Nutrition: Energy Balance And Weight Management

Front 1

What is being overweight mean?

Back 1

Being too heavy for one's height

Front 2

What does being obese mean?

Back 2

Having more than the amount needed for your body fat

Front 3

What is the BMI for a overweight person?

Back 3

25-29.9 kg/m^2

Front 4

What is the BMI for a obese person?

Back 4

30 kg/m^2 or more

Front 5

Why are Americans eating more?

Back 5

Improper portion sizes

Eat more because of appetite, not because they are hunger or need it

Exercising less

Front 6

What is being underweight mean?

Back 6

Little fat stored

Front 7

How does having more fat then needed affect your body?

Back 7

Mental problems: depression, low self esteem

Lung problems: sleep apnea, asthma

Fatty liver

Gallbladder disease, gallstones

Blood glucose: elevated fasting blood glucose, type 2

Gynecological: abnormal periods, infertility

Arthritis, gout

Gastroesophageal reflux

Heart: cardiovascular diseases, elevated blood triglycerides, LDL cholesterol, low HDL cholesterol, atherosclerosis, hypertension, stroke

Increased risk for breast, colon, uterus, esophagus, pancreas, kidney, thyroid, and thyroid cancers

Front 8

What happens when you are underweight?

Back 8

Greater risk of early death

Front 9

BMI for underweight people:

Back 9

Under 18.5 kg/m^2

Front 10

What is BMI?

Back 10

Body mass index

Evaluates weight

In relation to height

BMI=kg/(m)^2

Or

Lbs/(in)^2 x 703

Front 11

Is BMI accurate?

Back 11

No

Front 12

What is one step on how to eat healthy?

Back 12

Adjust intake to your metabolism and body needs

Front 13

Bioelectric Impedance Analysis

Back 13

Popular

Fast, easy, painless

Sends painless current through body-> measures how much resistance was between when it was first sent and when it returned-> fat is a poor conductor (less water than lean fat)

Amount of resistance is proportional to body fat

GI tract and bladder have to be empty

Hydration has to be normal

Cannot be taken between 24 hour of hardworking excersise (sweat-> low body water)

Front 14

What is skinfold thickness

Back 14

Believes that the amount of fat under skin represents entire body

Thickness of the amount of subcutaneous fat in multiple areas is taken with calipers-> equation estimates amount of body fat

Don't need anything to be put in body & accurate for normal weight

Less accurate for obese or elderly

Front 15

Water and air displacement is:

Back 15

Uses underwater weighing

lean tissue is denser than fat

the difference between the weight on land and the weight underwater is used to calculate body volume and density

accurate and non-invasive

Require special equipment can I use it cannot be used for some groups for example small children and frail adults

Another way to measure is using an air filled chamber

accurate and more convenient

expensive and not available easily

Front 16

Dual-energy x-ray absorptiometry

Back 16

DXA

Uses two x-rays

calculates total body mass, bone, mineral mass and the amount and percentage of body fat

Also tells body composition in specific places & evaluates the amount of visceral fat ( associated with risk of heart disease and other diseases)

Front 17

How does Apple body shapes affect health?

Back 17

They are connected to more cardiac problems and diabetes

Front 18

How is a pear-shaped body affects health

Back 18

They lose weight quicker than an apple

Front 19

What is the correlation between waist circumference and health risks

Back 19

men: BMI of 25 to 34.9 with a waist greater than 40 indicates that there is a visceral fat storage

Woman: BMI of 25 to 34.9 with a waist of greater than 35 inches indicates visceral fat storage

Front 20

What is energy balance

Back 20

Energy in = energy out

Front 21

How do you measure the energy content in food

Back 21

Put dried food in a chamber, outside the chamber is water-> you burn the food -> the amounts of heat raises the temperature of the water-> The amount of the temperature of the water that increases is calculated any correlates with the amount of heat that is given off by food

Front 22

What is basal metabolic rate

Back 22

BMR

Amount of energy use during resting time

it's measurements are given when the subject :

is in a warm room in the morning ( before they wake up)

at least 12 hours after the last food or activity

Front 23

Energy requirements of a sedentary person

Back 23

2500 kcal

Front 24

Energy requirements for physically active person

Back 24

3000 kcal

Front 25

Energy requirements of a very active person

Back 25

Front 26

Feasting is:

Back 26

Energy in is greater than energy out

Front 27

Fasting is:

Back 27

Energy in it is less than energy out

Front 28

Hierarchy of Body Energy Use

Back 28

Front 29

Do genes or environment determine body shape?

Back 29

Yes

Front 30

Pima Indians

Back 30

Two groups of the same genetic tribe (genetically susceptible to being more fat than average) were living in two different lifestyles-> those who lived in the USA had a higher average BMI

Front 31

Regulation of Energy Balance

Back 31

Set Point

Satiety

Front 32

Set Point

Back 32

Point at which you cannot gain extra weight

Front 33

Satiety

Back 33

Feeling of being full and satisfied

Front 34

What are the 2 hormones that regulate body weight?

Back 34

Ghrelin and Leptin

Front 35

Contributing Factors for Obesity

Back 35

Inheriting metabolism

Adaptive Thermogenesis: Changes in amount of energy used due to things like changes in temperature or food intake

Futile cycle: two opposing reaction occur and in the end wastes energy

Brown Adipose Tissue: burns in food quicker. More metabolically active

Differences in Energy Expenditure during Physical Activity

Front 36

Leptin

Back 36

Amount produced and secreted is determined by insulin levels

Produced by adipocytes and is in hypothalamus

Fatter= more Leptin released

Inhibits food intake and weight gain, increases energy usage

Front 37

How to determine who should lose weight

Back 37

measure height & weight ( see if they are in healthy BMI range)-> assess for obesity related problems that increase risks-> make recommendations for weight loss (obese or overweight with one or more obesity related condition)

Front 38

Weight Cycling

Back 38

When you keep going on a diet and then coming off and then going back to your original bad habits. Then you get determined and start dieting again. Goes over and over.

More toxic for your body, compared to not dieting.

Front 39

How to manage your weight:

Back 39

Balance intake and output

Decrease calories

Don't get too hungry

Increase activity

Front 40

Physical Activity

Back 40

Good for weight management

Adults: minimum 150 min/ week

Front 41

Behavior Management

Back 41

Good for weight management

Steps:

A) antecedents: find what causes the problem ( TV)

B) Behavior: what is the problem ( eating too many chips)

C) Consequences: what will you do due to the behavior ( get upset and fat)

Fixing the problem:

A) TV

B) eating fruits

C) happy and healthy

Front 42

Suggestion for weight gain

Back 42

Find the clinical reason for weight loss

Increase energy dense foods

Eat more frequently

Replace water w/ milk and juice

Strength chaining

Front 43

A healthy diet:

Back 43

Too many changes leads to failure

Front 44

Diet plans:

Back 44

Weight watchers

Jenny Craig

SlimFast

HMR

Paleo

Body Reset

Flat Belly diet

Zone

Dukan/ Atkins diet

Biggest loser

NutriSystem

Glycemic index diet

South Beach diet

Front 45

A bad diet :

Back 45

Front 46

Diet plans:

Back 46

Weight watchers

Jenny Craig

SlimFast

HMR

Paleo

Body Reset

Flat Belly diet

Zone

Dukan/ Atkins diet

Biggest loser

NutriSystem

Glycemic index diet

South Beach diet

Front 47

Weight Watchers

Back 47

Low calorie; social support

Pro: cheap, flexible

Con: N/A

Front 48

Jenny Craig

Back 48

Low calorie, prepackaged, weekly counseling

Pro: convenient

Con: expensive, needs purchase of special foods

Front 49

SlimFast

Back 49

Low cal, liquid formula, 2 meals/ day

Pro: convenient

Con: needs special food purchase, no social support

Front 50

HMR

Back 50

Health Management Resources

Meal replacement

Pro: Rapid Weight loss

Con: severe cal restriction (at the beginning), not flexible for eating out

Front 51

Paleo

Back 51

Low carb

Pro: simple to follow

Con: eliminates some food groups, no social support

Front 52

Body Reset

Back 52

Train your body to burn cal faster

Pro: rapid weight loss

Con: has unsound science, difficult to follow, no social support

Front 53

Flat Belly diet

Back 53

High mono- fat, specific foods for certain time

Pro: safe, nutritious

Con: complicated to follow, no social support

Front 54

Zone

Back 54

Controlling blood sugar controls weight

Pro: cheap, flexible

Con: questionable principle, no social support

Front 55

Dukan diet

Back 55

High protein

Pro:promotes quick weight loss

Con: lots of specific rules, no social support

Front 56

Biggest loser

Back 56

Healthy food and regular excercise

Pro: safe, easy, effective (short term)

Con: bad for long term

Front 57

NutriSystem

Back 57

Prepackaged meals

Pro: Rapid weight loss

Con: no social support, doesn't promote long-term behavior change

Front 58

Glycemic Index Diet

Back 58

Promotes good carbs

Pro: inexpensive

con: poor guidance (mainly carbs), no social support

Front 59

Atkins diet

Back 59

very low carb

Pro: cheap, rapid weight loss initialy

Con: not good for long tem, no social support

Front 60

South Beach diet

Back 60

Low carb

pro: cheap, good for heart

con: you lose mainly water at first, no social support

Front 61

Bariatric surgery

Back 61

Recommended sometimes for people with a BMI of 35 or more comes in three ways:

gastric banding,

gastric sleeve or gastric bypass

Front 62

Gastric banding

Back 62

Adjustable band that's around the stomach

Front 63

Gastric sleeve

Back 63

Removal of part of the stomach

Front 64

Gastric bypass

Back 64

Restricts the size of the stomach and bypasses part of the small intestine