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18 Cards in this Set
- Front
- Back
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Energy balance |
- energy in = energy out (no change) - energy in > energy out (wt gain) - energy in < energy out ( wt loss) |
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Basal metabolism |
- basal metabolic rate (BMR) - the minimum energy expended to keep a resting, awake body alive - includes energy needed for maintaining a heartbeat, respiration, body temp - amount of energy needed varies between individuals |
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Influences on basal metabolism |
- factors that increase BMR - body surface area - body temp - gender (male) - lean tissue (muscle) - nervous system activity -factors that decrease BMR - aging - low calorie intake |
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Physical Activity |
- increases energy expenditure beyond BMR - more activity, more energy burned - lack of activity is the major cause of obesity |
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Thermic Effect of food (TEF) |
- energy uses to digest, absorb, and metabolic food nutrients - less energy is used to transfer dietary fat into adipose stores-fat has lowest TEF |
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Estimation of calorie needs |
- RMR (resting metaboluc rate) - RMR x activity level = extra calories used - RMR + extra calories = total enegy needs 1. Resting metabolic rate - female RMR = .9 cal x kg weight x 24 hours - male RMR = 1 cal x kg weight x 24 hours 163lbs ÷ 2.2 = 74 .9 x 74kg x 24 = 1598 RMR cal. 2. RMR x activity level = extra calories - .2 = sedentary - .5 = low active - .7 = active - 1.2 = very active 1598 x .2 = 319.6 extra cal 3. RMR + extra calories = total calorie needs 1598 + 320 = 1918 total cal * if to loose weight (calculated by BMI) 123lb ÷ 2.2 = 56 56 x .9 x 24 = 1210 1210 x .2 = 242 1210 + 242 = 1452 |
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Assessing for obesity |
1. Body mass index BMI = weight (lbs) x 703/ inches 2 -not a measure of body fat; but is useful tool - not used for athletes 2. Waist circumference/abdominal obesity - male > 40 inches - female > 35 inches 3. Bioelectrical impedence - measures body fat |
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BMI results |
- underweight = BMI < 18.5 - healthy weight = BMI 18.5 - 24.9 - overweight = BMI 25 - 29.9 - obese = BMI 30 - 39.9 -severly obese = BMI > 40 - BMI of 25 is atrigger that you are now at risk at health effects |
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Measurement of body's enegy needs |
-direct calorimetry - measures heat output from the body - indirect calorimetry - more O2 consumed =more energy used |
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Juvenile-onset obesity |
- develops in infancy or childhood - increase in the number of adipose cells - adipose cells have long life span and need to store fat - makes it difficult to lose the fat (weight loss) |
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Why diets dont work |
- obesity is a chronic disease - treatments requires long-term lifestyle changes - dieters are misdirected - unrealistic weight expectations - more concerned about weight loss thab healthy lifestyle - 1lb fat = 3500 cal/ 7 = 500 cal |
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3 components to healthy weight reduction |
1. Control energy intake 2. Increase energy expenditure 3. Behavior modification |
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Behavior modification |
- modify problem (eating) behaviors - 3 behavior modification principles 1. Chain-breaking 2. Stimulus control 3. Contingency managemenr - self monitoring |
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Chain -breaking |
- breaking the link between two behaviors - these links can lead to excessive intake - snacking while watching tv |
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Stimulus control |
- change your environment to minimize the stimuli for eating - puts you in charge of temptations |
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Contingency management |
- plan ahead |
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Diet pills |
1. Drugs that block absorption -side effects - not absorption of fat'soluble vitamins A, D, E, K - oily discharge 2. Drugs that decrease appetite - side sffects - brain psychosis • insomnia • sleepy 3. Drugs that increase energy - increase heart rate - increase blood pressure |
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Overall tips for weight control |
1. Avoid high fat-high augar combo 2. Eat breakfast 3. Snack in afternoon 4. Eat small nutrient dense snacks throught day |
