Healthy Body Weight

Front 1

Energy in = Energy out (energy is balanced)

What does this mean?
-if you take in as much energy as you use your weight will be maintained (even if it is more or less than a healthy body weight)

Back 1

energy balance

Front 2

Energy in > Energy out
Energy in < Energy out

Back 2

increase in body weight
decrease in body weight

Front 3

The only way we get energy is through ? and ?
(as much as 20% of total energy intake comes from beverages). The macronutrients and alcohol provide energy.

? energy is measured in kilocalories.

Back 3

food and drink
food

Front 4

____ _____the energy expended in a neutrally temperate environment in a post-absorptive (fasting) state

-energy used for all the involuntary activities needed to sustain life (respiration, heart beating, functions of all organs)
-anytime we move a chemical, send an nervous impulse or secrete a hormone, energy is used

Back 4

basal metabolism

Front 5

_____ ______accounts for the biggest use of energy at about 60-75% of total energy intake.
-biggest users
liver - 27%
brain – 19%
Also called ___ ___ ____, it is highly variable in individuals.

Back 5

basal metabolism
basal metabolism rate (BMR)

Front 6

Basal metabolism – can vary 20-30% among individuals
Factors that _____ basal metabolism
- male gender
- greater lean body (muscle) mass
-most important determinant
- younger adult age (BMR declines 1-5%/decade after age 30)
-greater height (surface area)
-body temperature extremes (fever, cold environment)
-physical activity
-stress, pregnancy, lactation, stimulant use (caffeine)

Back 6

increase

Front 7

____ ____– factor that decreases BMR
-fasting – as the body senses starvation, it conserves energy

BMR has a genetic component. Look to your family to see if you use energy robustly or conservatively

Back 7

basal metabolism

Front 8

______ _____ __ _____ about 5-10% of total energy use (100-200 calories/2000 calorie a day diet)
energy used to digest, absorb and transport nutrients
varies with amount of food eaten (increases with size of meal and with overall amount of food)
varies with type of macronutrient eaten
Protein>CHO>Fat

Back 8

Thermic effect of food (TEF)

Front 9

voluntary skeletomuscular movement
-the energy use that we can control
-highly variable (25-40% of total energy use)
-based on length and intensity of activity

Back 9

physical activity

Front 10

We can change our energy equation; we have control over energy intake and some parts of energy output.

We can use this knowledge to achieve a healthy _____ ______.

Back 10

body weight

Front 11

How do you know if weight is an issue?
-really talking about body ______
-body divided into 2 compartments
-fat mass (adipose tissue,brain, fat-rich tissues like bone marrow, nerves)

-fat-free mass (lean tissue, body water, mineral rich tissue)

Back 11

composition

Front 12

-but remember – all body fat measurement techniques are predications
-the only way to truly calculate body fat content is to do ____ ____

Back 12

carcass analysis

Front 13

-based on the density difference of adipose tissue and other tissue
-requires a large container of water and scales
-accurate

Back 13

underwater weighing

Front 14

-determines fat mass by air displacement
-requires special, costly equipment

Back 14

bod pod

Front 15

-measure thickness of fat layer directly under the skin
-requires calibrated equipment
-requires competency

Back 15

skinfold measurements

Front 16

-measures bone density and lean body mass and calculates fat mass

-accurate

-equipment is expensive

Back 16

Dual energy x-ray absorptiometry (DXA)

Front 17

-measures the speed of a small electrical current through body
-muscle tissue contains more water and conducts current more readily
-Walsh has equipment

Back 17

-Bioelectrical impedance

Front 18

-another weight/height calculator but a better predictor of fat mass
weight/ height sqaured x 703

-limitations-heavily muscled, those of short stature, pregnant all give false high readings

Back 18

Body Mass Index (BMI)

Front 19

BMI <18.5

men <10% body fat
women < 20% body fat

Serious health risks associated with deficient fat deposits
-during illness, no stored energy reserves

Back 19

underweight

Front 20

BMI 18.6-24.9
men –13-21% body fat
women –23-31% body fat

-you can conduct life with vigor
-normal blood lipids, blood pressure, glucose tolera

Back 20

health weight

Front 21

BMI 25-30
men –22-25% body fat
women –32-37% body fat

-may not be unhealthy, can have increased weight without ill health
-depends largely on physical activity level and genetics

Back 21

overweight

Front 22

BMI 30-39.9
men –26-31% body fat
women –38-42% body fat

-fat mass adversely affects quality of life
-chronic disease risk increases

Back 22

obese

Front 23

BMI >40
men –26-31% body fat
women –38-42% body fat

-Can be 100% of normal body weight or more
-Severely affects quality of life
-very high risk for chronic disease

Back 23

morbidly obese

Front 24

-central obesity, abdominal obesity, visceral fat, “beer belly”
- fat released by adipocytes in the abdominal area is taken directly to the liver, not into general circulation like subcutaneous fat release
-may interfere with lipoprotein metabolism and may be responsible for increased insulin resistance, increased blood clotting and blood vessel constriction

Back 24

greater chonic disease risk

Front 25

___ ____ deposition is encouraged by:

-testosterone
-alcohol overconsumption
-smoking
-menopause
-foods with high glycemic value (rapid increase in blood glucose)

Back 25

visceral fat

Front 26

Central obesity is part of a larger set of risk factors called _____ ______ that make it almost a certainty that you will develop the chronic diseases

Back 26

metabolic syndrome

Front 27

-central obesity AND at least 2 of the following:
-elevated blood trigylcerides
-high fasting glucose
-low HDL cholesterol
-high blood pressure

Back 27

metabolic sydrome

Front 28

-a physiological drive to eat
-occurs about 4-6 hours after food intake
-governed by stomach contraction, an empty small intestine and production of the hormone, ghrelin, in the stomach and pancreas
-can also be influence by sex hormones, weather, illness and exercise

Back 28

hunger

Front 29

- a psychological desire to eat often in the absence of obvious hunger
-the sight and smell of food can stimulate the brain’s endorphins, molecules that create an appetite despite an already full stomach
-increased by social interactions, food preferences, alcohol and other drugs

Back 29

appetite

Front 30

-a satisfied state where there is no longer a desire to eat
-chief determinant of the size and duration of a meal
-stomach stretching and hormone production after food consumption are biological satiety signals
-production of leptin, a hormone produced by adipose tissue, was thought to be a chief regulator of satiety

Back 30

satiety

Front 31

?-the HOLY GRAIL of food control

Scientists thought ______ was the magic drug for food control but while it worked in mice, the human response was found to be more complex

Back 31

leptin

Front 32

______(children with one obese parent are 70% more likely to be obese)
-search for a ‘fat’ gene has been unsuccessful
-emotional stress (seeking ‘comfort’ foods)
-less education
-less income (cheapest food contains more calories)
-over 10# at birth
-childhood obesity
-older birth mother
-inadequate sleep

Back 32

genetics

Front 33

____ ____-we were meant to be a certain weight, which is closely regulated by body
-lose weight, hormones roar in response to gain it back

Back 33

set point

Front 34

_____ _____ –we conserve energy if we limit energy intake (we do know that BMR decreases with starvation)

Back 34

thirfty metabolism

Front 35

___ ___ ___ – we grew them in childhood and we’ll keep them forever

Back 35

fat cell number

Front 36

-eat breakfast
-have a monitoring device
-know calorie value of food
-eat high fiber with lots of fruits and vegetables
-make an effort to be physically active

Back 36

loose weight

Front 37

________-decrease stomach size by a surgical procedure
-candidates must be healthy with no alcoholism or psychiatric disorders
-weight loss is by severe food restriction because stomach may only be able to hold
30 ml of volume
-anemia and bone density loss may result

Back 37

Gastroplasty

Front 38

-very low calorie diets
-400-800 calories/day
-risk is heart problems because ketosis is induced

Back 38

morbod obese

Front 39

_____ _____without nutrient restriction
-maximizing nutrient density, minimizing energy density

Research done on a variety of animals has shown that calories restriction without nutrient restriction has led to extended life span, decreased ageing effects and overall better health

Back 39

calorie restriction