Nutrition - Energy Balance And Healthy Body Weight

Front 1

What is feasting?

Back 1

Feasting is excess energy consumption

Front 2

What is excess carbohydrate stored as, and where?

Back 2

It's stored as glycogen, and in the liver and muscles. But once the limited glycogen stores are full, the excess is used for energy.

Front 3

What is excess fat and protein stored as?

Back 3

Fat

Front 4

What is fasting?

Back 4

Fasting is voluntary energy deficit.

Front 5

What will the body do when you're fasting?

Back 5

The body will use the glycogen stores and fat for energy, and ultimately use body tissue for energy.

Front 6

What does fasting result in?

Back 6

Rapid initial weight loss.

Front 7

Why does weight gain quickly after fasting?

Back 7

Because of the lowered BMR as a result from the loss of lean muscle mass.

Front 8

What is energy balance?

Back 8

When the calorie intake = calorie loss

Front 9

How many calories that we store in excess is 1lb of fat?

Back 9

3,500

Front 10

How many calories to expend per day to lose 1lb a week?

Back 10

500 calories.

Front 11

What are the three ways we expend energy?

Back 11

#1 To increase basal metabolic rate.

#2 voluntary activity (physical)

#3 Through the body's metabolic response to food (thermic effect)

Front 12

What is EER?

Back 12

Estimated energy requirements, it is used to determine the number of calories your body needs.

Front 13

What should be taken into account when calculating EER?

Back 13

Gender, age, growth (because BMR is high during periods of growth), physical activity level, height and weight

Front 14

What is Body Mass Index?

Back 14

BMI is used to evaluate a person's health risks associated with being underweight and overweight

Front 15

What is an underweight BMI?

Back 15

<18.5

Front 16

What is a normal BMI?

Back 16

18.5-24.9

Front 17

Overweight BMI?

Back 17

25-29.9

Front 18

Obese (Class I) BMI

Back 18

30-34.9

Front 19

Obese (Class II) BMI

Back 19

35-39.9

Front 20

Extreme Obesity (Class III) BMI

Back 20

>40

Front 21

What are the drawbacks to BMI?

Back 21

Fails to show how much weight is actually fat

Fails to show where the fat is located

It is not suitable for athletes, because they have more muscle mass, so their BMI is a lot higher.

Not suitable for pregnant and lactating women.

Not suitable for adults over 65

Front 22

What is anthropometry?

Back 22

Involves direct body measurements (eg. waist circumference, fat fold test)

Front 23

Where is visceral fat stored and what is visceral fat associated with?

Back 23

Visceral fat is stored in the abdominal cavity, and is associated with an increased risk of disease (CVD, heart problems, diabetes, stroke, HTN).

Front 24

Which is worse, carrying fat around the center of the body or around the lower body?

Back 24

Carrying fat around the center has higher risk of death than those who carry carry fat in their lower body (pear shaped)

Front 25

What does a high waist circumference indicate?

Back 25

Risk of disease, even if BMI is normal.

Front 26

What is the healthy waist circumference for males and females?

Back 26

Males : 102 cm or 40 inches

Females: 88 cm or 35 inches

Front 27

What are skinfold measures?

Back 27

This calculates the thickness of a skin fold at areas on the body using callipers and provides an estimate of total body fat.

Front 28

FFactors that contribute to Obesity?

Back 28

Genetics and Weight
Environmental Stimuli

Front 29

Genetics and weight

Back 29

Genetic make up greatly influences how efficiently our body uses and stores energy.

Front 30

What are the proteins that may play in the development of obesity?

Back 30

Lipoprotein Lipase - enables fat storage, those with high LPL will store fat more easily

Leptin - appetite suppressing hormone

Ghrelin is an appetite stimulating hormone

Front 31

What is the fat cell number theory?

Back 31

That body fatness is determined by the # and size of fat cells

Front 32

Set-point theory

Back 32

The theory that the body tends to maintain a certain weight, by means of its own internal controls.

Front 33

Environmental Stimuli

Back 33

Overeating, learned behaviour , and physical inactivity.

Food is everywhere. Elevators, cars.

Buffets etc.

Front 34

Obesity Treatment

Back 34

Aggressive treatment may be warranted for some individuals who are obese, dependent on the medical problems that the obesity is causing.

Medication and surgery

Front 35

What is the only weight loss medication that is approved for sale?

Back 35

Orlistat (Xenical)

Front 36

What are three lifestyle components to achieve a healthy body weight?

Back 36

Diet

Physical activity

Behaviour modification

Front 37

Weight loss strategies?

Back 37

1) Following calorie diet

2) Watch portion sizes

3) Choose foods with lower energy density

4) Avoid empty calories

5) Splitting up meals

6) Drink water instead of beverages

7) Keep a record

Front 38

How much physical activity each week for adults 18-64

Back 38

150 minutes of moderate to vigorous intensity activity

Front 39

What are muscle strengthening activities

Back 39

To increase muscle strength, power, endurance, and mass

Front 40

What are bone strengthening activities

Back 40

Weight bearing and designed to promote bone growth and strength.

Front 41

What do behaviour modifications take a look at?

Back 41

Cues that are causing behaviours which are resulting in consequences.