Energy Balance and Weight Control
useful strategies for monitoring calorie intake include
-using the calorie calculation from 24-hour food recall to adjust for future food consumption -reading nutrition facts panel on food labels, recording a 24hr food recall and using the food table to calculate calorie amount us
BMI is defined as
-weight in pounds multiplied by 703, and divided by the square of the height in inches -weight in kilograms divided by the square of the height in meters
1-decrease calorie intake 2-increase physical activity 3-make positive behavior changes
1- by about 500 kcal per day to allow for slow and steady weight loss 2- to the equivalent of more than 150 mins of moderate-intensity aerobic activity each week 3- to sustain lifestyle modifications promoting health
three most important principles in preventing obesity
1- decrease calorie intake 2- increase physical activity 3- making positive behavior changes
what are the steps for measuring direct calorimetry from the inital step onward
1- initial temp of a layer of water surrounding an insulated chamber is measured 2- Body heat of a person in the insulated chamber raises temp of the water surrounding the chamber 3- difference between initail and final water temp is used to determine energy expenditure
rank the macronutrients in order of the energy needed for the thermic effect of food from highest to lowest
1- protein 2- carbohydrates 3-fat
how much does physical activity increase energy expenditure beyond basal metabolism
15-35%
Andy weighs 220 pounds and is 6 feet tall. His BMI reading would be about:
30 (220lbs*705)/(72*72)=29.8, round up to 30)
how many calories are in one pound of fat tissue
3500
there are approximately ____ kcal in one pound of fat tissue
3500
Sleeping Driving Vigorous basketball playing running @ 10 mph
80 kcal/kg/hr 117 kcal/kg/hr 680 kcal/kg/hr 897 kcal/kg/hr
underweight
A body mass index below 18.5. The cutoff is less precise than for obesity because this condition has been less studied.
amphetamine
A group of medications that induce stimulation of the central nervous system and have other effects in the body. Abuse is linked to physical and psychological dependence.
air displacement
A method for estimating body composition that makes use of the volume of space taken up by a body inside a small chamber. aka air displacement plethysmography
indirect calorimetry
A method to measure energy use by the body by measuring oxygen uptake and carbon dioxide output. Formulas are then used to convert this gas exchange value into energy use, estimating the proportion of energy nutrients that are being oxidized for energy in the fuel mix.
relapse prevention
A series of strategies used to help prevent and cope with weight-control lapses, such as recognizing high-risk situations and deciding beforehand on appropriate responses.
stimulus control
Altering the environment to minimize the stimuli for eating; for example, removing foods from sight and storing them in kitchen cabinets.
lean body mass
Body weight minus fat storage weight equals lean body mass. This includes organs such as the brain, muscles, and liver, as well as bone and blood and other body fluids.
chain-breaking
Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television.
cognitive restructuring
Changing one's frame of mind regarding eating; for example, instead of using a difficult day as an excuse to overeat, substituting other pleasures for rewards, such as a relaxing walk with a friend.
Estimated energy requirement calculation for women 19 and older
EER+354-(6.91*AGE)+PA*(9.36*WT+726*HT)
Estimated energy requirement calculation for men 19 year and older
EER=662-(9.53*AGE)+PA*(15.91*WT+529.6*HT)
EER
Estimated Energy Requirement
T/F: obesity decreases a person's risk for premature death
False
contingency management
Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party.
gastroplasty
Gastric bypass surgery performed on the stomach to limit its volume to approximately 30 milliliters. Also referred to as stomach stapling.
Very Low Calorie Diet (VLCD)
Known also as protein-sparing modified fast (PSMF), this diet allows a person 400 to 800 kcal per day, often in liquid form. Of this, 120 to 480 kcal is carbohydrate, and the rest is mostly high-quality protein.
PA
Physical activity estimate
Thermic Effect of Food (TEF)
The increase in metabolism that occurs during the digestion, absorption, and metabolism of energy-yielding nutrients. This represents 5% to 10% of calories consumed.
bioelectrical impedance
The method to estimate total body fat that uses a low-energy electrical current. The more fat storage a person has, the more impedance (resistance) to electrical flow will be exhibited.
upper-body obesity
The type of obesity in which fat is stored primarily in the abdominal area: defined as a waist circumference more than 40 inches in men and more than 35 inches in women.
adaptive thermogenesis
This term encompasses the ability of humans to regulate body temperature within narrow limits (thermoregulation). Two visible examples of thermogenesis are fidgeting and shivering when cold.
identical twins
Two offspring that develop from a single ovum and sperm and, consequently, have the same genetic makeup.
leptin
a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger
direct calorimetry
a method that gauges the body's rate and quantity of energy production by direct measurement of the body's heat production
hypothalamus
a region at the base of the brain that contains cells that play a role in the regulation of energy intake, respiration, body temperature, satiety, and other body functions
adjustable gastric banding
a restrictive procedure in which the opening from the esophagus to the stomach is reduced by a hollow gastric band
dual energy x-ray absorptiometry (DEXA)
a scientific tool used to measure bone mineral density
brown adipose tissue
a specialized form of adipose (fat) tissue that produces large amounts of heat by metabolizing energy-yielding nutrients without synthesizing much useful energy for the body. The unused energy is released as heat.
the amount and location of ___ in the body are important predictors of cardiovascular disease risk
adipose tissue
AGE
age in years
Direct calorimetry measures
amount of body heat released by a person
bomb calorimeter
an instrument used to determine the calorie content of a food
the terms such as chain-breaking, stimulus control, cognitive restructuring and self-monitoring are components of ____ modification
behavior
most reliable treatments for the condition of overweight or obesity
behavior modification, decreased calorie intake, increased physical activity
which technique estimated body fat content by measuring the resistance to an electrical current that passes through the body
bioelectric impendance analysis
benefits of physical activity include
boosting self esteem, helping maintain lower body weight, helping with weight loss, helping a person stay physically fit
weight loss decrease risk for which conditions
cancer, diabetes, and hypertension
health problems associated with being underweight
complications with surgery pregnancy complications low bone mass slow recovery after illness loss of menstrual function
a diet plan promoted by a fashion magazine states, "Eat all you want and lose 10lbs in 2 weeks." This statement doesn't agree with sound weight loss recommendations, such as
control problem eating behaviors set a goal of one lbs weight loss per week
what criteria is used to evaluate patients prior to bariatric surgery
educated, motivate, and compliant patient, no history of alcoholism or psychiatric disorders, obesity for 5 years with failure at weight loss, BMI>40
energy input (calories from food intake)
energy outout (metabolism; digestion, absorption, and transport of nutrients; physical activity)
the best way to ensure that extra calorie intake will support gains in lean mass rather than fat mass is to
engage in strength training exercises
the best way to ensure that extra calorie intake will support gains in lean mass rather than fat mass is to
engage in strength-training exercises
T/F direct calorimetry measures oxygen consumption while indirect calorimetry measures the heat released by the body
false
T/F: during the measurement of bioelectric impedance, greater adipose stores are associated with lower resistance to electrical flow
false
T/F: pregnancy would be a time when a person should be sure to maintain a negative energy balance
false
T/F:a weight loss plan leading to a weight reduction of more than 5lbs in two week is safe and effective way of losing weight
false
positive energy balance occurs when energy input is ___ energy output
greater than
18.5-24.9 25.0-29.9 Greater or equal to 30 less than 18.5 40 or more
healthy weight overweight obesity underweight severely obese
HT
height in meters (inches divided by 39.4)
what of strategies could help a person control hunger between meals and snacks
include lean protein in meals and snacks consume foods high in fiber and water eat meals and snacks more slowly
increase in lean body mass will ___ basal metabolic rate
increase
health risks that are caused by fat storage in abdominal adipose cells
increases insulin resistance, increases inflammation, increases blood vessel restriction
the negative aspects of using BMI to assess healthy weight include that
it's not accurate for higher muscular individuals, doesn't discriminate between muscle mass and fat mass, very short adults (less than 5ft) may have high BMI that doesn't reflect overweight or fatness
characteristics of unreliable weight-loss programs
lacks scientific support promotes quick weight loss recommends the use of expensive supplements
if Craig desires to increase his basal metabolic rate (BMR) he can modify his
lean body mass
factors that help one to maintain an appropriate height/weight value include
learning to follow hunger cues, regularly eating a healthy diet, remaining physically active
a 150lbs person with 30% fat will weight ___ hydrostatically compared to a 150lbs person with 20% fat
less
what factors contribute to weight gain during adulthood
limited physical activity slower metabolic rate excess food intake
Orlistat partially blocks fat digestion and subsequent absorption. Name the fat-digesting enzyme that is inhibited by orlistat.
lipase
fat released directly from abdominal adipose tissue is transported directly to the:
liver
The reasons why unreliable diets are problematic include
loss of lean tissue unchanged habits limited food selection
treatment for overweight and obesity should involve healthy, active living with acceptable diet modifications that will promote weight ___ and later, weight ____
loss,maintenance
the dietary approach that has been most successful in long-term studies
low-fat, high fiber
Underwater weighing (hydrostatic)
measures all the fat, the more fat tissue present, the more a person will float and the less the individual will weigh when submerged under water
energy balance is thought of as energy input versus energy output, identify the components that contribute to the "energy output" of this equation
metabolism digestion physical activity
important components of a successful long-term weight loss includes
modifying problem behaviors engaging in regular physical activity controlling calorie intake
metabolic rate, fuel use, and brain chemistry are all examples of the influence of ___ on body weight
nature
considerations for bariatric surgery in addition to patient selection criteria include
need to plan small frequent meals after surgery follow-up surgery may be needed to correct stretched skin surgical expenses might not be covered by medical insurance
when energy input is less than energy output, the person is in ___ energy balance
negative
the public, private, and non-profit organizations are currently working together to find a solution to the public health crisis of __, now considered an epidemic in the US
obesity
what device is used to monitor activity and steps
pedometer
components of the weight-loss triad include
performing regular physical activity controlling caloric intake engaging in positive behaviors
what factors increase basal metabolism
pregnancy increase in lean mass caffeine and tobacco use
novelty diets...
promote weight cycling leaving out entire food groups can lead to nutrient deficiencies
mindful eating involves
recognizing physical hunger and satiety cues making wise eating decisions awareness of food prep
best indication of an effective weight-loss aid?
research reviewed in a scientific journal
the ___ metabolic rate is calculated instead of a basal metabolic rate if the individual has not fasted &/or not rested for 12 hours prior to the test
resting
rank activities in order of calorie cost, placing the activity that burns the highest kcal/kg/hr at the top -bowling - vigorous basketball playing - driving -running/jogging 10 mph
running, basketball, bowling, driving
the use of a pedometer to monitor activity enables the achievement of the recommended goal of 10,000 ___ per day
steps
___ slows muscle loss that comes with dieting and aging
strength training
sleeve gastrectomy
surgical reduction of stomach by about 75%
resting metabolism
the amount of calories the body uses when the person has not eaten in 4 hrs and is resting (e.g., 15-30 minutes) and awake in a warm, quiet environment. It is usually slightly higher (10%) than basal metabolism due to the less criteria for the test; often referred to as resting metabolic rate (RMR)
the set point theory of weight maintenance proposes that
the body closely regulated the body weight and body fat content humans have a genetically predetermined body fat content humans have a genetically predetermined body weight
bariatric surgery
the medical specialty focusing on the treatment of obesity
basal metabolism
the minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm, quiet environment. It amounts to roughly 1 kcal per kilo per hour for men adn .9 kcal per kilo per hour for women; these values are often referred to as basal metabolic rate (BMR)
postivive energy balance
the state in which energy intake is greater than energy expended, generally resulting in weight gain
negative energy balance
the state in which energy intake is less than energy expended, resulting in weight loss
lower-body obesity
the type of obesity in which fat storage is primarily located in the buttocks and thigh area. aka gynoid or gynecoid obesity
set-point
theory of weight status that refers to the close regulation of body weight. It is not known what cells control this set point or how it functions in weight regulation. There is evidence, however, that complex mechanisms exist that help regulate weight
the energy used for the digestion, absorption, and processing of food is called
thermic effect of food
self-monitoring
tracking foods eaten and conditions affecting eating; actions are usually recorded in a diary along with location, time, and state of mind.
(T/F) The set-point theory of weight maintenance proposes that humans have a genetically predetermined body weight or body fat content
true
T/F: the location of fat storage is strongly influenced by genetics
true
T/F: weight gain that typically occurs during adulthood is a result of an imbalance between energy intake and energy expenditure
true
Body Mass Index (BMI)
weight (in kilograms) divided by height (in meters) squared; a valu of 25 and above indicates overweight and a value of 30 and above indicates obestiy
WT
weight in kilos (pounds divided by 2.2)
negative energy leads to
weight loss
Mrs. Dalton has struggled to lose weight for her entire adult life. She is 51 years old, 62 inches tall, weighs 200lbs, and has type 2 diabetes and hypertension. She has no history of psychiatric diseases. Is she a candidate for bariatric surgery
yes
