HNSC 9: Balance and Health Body Weight

What makes up our body weight or body composition? Significance?

1. Fat

2. Muscle

3. Bone

4. Tissue

• Shows how healthy we are (can be overweight/underweight)

When does E balance occur?

calories in body (E intake) = calories our body expends (E expenditure)

What is our eating behaviour regulated by?

Go mechanisms - stimulates eating (hunger and appetite)

Stop mechanism - refrains eating (satiation and satiety)

difference between hunger and appetite? Satiation and Satiety?

Hunger is a physiological NEED to eat, while appetite is the physiological DESIRE to eat

Satiation determines HOW MUCH food is consumed in one sitting, satiety determines the LENGTH of time between meals

What is a more powerful stimuli? What is the most satiating nutrient?

HUNGER > SATIETY

PROTEINS

What is leptin?

hormone that suppresses appetite that is produced in fat cells or sometimes in stomach

• tells  info about body fat to brain

What mechanism does leptim operate?

FEEDBACK mechanism

• body fat increases = more leptin produced to lower food consumption

• body fat decreases = less leptin produced to increases appetite

What factors regulate food intake inside our body?

1. hormones

2. microbriota

3. inborn appetite

4. disease

5. sleep deprivation

H M I D S

What situtation do we eat more?

when presented a variety of foods such as buffets vs restaurants

What are outside the body factors that increases our food intake or obesity

1. emotional reasons - stress, boredom, sadness, happiness

2. Time of day - (time to eat?)

3. Food pricing + availability

4. Ads (we get convinced frfr)

5. Physical inactivity (relying more on cars, sitting all day for work + students)

What are the ways we expend Energy?

1. fuelling the body’s basal metabolic rate (BMR) - sum of all important involuntary activities like circulation, respiration, BUT NOT DIGESTION

2. Fuelling voluntary activtiy - intentional activities such as walking, sitting, running

3. Through the body’s metabolic response to food - The body’s metabolism speeds up for approximately 5 hrs after a meal

What is the body’s metabolic response another term for?

thermic effect of food

Factors that affect BMR?

1. Thyroxine = increases BMR

2. Age - higher in children then decreases when age

3. periods of growth - higher BMR in pregnancy + children

4. environmental temp = increases BMR (adjusting to hot or cold)

5. body composition - more lean muscle mass = higher BMR

6. fever and stress = increases BMR

7. fasting, malnutrition = lowers BMR

8. Height - taller ppl higher BMR due to more SA

TAPE

BFF

H

How does excess fat accumulate? how many calories of eating or expending is gained/loss in fat?

when E intake exceeds E expenditure

3,500 calories that u eat in excess of expenditure = 1lb of body fat stored

3,500 calories that u expend in excess of need = 1lb of body lost

What is Estimated Energy Requirement? what factors should be taken in consideration when calculating a more accurate result ?

determine the number of calories the body needs

1. Gender - body comp differs between men and women which affects E requirement

2. Age - E requirements decrease as we age

3. Height + weight - E requirements higher for those who are taller and heavier

4. Physical activity level - Physical activity uses more E

How to calc BMI?

weight in kg divided by height in meters squared

how to convert lb to kg? how to convert inch to cm?

divide kg by 2.2 (1 kg = 2.2 lbs)

multiply inch by 2.54 (1 inch = 2.54 cms)

List the BMI of underweight, normal weight, overweight, obese (class I), obese (class II), Extremely obese (class III)

• Underweight BMI: <18.5

• Normal weight BMI: 18.5-24.9

• Overweight BMI: 25-29.9

• Obese (class I) BMI: 30 – 34.9

• Obese (class II) BMI: 35 – 39.9

• Extreme Obesity (class III) BMI:  >40

What is BMI?

Boss Mass Index

• evaluates a person’s health risks connecting to being underweight and overweight

• measures weight

Flaws of BMI?

1. doesnt consider the diff in adiposity (amount of body fat) in men and women (women have a higher adipositiy than men)

2. can misclassify larger bodies to be “not healthy” or smaller bodies “healthy” when they are in fact NOT bc they cld be smoking and driking but are still slim

3. doesnt give any info about body composition

4. doesnt measure health or predict a person’s health

What is Anthropometry? examples?

direcy body measurements (waist circum., and fat fold test)

What is waist circumference? how does it work? what can a high waist circ indicate? whats a healthy waist circm measurement?

measures visceral fatness and disease risk

• measure around the body near the belly button, then person exhales normally to measure

• higher waist circ. means increased risk of disease even if BMI is normal

less then 102 cm or 40 inches = males

less then 88 cm or 35 inches = females

What is visceral fat?

Fat stored in the abdominal cavity associated with an increased risk of disease (e.g. CVD, diabetes, stroke, hypertension).

What is the fat fold test? how? also called?

Provides an estimate of total body fat and where that fat is located, which is done by trained technician

• measures the thickness of a fold of skin using calipers, usually the back of the arm, below shoulder blade or skin from the waist is tested

• aka. skin fold test'

What are other ways of estimating body fatness?

1. density - measures body weight compared to volume (denser the body = the more lean tissue it has)

1. conductivity - measures body’s ability to conduct an electric current (only water and lean tisssue can conduct eletric currents)

2. radiographic techniques - give images of body tissues and an assessment of body comp

how can density be determined?

by underwater weighing or by air displacement methods

What is BIA? whats a disadv>

bioelectric impedance measures how well a tiny, harmless electrical charge is conducted through the body

• fluctuatiions in the body’s water can interfere w the results so over hydration = underestimates body fat and dehydration = overestimates body fat

example of radiographic techniques? disadvan?

Dual E X-ray absorptionmetry (DEXA), whcih measures 2 beams of x ray E as they pass through body tissues

• differs fat free soft tissue, fat tissue, and bone tissue, so they provide a precise measurement of total body fat and  fat distrubiton

• disadv: very expensive and may not present accurate images for obese ppl 

Ideal amount of health depneds on? what is the maximum recommend body fat in men and women?

Gender and age

men under 40 yrs = 22%, over 40 yrs = 25%

women under 40 yrs = 32%, over 40 yrs = 35%

besides gender and age, how can standards differ?

due to lifestyle and stages of life

1. athletes have low body fat than ave

2. fishermen need higher body fat to insulate cold

3. pregnancy = body fat too low = baby infertile and high body fat = difficult to get preggo

What factors affect weight? whats a keynote about weight

1. genetics

2. age

3. hormones

4. medications

5. medical conditions

6. family habits and culture

7. many more factors

• YOUR WEIGHT DOES NOT DETERMINE HOW HEALTHY U ARE

what are health inequalities? examples

differences in health status of individuals and groups

What can practice of dieting to lose weight result in?

1. lowers your metabollism (stores fat more easily from eating fewer calories)

2. increases food cravings

3. decreases attention span

4. poor nutritional intake

Whats an approach to assist someome in finding meaningful change or lifestyle change?

Desires - what do u want to do

Abilites - how confident are u

Reasons - why does it matter to u

Need - what resources do u need to complete this

What does health at every size mean

social justice movement and set of principles that maintains that all individuals are worthy of equal value regardless of their shape or size. 

what is diet culture

a set of beliefs that values thinness, appearance, and shape above health & well-being

• culture and how today’s scoiety views ppl which damges ppls mentla and physical health

How to change weight bias?

1. weight inclusivtiy = accept and respect weight diversity

2. health enhancement - imporve and equalize acces to info, services, and personal practices that improve human well being

3. respectful care - acknowledge our biases and work to end weight discrimination, stigma, and bias

what are the medical issues in female athletes?

1. disordered eating

2. amenorrhea (loss of mens)

3. osteoporosis (estrogen impacts bone health)

WHat is anorexia nervosa

afraid of gaining weight so they want body TEA but in a bad way (TOO THIN)

• starve themselves

• gaslight that theyre much heavier than they think they are

• highest death rate of all mental illness

different types of anoerxia nervosa?

1. restricting type (serverly restricts calorie intake)

2. binge eating/purging type - self induced vomitting misuses of laxatives, diuretics, enema

What is bulimia nervosa?

• will restirct their eating, then binge eat much more then feel guilty about it

• so they try to get rid of it by vommiting, laxatives, exercising too much

• they hide their behaviour because scared ppl are judging them