fat tissue. An athlete’s BMI, therefore, may fall in the overweight range due to a large muscle mass. For nonathletes, however, a high BMI usually indicates excess body fat. Overweight and obesity are common at all age levels, but not everyone needs to lose weight. People at a healthy or normal weight should try to maintain it. Those who are underweight should focus on gaining weight. Healthy Weight Loss Many people have a goal to lose unwanted pounds. Most people gain weight because they consume more calories than they burn. The excess calories are stored as fat. As fat stores accumulate, weight gain occurs. Obesity is one of today’s major health problems. Obese individuals are more likely to develop high blood pressure, diabetes, and heart disease. Obesity may also have a negative impact on a person’s self-concept. For many overweight people, reaching a healthy weight is diffi cult. Promises of quick weight loss from diets and diet aids may be tempting. These diets are often fad diets, or popularized diets that usually promise rapid weight loss. People should beware of quick weight-loss promises, however. Dietitians agree there is no fast and easy way to lose weight. Weight loss should be a gradual process. It is best achieved by increasing physical activity and choosing sensible portions of healthful foods. Healthy Weight Gain Being underweight can have adverse effects on health just as being overweight can. Adults who have a BMI below 18.5 are considered underweight. People who are underweight may suffer from more infections. They also tend to have low energy levels and may chill easily. People who are underweight should consult a physician before adjusting their eating habits to gain weight. This will help them determine if a physical or emotional problem is preventing them from gaining weight. To gain weight, choose nutritious foods that provide more calories per serving. Increasing portion sizes and adding nutritious snacks will add calories to the diet. Eating fi ve or six small meals rather than three large meals each day will also foster weight gain. For one week, keep a log of the hours when you are active. Give a rating per hour to each of your actions: three points for vigorously active, two points for very active, and one point for moderately active. (Decide as a class what activities fit into each category. Do not log inactive hours such as sleeping or sitting in class.) After a week, total your points for each day and for the week. Then write a paragraph stating your conclusions regarding level of activity and weight. Wellness Awareness Analyze and Solve The “Iced Tea Diet” promises you will lose 15 pounds in three weeks. You simply have to replace two meals a day with a glass of iced tea. If you needed to lose weight, would you follow this diet? Explain why or why not.