LESSON 2 IN PE:

IMPORTANCE OF WEIGHT
MANAGEMENT
DIRECTION: IDENTIFY WHAT TYPE OF FOOD IS SHOWN IN THE
PICTURE BY PUTTING THE LETTER INTO THEIR RESPECTIVE
AREA.
GO GROW GLOW
A. B. C.

D. E. F.

G. H. I.
 SO MANY REASONS TO GET GOING!
ALONG WITH EATING
HEALTHFULLY, PHYSICAL ACTIVITY
IS INTEGRAL TO WEIGHT
MANAGEMENT. RESEARCH HAS
SHOWN THAT PHYSICAL ACTIVITY
HELPS YOU TO LOSE WEIGHT AND
KEEP IT OFF. NOT ONLY DOES IT
BURN CALORIES BUT THERE ARE
NUMEROUS OTHER ADVANTAGES
OF A PHYSICALLY ACTIVE
LIFESTYLE
• HELPS REGULATE THE APPETITE
• HELPS TO BOOST METABOLISM
• REDUCES STRESS
• MAY HELP WITH INSOMNIA
• IS ASSOCIATED WITH A DECREASED RISK FOR
HEART DISEASE, TYPE 2 DIABETES, HIGH BLOOD
PRESSURE, OSTEOPOROSIS
 WHY IS PHYSICAL ACTIVITY IMPORTANT?

• REGULAR PHYSICAL ACTIVITY IS IMPORTANT FOR

GOOD HEALTH, AND IT’S ESPECIALLY IMPORTANT
IF YOU’RE TRYING TO LOSE WEIGHT OR TO
MAINTAIN A HEALTHY WEIGHT.
 WHY IS PHYSICAL ACTIVITY IMPORTANT?
• WHEN LOSING WEIGHT, MORE PHYSICAL ACTIVITY INCREASES THE
NUMBER OF CALORIES YOUR BODY USES FOR ENERGY OR “BURNS
OFF.” THE BURNING OF CALORIES THROUGH PHYSICAL ACTIVITY,
COMBINED WITH REDUCING THE NUMBER OF CALORIES YOU EAT,
CREATES A “CALORIE DEFICIT” THAT RESULTS IN WEIGHT LOSS.
• MOST WEIGHT LOSS OCCURS BECAUSE OF DECREASED CALORIC
INTAKE. HOWEVER, EVIDENCE SHOWS THE ONLY WAY TO MAINTAIN
WEIGHT LOSS IS TO BE ENGAGED IN REGULAR PHYSICAL ACTIVITY.
• MOST IMPORTANTLY, PHYSICAL ACTIVITY REDUCES RISKS OF
CARDIOVASCULAR DISEASE AND DIABETES BEYOND THAT PRODUCED
BY WEIGHT REDUCTION ALONE.
• PHYSICAL ACTIVITY ALSO HELPS TO MAINTAIN
WEIGHT, REDUCE HIGH BLOOD PRESSURE, REDUCE
RISK FOR TYPE 2 DIABETES, HEART ATTACK,
STROKE, AND SEVERAL FORMS OF CANCER,
REDUCE ARTHRITIS PAIN AND ASSOCIATED
DISABILITY, REDUCE RISK FOR OSTEOPOROSIS AND
FALLS, AND REDUCE SYMPTOMS OF DEPRESSION
AND ANXIETY.
 OVERVIEW OF OBESITY IN THE PHILIPPINES

• OVERWEIGHT AND OBESITY ARE DEFINED AS ABNORMAL OR EXCESSIVE FAT

ACCUMULATION THAT MAY IMPAIR HEALTH AND REDUCE LIFE EXPECTANCY
(WHO). THESE ARE MEDICAL CONDITIONS THAT HAVE NEGATIVE EFFECTS
ON HEALTH. ACCORDING TO THE FOOD AND AGRICULTURE ORGANIZATION
OF THE UNITED NATIONS (FAO), THE PHILIPPINES AND INDIA ARE AMONG
THE DEVELOPING COUNTRIES WITH HIGH LEVELS OF OBESITY AND
UNDERNUTRITION. THIS IS AN ALARMING ISSUE THAT NEEDS TO BE
ADDRESSED
• IN THE PHILIPPINES, 3 OUT OF 10 FILIPINO ADULTS
ARE NOW OBESE (NNC, 2015). THERE ARE DIFFERENT
FACTORS THAT MAY LEAD TO OBESITY, SUCH AS:
A. INACTIVE PHYSICAL LIFESTYLE
• CHILDREN AND YOUTH AGED 5-17 SHOULD
ACCUMULATE AT LEAST 60 MINUTES OF MODERATE-TO-
VIGOROUS-INTENSITY PHYSICAL ACTIVITY DAILY
INCLUDING BONE AND MUSCLE STRENGTHENING.
B. IMPROPER FOOD SELECTION
• STORE HEALTHY FOODS IN THE FRIDGE. AVOID HIGH
SUGAR SUCH AS SODA DRINKS AND FATTY FOODS.
C. ENGAGING IN INACTIVE RECREATION
• MOST OF THE CHILDREN SPEND MORE TIME IN USING
COMPUTERS AND PLAYING VIDEO GAMES. THESE
PAST TIMES HAVE NEGATIVE IMPACT ON HEALTH.
D. GENETICS
• A FAMILY WITH A TENDENCY TO BECOME
OVERWEIGHT MAY PASS ON THIS GENE DISORDER TO
THEIR CHILDREN THAT CAN CAUSE SEVERE
CHILDHOOD OBESITY.
 HEALTH PROBLEMS ASSOCIATED WITH
OBESITY
• IF A PERSON OFTEN CONSUMES UNHEALTHY FOOD, THEN
HE/SHE IS PRONE TO LIFESTYLE DISEASES SUCH AS HEART
DISEASES, OBESITY, AND DIABETES. ASIDE FROM FAULTY
DIET AND IMPROPER EXERCISE, OTHER RISK FACTORS
CAN BE NONMODIFIABLE OR MODIFIABLE (UDAN, 2009)
A. NON-MODIFIABLE
ARE RISK FACTORS
THAT CANNOT BE
CONTROLLED.
• AGE
• GENDER
• HEREDITY
B. MODIFIABLE ARE RISK
FACTORS THAT CAN BE
CONTROLLED.
• STRESS
• SMOKING
• ALCOHOL INTAKE
• PERSONALITY
PHILIPPINE FOOD PYRAMID/MY FOOD PLATE
• BEING HEALTHY IS A CHALLENGING TASK. MANY THINGS
ARE TO BE CONSIDERED SUCH AS EXERCISING
REGULARLY, EATING VARIETY OF NUTRITIOUS FOODS,
AND ENGAGING IN ACTIVITIES THAT MAKE YOU IN GOOD
PHYSICAL SHAPE. THE FOOD PYRAMID IS AN EASY WAY
TO UNDERSTAND HEALTHY EATING. IT PROVIDES DIETARY
GUIDANCE IN A VISUAL FORMAT THAT HELPS IMPROVE
EATING HABITS AND ACTS AS A REMINDER.
 WEIGHT MANAGEMENT TACTICS
• MAINTAINING WEIGHT IS NOT AN EASY TASK. CONSISTENT
PROPER MONITORING AND FOCUSING IN LIFE GOALS ARE
ESSENTIAL TO ATTAIN HEALTHY WEIGHT. BELOW ARE SOME
WAYS TO A SUCCESSFUL WEIGHT MANAGEMENT.
• A. BE MORE ACTIVE
• B. HAVE A HEALTHIER APPROACH TO THE WHOLE FAMILY’S
EATING HABITS
• C. DO NOT SKIP MEALS
• D. CONSULT A DOCTOR OR ANY PROFESSIONAL FOR ADVICE
DO YOU MAINTAIN YOUR PROPER WEIGHT? CREATE A
SLOGAN SHOWING THE BENEFITS OF KEEPING A
HEALTHY WEIGHT.
 OPEN BOOK

• DIRECTION: BELOW ARE SELECTED ARTICLES ON THE

IMPORTANCE OF WEIGHT MANAGEMENT. READ THE
THREE AND SELECT THE BEST PRACTICES AND EFFECTIVE
WAY OF MAINTAINING HEALTHY WEIGHT. WRITE YOUR
ANSWER IN THE TABLE PROVIDED.
 ARTICLE 1:

WHY IS A HEALTHY WEIGHT IMPORTANT?

• REACHING AND MAINTAINING A HEALTHY WEIGHT IS IMPORTANT
FOR OVERALL HEALTH AND CAN HELP YOU PREVENT AND CONTROL
MANY DISEASES AND CONDITIONS. IF YOU ARE OVERWEIGHT OR
OBESE, YOU ARE AT HIGHER RISK OF DEVELOPING SERIOUS HEALTH
PROBLEMS, INCLUDING HEART DISEASE, HIGH BLOOD PRESSURE, TYPE
2 DIABETES, GALLSTONES, BREATHING PROBLEMS, AND CERTAIN
CANCERS. THAT IS WHY MAINTAINING A HEALTHY WEIGHT IS SO
IMPORTANT: IT HELPS YOU LOWER YOUR RISK FOR DEVELOPING THESE
PROBLEMS, HELPS YOU FEEL GOOD ABOUT YOURSELF, AND GIVES YOU
MORE ENERGY TO ENJOY LIFE.
WHAT IS OVERWEIGHT AND OBESITY?
• OVERWEIGHT IS HAVING EXTRA BODY WEIGHT FROM MUSCLE, BONE,
FAT, AND/OR WATER. OBESITY IS HAVING A HIGH AMOUNT OF EXTRA BODY
FAT. BODY MASS INDEX (BMI) IS A USEFUL MEASURE OF OVERWEIGHT AND
OBESITY. THE INFORMATION ON THIS WEB SITE WILL PROVIDE YOU WITH
INFORMATION ABOUT BMI (INCLUDING LIMITATIONS OF THIS MEASURE)
AND HOW TO REACH AND STAY AT A HEALTHY WEIGHT. TALK TO YOUR
HEALTH CARE PROVIDER IF YOU ARE CONCERNED ABOUT YOUR BMI.
WHAT FACTORS CONTRIBUTE TO A HEALTHY WEIGHT?
• MANY FACTORS CAN CONTRIBUTE TO A PERSON’S WEIGHT. THESE
FACTORS INCLUDE ENVIRONMENT, FAMILY HISTORY AND GENETICS,
METABOLISM (THE WAY YOUR BODY CHANGES FOOD AND OXYGEN INTO
ENERGY), AND BEHAVIOR OR HABITS.
 ARTICLE 2:

HEALTH & WEIGHT MANAGEMENT

• MAINTAINING A HEALTHY WEIGHT IS AN IMPORTANT PART
OF LIFELONG WELL-BEING, BUT IT CAN BE CHALLENGING TO
FIND THE RIGHT BALANCE AND NAVIGATE ALL OF THE
MYTHS AND FALSE PROMISES OUT THERE ABOUT DIET AND
WEIGHT LOSS. BEING EITHER UNDERWEIGHT OR
OVERWEIGHT CARRIES CERTAIN HEALTH RISKS, BUT THEY
ARE JUST A PART OF THE OVERALL EQUATION, WHICH ALSO
MUST INCLUDE ACTIVITY LEVEL, NUTRITION, LIFESTYLE AND
OTHER HEALTH CONDITIONS.
 DIETING & WEIGHT MANAGEMENT
FOR MANY, FOLLOWING A DIET CAN HELP THEM LOSE WEIGHT AND MAINTAIN A
HEALTHY WEIGHT OVER TIME. NOT ALL DIETS ARE EQUAL, HOWEVER, AND MANY
FAD DIETS OR EXTREME CALORIE RESTRICTION PLANS CAN ACTUALLY HAVE A
NEGATIVE IMPACT ON YOUR HEALTH AND LEAD TO MORE WEIGHT GAIN IN THE
FUTURE. THE NATIONAL INSTITUTES OF HEALTH RECOMMENDS MODIFYING YOUR
HABITS OR CHOOSING DIETS THAT PROMOTE:
• MAKING HEALTHY FOOD CHOICES, LIKE EATING MORE FRUITS AND VEGETABLES,
• EATING SMALLER PORTIONS BY ADHERING TO SERVING SIZES FOR YOUR MEALS,
• ADDING ACTIVITY TO YOUR DAILY LIFE AND GETTING BETWEEN 150 – 300
MINUTES OF ACTIVITY EACH WEEK.
• MANY DIET PLANS WILL BUILD THESE HEALTHY HABITS INTO YOUR PLAN, AND
IT’S IMPORTANT TO CHOOSE A PLAN THAT TAKES A LIFE-LONG PERSPECTIVE ON
WEIGHT MANAGEMENT AND OVERALL HEALTH.
EATING HEALTHY
• WITH SO MUCH FAD-SCIENCE OUT THERE AND NEW DISCOVERIES BEING MADE
DAILY, IT’S DIFFICULT TO KEEP UP WITH HEALTH EATING GUIDELINES AND MAKE
SURE YOU’RE TAKING CARE OF YOURSELF. HOW MUCH SALT IS TOO MUCH SALT?
ARE GRAINS HEALTHY AND WHAT IS AN APPROPRIATE PORTION SIZE? IS A DIET
SODA BETTER THAN A REGULAR SODA?
• OUR RECIPES AND ARTICLES ARE HERE TO HELP YOU KEEP UP WITH THE LATEST
UPDATES AND KNOW HOW TO FOLLOW A HEALTHY EATING PLAN.
STAYING ACTIVE
• HOW MUCH EXERCISE SHOULD YOU GET AND WHAT KIND? WE ARE HERE TO
HELP YOU KEEP UP-TO-DATE WITH THE LATEST GUIDELINES ON AEROBIC
EXERCISE AND STRENGTH TRAINING. THE NATIONAL INSTITUTES OF HEALTH
RECOMMEND AT LEAST 150 MINUTES OF AEROBIC EXERCISE PER WEEK IN
ADDITION TO 2 STRENGTH TRAINING SESSIONS PER WEEK.
 WHEN DIETS DON’T WORK
• FOR SOME, GENETICS, LIFESTYLE OR OTHER HEALTH CONDITIONS
MAY RENDER DIETING AND ACTIVITY INEFFECTIVE OVER THE LONG-
TERM AS A WEIGHT LOSS TECHNIQUE. WHILE HEALTHY EATING
HABITS AND STAYING ACTIVE ARE IMPORTANT FOR YOUR HEALTH
NO MATTER WHAT, FOR SOME TAKING OTHER MEASURES TO LOSE
WEIGHT MAY BECOME NECESSARY IF THEY HAVE TRIED
TRADITIONAL ROUTES WITHOUT SUCCESS. WEIGHT LOSS SURGERY,
OR BARIATRICS, IS THE ONLY PROVEN, LONG-TERM TREATMENT FOR
OBESITY. FOR THOSE THAT ARE ELIGIBLE, THE WEIGHT LOSS IS MORE
SUBSTANTIAL AND MORE SUSTAINABLE THAN OTHER METHODS.
 ARTICLE 3:
MAINTAIN, DON’T GAIN
• MAINTAINING A HEALTHY WEIGHT IS IMPORTANT FOR HEALTH. IN
ADDITION TO LOWERING THE RISK OF HEART DISEASE, STROKE,
DIABETES, AND HIGH BLOOD PRESSURE, IT CAN ALSO LOWER THE RISK OF
MANY DIFFERENT CANCERS. MOVE MORE, EAT LESS. TURNING OFF THE
TELEVISION AND SKIPPING THE SUGARY DRINKS ARE TWO WAYS TO GET
STARTED. YOUR WEIGHT, YOUR WAIST SIZE, AND THE AMOUNT OF WEIGHT
GAINED SINCE YOUR MID-20S CAN HAVE SERIOUS HEALTH IMPLICATIONS.
THESE FACTORS CAN STRONGLY INFLUENCE YOUR CHANCES OF
DEVELOPING THE FOLLOWING DISEASES AND CONDITIONS:
CARDIOVASCULAR DISEASE, HEART ATTACK, STROKE, DIABETES,
CANCER, ARTHRITIS, GALLSTONES, ASTHMA, CATARACTS, INFERTILITY,
SNORING, AND SLEEP APNEA.
DOES BEING OVERWEIGHT REDUCE MORTALITY?
• YOU MAY HAVE SEEN NEWS COVERAGE OF A STUDY CLAIMING THAT BEING
OVERWEIGHT AND OBESE MAY REDUCE MORTALITY BUT A PANEL OF EXPERTS
DISCUSSED WHY THE GENERAL PUBLIC SHOULD NOT RELY ON THESE FLAWED
STUDY FINDINGS. THE MAIN FLAW OF THIS STUDY IS THAT THE NORMAL
WEIGHT GROUP, WHICH SHOWED AN INCREASED MORTALITY RISK COMPARED
TO THE OVERWEIGHT GROUP, INCLUDED MORE HEAVY SMOKERS, PATIENTS
WITH CANCER OR OTHER DISEASES THAT CAUSE WEIGHT LOSS, AND ELDERLY
PEOPLE SUFFERING FROM FRAILTY. THERE WAS NO DISTINCTION MADE
BETWEEN THESE UNHEALTHY NORMAL WEIGHT PEOPLE AND LEAN HEALTHY
INDIVIDUALS. THE OVERWEIGHT AND OBESE GROUPS DID APPEAR TO HAVE A
LOWER MORTALITY RATE THAN THIS MIX OF HEALTHY AND VERY
UNHEALTHY NORMAL WEIGHTED INDIVIDUALS, AND THIS FLAW LED TO
FALSE CONCLUSIONS THAT OVERWEIGHT AND GRADE 1 OBESITY CARRY NO
RISK AND MAY OFFER REDUCED MORTALITY.
 WHAT CAUSES WEIGHT GAIN?
• 1. DIET: THE QUANTITY AND QUALITY OF FOOD IN YOUR DIET HAS A STRONG IMPACT
ON WEIGHT.
• 2. GENES: SOME PEOPLE ARE GENETICALLY PREDISPOSED TO GAIN WEIGHT MORE
EASILY THAN OTHERS OR TO STORE FAT AROUND THE MIDSECTION. GENES DO NOT
HAVE TO BECOME DESTINY, HOWEVER, AND STUDIES SUGGEST THAT EATING A
HEALTHY DIET, STAYING ACTIVE, AND AVOIDING UNHEALTHY HABITS LIKE
DRINKING SODA CAN PREVENT THE GENETIC PREDISPOSITION TO RISK FOR OBESITY.
• 3. PHYSICAL INACTIVITY: EXERCISING HAS A HOST OF HEALTH BENEFITS, INCLUDING
REDUCING THE CHANCES OF DEVELOPING HEART DISEASE, SOME TYPES OF CANCER,
AND OTHER CHRONIC DISEASES. PHYSICAL ACTIVITY IS A KEY ELEMENT OF WEIGHT
CONTROL AND HEALTH.
• 4. SLEEP: RESEARCH SUGGESTS THAT THERE’S A LINK BETWEEN HOW MUCH PEOPLE
SLEEP AND HOW MUCH THEY WEIGH. IN GENERAL, CHILDREN AND ADULTS WHO GET
TOO LITTLE SLEEP TEND TO WEIGH MORE THAN THOSE WHO GET ENOUGH SLEEP
DIRECTION: AFTER READING THE THREE ARTICLES, DECIDE WHICH
OF THE THREE SHOWS BEST PRACTICES AND EFFECTIVE WAY OF
MAINTAINING HEALTHY WEIGHT. DISCUSS YOUR CHOICE AND
SUPPORT YOUR ANSWER WITH STATEMENTS FROM THE CHOSEN
PROVINCE.

ANSWER:
• ARTICLE NO._____ SHOWS BEST PRACTICES AND EFFECTIVE WAY OF
MAINTAINING HEALTHY WEIGHT BECAUSE?
 ACTIVITY 2: FOOD PYRAMID
• DIVIDE AND LABEL THE FOOD PYRAMID PROPERLY INTO ITS CATEGORIES. NAME
THE FOOD THAT YOU EAT UNDER EACH CATEGORY.
 ANSWER THE FOLLOWING:
1. WHAT IS THE IMPORTANCE OF PROPER FOOD CHOICE?

2. EXPLAIN THE PHILIPPINE FOOD PYRAMID.

3. HOW WILL THE FOOD PYRAMID GUIDE YOU IN TERMS OF

FOOD SELECTION?
 ACTIVITY 3: DAILY MEAL PLAN

ANSWER THE FOLLOWING:

1. WHAT ARE THE HARMFUL EFFECTS OF OBESITY? WHAT IF YOU
OBSERVE YOURSELF HAVING A RAPID INCREASE IN WEIGHT? HOW
WILL YOU RESOLVE THIS HEALTH PROBLEM?

2. CREATE A MEAL PLAN THAT YOU CAN APPLY DAILY TO MAINTAIN

A HEALTHY WEIGHT AND EXPLAIN WHY YOU CONSIDER THIS
MEAL HEALTHY. USE A TABLE.