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