Module 8 Energy Balance, Overweight/Obese, Underweight, and Eating Disorders

The fuel for our bodies to function

food

Nutrient intakes depend on

• size

• gender

• environment

• activity level

• health status

Maintaining a healthy body weight requires

balancing food intake and physical activity

Consuming more calories than burned off will result in

weight gain over time

Consuming fewer calories than burned will result in

weight loss over time

Weight management all comes down to

calories

Calories

a unit of heat energy

the amount of heat required to raise one kilogram of water one degree Celsius

The calorie referred to in food

kilocalories or kcal's

Calories in Carbohydrates

4 kcals per gram

Calories in Protein

4 kcals per gram

Calories in Fat

9 kcals per gram

Calories in Alcohol

7 kcals per gram

Food intake is controlled by

• hunger

• appetite

• satiation and satiety

• cravings

• emotions

• advertising

• body image

• dieting

• health

• hormones

• income

• availability

• habit

Hunger

the physiological urge to eat

Hunger is controlled by

chemical messengers originating in the hypothalamus of the brain

Some people could lack hunger due to

• sickness

• have a chronic disease (cancer, etc.)

• suffering from emotional problems such as depression

Chronic hunger

refers to malnutrition and the absence of enough healthy and safe food by a person who wants to eat, such as poverty, famine, and war

Appetite

the desire to eat

Appetite can be stimulated by

the sight and smell of food and emotional state

people who have large appetites are more likely

to be overweight or obese

Our eating patterns start when

we are very young and are influenced by many things throughout our life

The consistent overconsumption of calories leads to

gradual weight gain over time

How can we determine how many calories a person needs to consume?

we must consider how energy is used in the body

three main ways we can expend calories

• basal metabolic rate (BMR)

• thermic effect of food (TEF)

• thermic effect of exercise (TEE)

The Basal Metabolic Rate (BMR)

the rate at which the body expends energy for metabolic maintenance activities

The BMR is how much of the calories you expend daily?

about two-thirds

Factors that can influence your BMR

• Gender

• Age

• Body Composition

• Body Size

• Extreme Temperature

• Growth

• Hormones

• Starvation and Food Deprivation

• Illness

• Smoking

• Caffeine

• Sleep

• Weight loss

BMR calculation for men

1 kcal/kg/hour

BMR calculation for women

0.9 kcal/kg/hour

pounds (lb) in a kilogram(kg)

2.2

calculation for BMR

weight / 2.2 = T * (men or women calculation) = R * 24 hours = final answer

Thermic Effect of Food (TEF)

the increase in energy expenditure (above your resting metabolic rate) that occurs after eating due to your body digesting and processing nutrients

The TEF is often referred to as

diet-induced thermogenesis (DIT)

The TEF is how much of the calories you expend daily?

5-15%

the highest thermic effect of food

protein

Calculation of TEF

BMR * TEF = x

These can slow the basal metabolic

• chronic dieting

• skipping meals

• not getting enough sleep

• low physical activity

Thermic Effect of Exercise (TEE)

the calories expended through physical activity

The TEE is how much of the calories you expend daily?

about 20%

The TEE is how much of the calories athletes expend daily?

30% or more

calculation of TEE

BMR x TEE = y

Non-exercise activity thermogenesis (NEAT)

the energy expended for everything we do that is not sleeping, eating, or structured exercise

calculation of total energy expenditure for the day

BMR + TEF + TEE

Which of the following body changes usually occurs with age?

decrease in resting metabolism

Which of the following will increase the basal metabolic rate?

build muscle in the body

How many calories in 1 pound

3,500 calories

To lose one pound per week, one would need

a deficit of 500 calories per day (3,500 / 7)

the more rapidly weight comes off

the more muscle and water weight is lost

Health care professionals set goals for patients to

lose 10% body weight in 6 months which usually equates to about 1-2 pounds per week

An ideal calorie intake for most women who want to lose weight

1,200 to 1,500 calories daily

an ideal calorie intake for most men who want to lose weight

1,500-1,800 calories daily

If your weight fluctuates by more than 3 to 5 pounds throughout the day

it can indicate edema

Edema

often associated with severe health problems such as kidney disease, liver disease, vascular disease, and congestive heart failure

If the weight loss is unintentional, a person should

see their doctor if they lose more than 5 percent of their weight in six months to a year

factors to consider when it comes to a healthy body weight

• body weight

• body composition

• fat distribution

A "healthy" body weight

one in which a person would be at low risk of medical conditions

Body Mass Index (BMI)

A standard measure used today to determine healthy body weight

measures the relationship between your height and weight

Calculation for BMI

dividing your weight in kg by your height in meters squared

BMI under 18.5

underweight; high risk of disease

BMI of 18.5 to 25

normal; very low risk of disease

BMI of 25 to 30

overweight; increased risk / high risk* of disease

BMI of 30 to 35

class I obesity; high risk / very high risk of disease

BMI of 35 to 40

class II obesity; very high risk of disease

BMI over 40

class III obesity; extreme risk of disease

disadvantages of using BMI

It does not account for body composition, gender, or frame size

A more accurate way of determining health risks

Measuring body fat percentage

Recommended Range for Body Fat Percentage for Women (non-athletic)

20%-31%

Recommended Range for Body Fat Percentage for Women (athletic)

15%-20%

Recommended Range for Body Fat Percentage for Men (non-athletic)

11%-21%

Recommended Range for Body Fat Percentage for Men (athletic)

5%-10%

types of fat specified

• Visceral fat obesity

• Subcutaneous fat obesity

Gynoid obesity

Excess body fat in the lower regions

more common in women

Central obesity

Excess amounts of abdominal fat

more common in men

Having a waist circumference of how much for men increases the health risk of your BMI

greater than 40 inches

having a waist circumference of how much for women increases the health risk of your BMI

greater than 35 inches

The least healthy place to store extra fat is in the

abdomen

If the goal is weight loss, you should

aim to lose fat, not muscle, bone mass, or water weight

Body weight is comprised of

weight from water, lean tissue, and fat

Women need more fat on their bodies to

allow for regular menstruation and reproduction

the average woman should strive for a body fat percentage of

25% - 31%

The average man should have a body fat percentage of

18% - 24%

Body fat is essential

cardiovascular, endocrine, reproductive, skeletal, and central nervous systems working correctly

Health problems associated with very low body fat include

• Amenorrhea

• Infertility

• Poor bone density

• Heart Problems

• Lack of Energy

• Impaired temperature regulation

• Muscles don't recover from exercise

• Excessive hunger

• Testosterone levels drop

• Muscles become weaker

• Sexual dysfunction

• Impaired immunity

• Impaired mood

• Brain fog

• Bad skin

Independent of the BMI, a high waist circumference causes an increased risk of

dyslipidemia (high cholesterol, high triglycerides), hypertension, heart disease, and type 2 diabetes mellitus

muscle that is much more metabolically active

Lean tissue

A person must be what to make extra muscle?

in positive calorie and nitrogen balance

Benefits of Resistance Training

• Increases lean body mass (muscle)

• Improves muscle strength, size, power, and endurance

• Decreases visceral fat

• Increases strength and coordination

• Decreases lower back pain

• Increases bone mineral density (helps prevent osteoporosis)

• Improves glucose metabolism and insulin sensitivity

• Decreases risk of Type 2 diabetes

• Decreases blood triglycerides

• Increases HDL cholesterol and decreases LDL cholesterol

• Decreases risk of cardiovascular diseases

• Reduces blood pressure

• Improves cognition and self-esteem

• Eases discomfort with arthritis and fibromyalgia

• Enhances quality of life in older adults

Fat loss primarily occurs when a person

is in a calorie deficit

A healthy body composition is best measured by

Body fat %

What is the most effective way to reduce body fat?

resistance training exercise

Resistance training exercise is crucial for older people because it can

reduce blood pressure

A common problem with having a lack of adequate body fat is

poor bone density

What conditions are necessary to build muscle?

Slightly higher protein

More calories than expended

Resistance exercise

The enzyme lipoprotein lipase (LPL)

promotes fat storage in the body

Enzyme that promotes very efficient fat storage in the body, which tends to be high in obese people

Causes of Obesity

• overeating

• inadequate sleep

• hormonal imbalance

• high amount of stress

• gut bacteria

• early onset obesity

Ghrelin

a hormone released by the stomach that increases appetite and energy storage in the body, and amounts increase in response to a lack of food intake

Hormone secreted in response to low calorie intake, which increases huger and lowers metabolism

Leptin

a hormone made by fat cells that decreases your appetite

Hormone released after a meal in response to fat in blood, which inhibits hunger

Insulin

Hormone released to store glucose after a meal, and tells your body you are full

Cortisol

known as the "stress hormone”

can increase the risk for Type 2 diabetes and cardiovascular disease

Which of the following hormones increases appetite and energy storage?

ghrelin