Energy Balance, Body Composition, Weight Management

Front 1

1 lb of fat =

Back 1

3500 kcals

Front 2

reasonable weight loss

Back 2

1/2-2 lbs/week; 10% wt/6 months

Front 3

energy balance

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energy in = energy out

Front 4

weight loss prob. : consumes 2000 kcals/day and expends 2300 kcals/day. How much weight will Joe lose in one month? (30 days)

Back 4

300kcals/day * 30 days = 9000 kcals
9000kcals / 3500 kcal = 2.57 lbs lost in 30 days

Front 5

hunger

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physiological drive

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appetite

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integrated response to sight, sound, though or tast of food that initiates or delays eating response

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satiation

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feeling of satisfaction

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satiety

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after meal satisfaction...inhibits eating until next meal

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hunger and satiety cues

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both internal and external

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satiating effects of nutrients protein

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highest satiety value

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satiating effects of nutrients complex CHOs and fiber

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high satiety value

Front 12

satiating effects of nutrients fat

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weaker satiety

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where is satiety interpreted?

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hypothalamus

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calories spend =

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energy out

Front 15

thermogenesis

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body's generation of heat

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basal metabolism?

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60-65%... 2/3 of energy expenditure

Front 17

physical activity

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variable %; accounts for voluntary movement of skeletal muscles and support systems. Most changeable/variable component of energy expenditure

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Thermic effect of food (TEF)

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10% of total energy expenditure; accounts for energy needed to process food (digest, absorb, transport, metabolize food)

Front 19

basal metabolic rate (BMR)

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rate at which body spends energy for involuntary activites

Front 20

how your height affects you BMR

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people of different heights may weigh the same but taller, thinner one will have higher BMR (expend more energy) greater surface area

Front 21

10 Kcal Rule

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to estimate kcals/day required for healthy weight loss.
Ex. multiple weigh in pounds by 10

Front 22

quick calculation for basal needs

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weight in kg * 24

Front 23

kcal requirements/day for healthy men

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2300-2900 kcal/day

Front 24

kcal requirements/day for healthy women

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1900-2200 kcal/day

Front 25

components of a healthy weight loss plan

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1. moderate diet plan (> 1200 kcals/day)
2. regular exercise
3. behavior modification

Front 26

Body mass index (BMI)

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an index of a person's weight in relation to height

Front 27

BMI =

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weight (kg) / height (m2)

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underweight

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< 8.5 BMI

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healthy

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18.5-24.9 BMI

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overweight

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25.0-29.9 BMI

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obese

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> 30 BMI

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BMI reflects height and weight measures but NOT

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body composition

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central body fat (android obesity)

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central/ intra-abdominal fat stored deep in abdomen and around organs; apple shaped; upper body obesity ; android - manlike

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android obesity causes

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increase risk of CVD, stroke, diabetes, hypertenstion, some cancers, joint injury

Front 35

benign obesity (gynoid obesity)

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fat around hips and thighs; "pear" shaped; gynoid- womanlike

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gynoid obesity causes

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decrease risk of CVD, stroke, diabetes, hypertension, some cancers and joint injury

Front 37

waist circumference of men that causes increased risk of CVD, stroke, diabetes, hypertension, some cancers, joint injury

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waist > 40

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waist circumference of women that causes increased risk of CVD, stroke, diabetes, hypertension, some cancers, joint injury

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waist > 35

Front 39

waist/hip ratio

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index of increased risk of CVD, stroke, diabetes, hypertension and some cancers

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waist/hip ratio for men

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> 0.9

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waist/hip ratio of women

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> 0.8

Front 42

genetics: when both parents are obese what is the chance their children will be obese

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80%

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when neither parents is obese what is the chance their children will be obese?

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10%

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what enviroment causes obesity?

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overeating and physical inactivity

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What percentage of people successfully lose weight and keep if off for 1 year?

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5%

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best treatment for obesity?

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small goals- elusive goals

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obesity treatment dangers:

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fad diets, weight cycling, psychological problems

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aggressive treatments of obesity?

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drugs, surgery

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obesity treatment surgery?

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tummy tuck, liposuction, gastroplasty, gastric band, balloons

Front 50

reasonable treatments for obesity?

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10 kcal rule, consume no less than 900-1200 kcals/day, spare protein, eat small portions, limit high fat foods, eat complex carbs (high in fiber), drink water before eating, be physically active, behavior modification

Front 51

Hamwi method for healthy or ideal body weight: females

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100 lbs fro first 5 ft; add 5 lbs for each additional inch; +- 10%
Example: 5'4" female
100 lbs + 20 lbs = 120 +- 10%

Front 52

Hamwi method for healthy or ideal body weight: males

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106 lbs for first 5 ft; add 6 lbs for each additional inch; +- 10%
Ex. 6'2" male
106 + 84 = 190 +- 10%

Front 53

fatfold measures

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estimates of total body fatness are determined by measuring the thickness of a fold of skin on the back of the arm, below the shoulder blade, and other places with skin caliper

Front 54

hydrodensitometry

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subject is weighed on land and then weighed again while submerged in water; requires bulky, expensive, non-portable equipment; not practical for all people

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bioelectrical impedance

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method of estimating total body fat using low-intensity electrical current

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if answer no to any of the weight loss questions...

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the diet is probably not healthy and will not result in long-term, healthy weight loss