Nutrion exam 2 study chapter 10

what are some of the obesity trends in the U.S.

40.3% of U.S. adults are concired obeses, the us has a issuew but also over all world wide obesestey rate are incressing

What is conseiered to be obease

BMI ≥ 30 = obese

define, Energy balance

When the calories you eat equal the calories your body uses

define, Energy equilibrium

Another word for energy balance — weight stays the same

define, Positive energy balance

• You eat more calories than you burn → body stores extra energy → weight gain.

define, Negative energy balance

• You eat fewer calories than you burn → body uses stored energy → weight loss.

What is the information you need to calculate the EER

1. Age – energy needs decrease with age.

2. Sex – men usually need more calories than women.

3. Weight – heavier people use more energy.

4. Height – taller people use more energy.

5. Physical activity level – how active you are each day (sedentary, low active, active, very active).

What three primary uses for energy that make up energy expenditure

 Basal Metabolic Rate (BMR)

Physical Activity

Thermic Effect of Food (TEF)

What is Basal Metabolic Rate (BMR) and whats the percentange

• Energy used for basic body functions at rest (breathing, circulation, cell function).

• ≈ 60–75% of total energy expenditure.

What is Physical Activity and whats the percentange

• Energy used for all movement (exercise + daily activities).

• ≈ 15–30% of total energy expenditure

What is Thermic Effect of Food (TEF) and whats the percentange

• Energy used to digest, absorb, and process nutrients.

• ≈ 5–10% of total energy expenditure.

What is BMR (Basal Metabolic Rate):

The minimum energy your body needs to stay alive at complete rest (no movement, fasting, neutral temperature).

What is RMR (Resting Metabolic Rate):

The energy your body uses at rest, but under less strict conditions (you can have eaten recently, more relaxed measurement).

factors influence BMR

Body size and composition

Age

Sex

Genetics

Hormones

Body temperature

Stress and illness

Starvation or low-calorie intake

What Increases BMR

• more muscle, younger age, male, thyroid hormones, fever, stress

what Decreases BMR

more fat, older age, female, low thyroid, starvation

What is Hunger

Physical drive to eat → controlled by internal signa

What is Appetite

• Psychological desire to eat → influenced by sight, smell, taste, emotions, or habits, even if not hungry.

Eating is regulated by what

the brain responding to signals from the body and environment, specifically the hypothalamus

what is Ghrelin

the hormon responsable for feeling hungry released by stoimach makes you feel hungry

What is Leptin

Relaced by fat cells to make you feel full and stop eating

what is Insulin

hormon realsed by pancresses after eating makes you feel full

what is Peptide YY (PYY) & Cholecystokinin (CCK)

hormon relased by intestins it reduces appitate after meals

Body fat content for men,

10–20% body fat

Body fat contents for wemon

18–28% body fat

Why women require more body fat

• Needed for reproductive health (menstrual cycles, pregnancy, lactation)

• Provides energy reserves for fertility and childbearing

• Supports hormone production (like estrogen)

List ways to mesureing body fat

1. Skinfold Thickness (Calipers)

2. Bioelectrical Impedance Analysis (BIA)

3. Dual-Energy X-Ray Absorptiometry (DEXA)

4. Underwater Weighing (Hydrostatic Weighing)

5. Air Displacement Plethysmography (Bod Pod)

6. Waist-to-Hip Ratio / BMI (Indirect methods)

What is  Skinfold Thickness (Calipers) and pros cons and accuecey

body fat measurement method

Measures fat under the skin at specific body sites

pros, Cheap, easy, quick

cons, Accuracy depends on tester skill; only estimates subcutaneous fat.

Accuracy: Moderate

what is Bioelectrical Impedance Analysis (BIA), and pros cons and accuecey

• body fat measurement method

• How it works: Sends a small electrical current through the body; fat resists the current more than muscle.

• Pros: Quick, non-invasive.

• Cons: Hydration level, food, and exercise can affect results.

• Accuracy: Moderate

what is 3. Dual-Energy X-Ray Absorptiometry (DEXA), and pros cons and accuecey

• body fat measurement method

• How it works: Uses X-rays to measure bone, fat, and lean tissue.

• Pros: Very accurate; measures regional fat distribution.

• Cons: Expensive; requires special equipment.

• Accuracy: High ✅

what is 4. Underwater Weighing (Hydrostatic Weighing) , and pros cons and accuecey

• body fat measurement method

• How it works: Measures body density by weighing someone underwater; fat floats, muscle sinks.

• Pros: Accurate, considered gold standard in research.

• Cons: Expensive, requires special tank; uncomfortable for some.

• Accuracy: High ✅

what is Air Displacement Plethysmography (Bod Pod) and pros cons and accuecey

• body fat measurement method

• How it works: Measures body volume using air displacement; calculates body density.

• Pros: Quick, less messy than underwater weighing.

• Cons: Expensive, special equipment required.

• Accuracy: High

what is Waist-to-Hip Ratio / BMI (Indirect methods) and pros cons and accuecey

• body fat measurement method

• How it works: Uses body measurements, not direct fat measurement.

• Pros: Easy, cheap, widely used.

• Cons: Only rough estimate; can’t tell fat vs. muscle.

• Accuracy: Low

what is a Thrifty metabolism

body burns fewer calories at rest than average

Food security

Having reliable access to enough safe and nutritious food for an active, healthy life.

Food insecurity

Lack of consistent access to enough safe and nutritious food.

Ways to treat overweight and obesity

Lifestyle changes, Medications, Surgery

How many caloreis equalk one pound of fat

• 1 pound of body fat ≈ 3,500 calories

what is a Reliable Weight Loss Methods 

• Balanced, reduced-calorie diet

• Regular physical activity

• Behavioral strategies

• Medical support

• Slow, sustainable weight loss

what are some Unreliable / Unsafe Weight Loss Methods ❌

• Very low-calorie “crash” diets (<800 kcal/day)

• Diet pills or supplements without proven safety

• Extreme fasting or juice cleanses

• “Miracle” powders or teas

• Quick-fix gadgets or devices with no scientific backing

what are some Red Flags with Fad Diets 🚩

• Promises rapid weight loss (>2 pounds/week)

• Eliminates entire food groups

• Uses magical or secret ingredients

• Lacks scientific evidence

• Encourages expensive supplements

• Makes too-good-to-be-true claims

What are 1. Restricted Carbohydrate Diets

• Limit carbs (bread, pasta, rice, sugar)

• Usually higher in protein and fat

Examples: Atkins, Keto, South Beach

Purpose: Forces body to use fat for energy

Pros: Can lead to quick weight loss, reduced appetite

Cons: May lack fiber, vitamins, minerals; hard to maintain; risk of ketosis side effects

What are Low-Fat Diets

Reduce fat intake (especially saturated fat)

Focus on fruits, vegetables, grains, lean protein

• Examples: Ornish diet, Pritikin diet

• Purpose: Reduce calorie intake, improve heart health

• Pros: Heart-healthy, easy to follow long-term

• Cons: Can be high in refined carbs if not careful; sometimes less satisfying → harder adherence

What are Novelty Diets / Fad Diets

Based on gimmicks, magic foods, or extreme rules

Often promise rapid weight loss

• Examples: Cabbage soup diet, grapefruit diet, cotton-ball diet

• Pros: Quick results may motivate short-term

• Cons: Nutritionally unbalanced, unsustainable, potential health risks

What is a Disordered eating:

• Mild or irregular eating behaviors that are unhealthy but don’t meet clinical criteria for a disorder

• Examples: skipping meals, chronic dieting, occasional bingeing, restrictive eating

What is Eating disorders:

• Severe, diagnosed mental health conditions with persistent abnormal eating behaviors and psychological impact

• Examples: Anorexia nervosa, Bulimia nervosa, Binge-eating disorder

Diffrence in Disorderd eating and eating disorder

Disorederd eating is just unheathy and is just mildy irregaurler, whilea eating disore is serverly unhealthy and is a dignosed mental disorder

what is Anorexia Nervosa (AN)

• Intense fear of gaining weight + self-starvation, leading to very low body weight.

Cuases

-extream weiught loss

-lowblood pressure

-bruttal bones

-hair loss

-loss of period

what is 2. Bulimia Nervosa (BN)

• Cycle of binge eating followed by compensatory behaviors (vomiting, laxatives, fasting, excessive exercise).

effects

• Electrolyte imbalances → heart problems

• Sore throat, tooth decay, gum disease (from vomiting)

• Swollen salivary glands, digestive issues

• Menstrual irregularities

what is 3. Binge Eating Disorder (BED)

• Recurrent binge eating without compensatory behaviors.

effects 

• Obesity-related issues: diabetes, high blood pressure, heart disease

• GI problems: acid reflux, bloating

• Emotional distress: guilt, shame, depression