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Energy balance a state when one's energy intake is equivalent to the amount of energy expended Energy in equals energy out (calories consumed is burned through basic body functions + exercise energy balance positive energy balance occurs if more calories (energy) are consumed than expended examples of periods in life when you need to be in a positive energy balance state: pregnancy, childhood, and adolescence in growth spurts 1 pound in a week is equivalent to : 500 extra calories a day Hyperplasia an increase in the number of fat cells often occurring during periods of growth, such as adolescence or pregnancy Hypertrophy an increase in the size of fat cells, most often seen in periods of low growth and maintenance, such as throughout adulthood Negative energy balance occurs if fewer calories are consumed than calories expended Examples of negative energy balance situations: during illness or trauma, major burn injury, intentional act such as dieting to meet a weight loss goal Our sole source of energy intake is from: food and beverages Energy can be expended naturally via _____________ , _____________, and _________________ basal metabolism, the thermic effect of food, and thermogenesis Energy can be expended intentionally through _______________ physical activity (aka exercise) Two major components of energy expenditure are: basal metabolic rate and physical activity
BIOD 121 (Portage): Module 3
Page 2 of 11 Basal metabolic rate (BMR) the number of calories used by the body while in a fasting state and accounts for approximately 60-70% of energy expenditure BMR varies by person based on factors such as: gender, lean body mass, body size, temperature, age, nervous system activities, levels of caffeine intake, and tobacco use BMR males: 1 kcal/kg/hour BMR females: 0.9 kcal/kg/hour As we age BMR declines by ______________% per decade so we must adjust eating habits to prevent weight gain. 1 - 2 % Thermic effect of food (TEF) the energy used for digestion and absorption of food and accounts for approximately 10% of the calories expended. larger meals higher in protein result in a higher ________ thermic effect of food (TEF) Thermogenesis the ability to regulate temperature and activities such as fidgeting, maintaining body posture, and shivering. ( energy burned through this process is very small) Physical activity accounts for 15-40% of our energy expenditure Physical activity factors include: body size, fitness level, and actual activity to determine how many calories are expended The amount of energy used can be measured both ________________ and ___________________. directly and indirectly Direct calorimetry measures the amount of heat given off the body. An insulated chamber surrounded by a thin layer of water is used to measure the amount of heat emitted by the subject in the chamber. (used infrequently due to complexity and expense) Direct calorimetry Indirect calorimetry uses oxygen intake and carbon dioxide output, along with scientific formulas, to measure energy expended. (fairly cheap, easy, and very portable)
Page 4 of 11 a measure of body fat relative to one's height and weight. Categorizes an individual as being underweight, healthy weight, overweight, or obese and is usually color coordinated BMI = weight (kg) / height2 (meters) BMI of < 18. underweight BMI > 30 obese BMI between 18.6 and 25 healthy or normal weight BMI 25- 30 overweight Males should have between _____ to _______% body fat. 8%-24% Females should have between ________ to ________% body fat. 24%-35% Methods that can be used to determine a person's body fat content: underwater weighing, bioelectrical impedance, dual energy x-ray absorptiometry (DEXA), and anthropometrics underwater weighing very accurate process where an individual is weighed on a scale and then again while under water. differences between the two measurements is then used to estimate the total body volume. Percentage of lean muscle and body fat can be calculated. Bioelectrical impedance based on the principle that water conducts electricity and fat resists electricity. As muscle is primarily composed of water, an instrument with electrodes is connected to the body and a painless low energy electric current is sent through the body. Since fat resists electricity, higher levels of resistance indicate a higher percentage o body fat. Dual Energy X-ray Absorptiometry (DEXA): the most accurate measure of body fat composition as well as bone mass. An instrument that emits small doses of radiation determines the amount of fat, lean tissue, and bone in an individual. (very expensive and rarely used) Anthropometrics: the science of measuring the proportions and size of the body, offers a more practical method to determine body fat composition. Caliper (a tool used for anthropometrics)
Page 5 of 11 skin fold measure tool. Measures the fat layer just under the skin at several locations, the percent body fat can be calculated. Fat can be stored in the: upper body and lower body Android obesity is defined by fat being stored in the abdominal area, yielding the "apple" body shape. Upper body obesity is common in _____________ and is linked to high blood testosterone levels and an increased risk of diabetes and hypertension. males Alcohol consumption, smoking, and a diet with a high glycemic load also contribute to this form of obesity: android obesity (apple shape) Gynoid obesity: is defined by fat being stored below the waistline, yielding the commonly referred to "pear" body shape. Lower body obesity is more common in the _______________ form and describes a small waist with much of the fat deposited in the hips and thighs. female obesity waist circumference in males: greater than 40 inches obesity waist circumference in females: greater than 35 inches waist-to-hip ratio: To do this properly, first measure around the waist (at the level of the belly button) while relaxed. Next, measure the hips around the largest part of the buttocks. Finally, divide the waist measurement by the hip measurement. Desired hip-to-waist ratio in males: less than 0. Desired hip-to-waist ratio in females: less than 0. In males excess fat stored within abdominal tissues interferes with: insulin effectiveness, increased blood clotting, blood vessel constriction, and inflammation, leading to increased risk for hypertension, cardiovascular disease, and type 2 diabetes In females, the fat around the hips and thighs: is less of a health issue but more difficult to shed. Menopause has the fat in women's bodies shift to more of the apply shape which increases women's risk for:
Page 7 of 11 any form of movement that causes your body to use energy. can decrease stress level, improve your mood, increase productivity, maintain bone health, and increase lean body mass. recommended daily physical activity amount: 60 - 90 minutes + 10,000 steps. (may be done in increments not all at once) Behavior modification: describes how certain factors (behaviors) can prevent us from reaching our weight loss goals. Behavior modification strategies: chain breaking, stimulus control, cognitive restructuring, contingency management, self-monitoring chain breaking: breaking the tie that connects two or more behaviors that encourage overeating. Example: munching on snacks while watching TV, limit yourself to eating only in the kitchen while seated at the table. chain breaking Stimulus control: finding ways to avoid temptation when we are hungry or bored Example: not buying convenience foods you are fond of or limiting yourself to one small piece of chocolate daily. stimulus control Cognitive restructuring: changing your frame of mind regarding foo. Example: rather than turning to food when you are stressed, you decide to exercise instead. After exercise, if you still want to eat something allow yourself a small portion of that food. cognitive restructuring Contingency management: preparing for situations that might trigger over eating Example: party or donuts at the office. Offer to bring a healthy low-fat coffee cake instead of a box of donuts. Contingency management Self-monitoring: keep a diary for several days, recording what you eat, when you eat it, how you felt, and where you were when you ate. Reveals patterns that may be affecting your weight loss efforts. BMI of >30, or > 27 morbid obese Drastic weight loss measures: (1) medications, (2) extremely low-calorie diets, and/or (3) surgery.
Page 8 of 11 Medications: 3 classes: amphetamines, appetite reduction drugs, and fat absorption inhibitors Amphetamines: stimulate the central nervous system and burn calories (used short term as they can develop a dependency) Meridia is an FDA approved amphetamine to decrease hunger sensations Orlistat is FDA approved medication to decrease fat absorption by inhibiting lipase enzymes from breaking down fat in the small intestine. Result is 1/3rd ingested fat not being absorbed. Extremely low-calorie diet: approach of consuming only 400-800 calories per day. (often entails low carb, high protein, or liquid meals) Surgery: often the last resort when the other two treatments have failed. Gastric banding: a surgical means of producing weight loss by restricting stomach size with a constricting band that can be inflated or deflated to control the amount of food a person can consume and still feel comfotable Gastroplasty (aka stomach stapling): reducing the stomach capacity and bypassing a small portion of the small intestine. The stomach can now only hold 30 milliliters or the volume of 1 egg. Majority of individuals who undergo this surgery lose 50% of their weight: gastroplasty Gastric balloon: a ballon made out of soft silicone is inflated after being inserted through your esophagus into the stomach. (takes about 30 minutes with no surgery required) Balloon is inflated to about the size of a grapefruit and removed after about 6 months. Key is to learn lifestyle changes. underweight BMI < 18. Fad diet: emphasizes one food group and includes many gimmicks Characteristics of Fad diet:
- promote quick weight loss (normally water weight not fat loss)
- celebraties or actors used to impersonate medical personnel
- food selections are limited and you cut out one or more food groups
- expensive and you have to purchase their supplies
- cure all
- don't recognize role of exercise or behavior modifications in weight loss
