Energy Balance & Weight Control

Factors that increase a person's basal metabolic rate include:

Multiple select question.

• tall stature.

• caffeine.

• periods of growth.

• very-low calorie intake

• tall stature.

• caffeine.

• periods of growth.

Genetic factors that can play a role in the development of obesity include genes that affect:

Multiple select question.

• hormone production.

• activity level.

• metabolic rate.

• body frame.

• hormone production

• metabolic rate

• body frame

Metabolic rates tend to decrease with age due to ______.

Multiple choice question.

• memory problems

• increased physical activity

• a loss of muscle mass

• an increase in food intake

• a loss of muscle mass

Choose roles of insulin in energy balance.

Multiple select question.

• Promotes triglyceride synthesis in the liver

• Promotes glucose and fatty acid uptake

• Inhibits lipolysis in fat cells

• Inhibits adipogenesis (production of new fat cells

When calorie intake matches calorie expenditure, energy __________ occurs.

balance

The hormone that is secreted mainly by the stomach and stimulates eating behavior and promotes energy storage is called __________.

ghrelin

A person's blood leptin level is directly proportional to his or her amount of Blank______.

Multiple choice question.

• protein intake

• body fat

• muscle mass

• glucose in the muscle

body fat

More than 50% of the variation in BMI seen in different populations can be explained by genetic differences that increase risk for developing obesity.

True false question.

• True

• False

false

Which hormone promotes glucose and fatty acid uptake, inhibits lipolysis in adipose cells, and promotes the production of new adipose cells?

Multiple choice question.

• Epinephrine

• Estrogen

• Insulin

• Glucagon

Choose factors that decrease body fat accumulation.

Multiple select question.

• Lack of sunlight

• Healthy sleep

• Physical activity

• Mindful eating practices

• Healthy sleep

• Physical activity

• Mindful eating practices

Combining Blank______ calorie intake with Blank______ physical activity is key for weight loss and weight maintenance.

Multiple choice question.

• decreased; increased

• decreased; decreased

• increased; decreased

• increased; increased

• decreased; increased

Choose the hormone that is secreted mainly by the stomach and stimulates eating.

Multiple choice question.

• Peptide YY

• Amylin

• Leptin

• Ghrelin

ghrelin

An adipokine that reduces hunger and increases energy expenditure in the body is called __________

leptin

Choose factors that increase body fat accumulation.

Multiple select question.

• High stress

• Hormonal imbalance

• Diet based on whole unprocessed foods

• Sleep deprivation

• high stress

• hormonal imbalance

• sleep deprivation

true or false: over 70% of North American adults have overweight or obesity

true

estimate: by 2030, we will see a _____% increase in obesity and a ______% increase in severe obesity

33; 130

what are the three energy supplying nutrients?

1. carbohydrates

2. lipids

3. proteins

fuel or all energy requiring process in the body is ___________

glucose

true or false: all three nutrients can be used or stored as fat in the body when consumed in excess

true

what are some characteristics of the anaerobic pathway for energy production?

1. no oxygen requirement

2. short-term, high intensity activities

3. relies on muscle glycogen as energy source

what are some characteristics of the aerobic pathways for energy production?

1. requires oxygen supply

2. low ot moderate intensity activities

3. fats are important source (spares muscle glycogen stores)

energy intake, in the form of food and beverages, _______ the energy expended, primarily through _________ and __________

matches; basal metabolism; physical activity

what is positive energy intake?

1. energy intake is greater than energy expended

2. result in weight gain

what is the negative energy intake?

1. energy intake is less than energy expended

2. result in weight loss

what conditions increases the risk of type 2 diabetes, coronary artery disease, stroke and certain cancers?

obesity

an individual who has obesity has an increase risk for ________ resistance, which may lead to the development of pre-diabetes, hypertension, metabolic syndrome, NAFLD, certain cancers, and dementia

insulin

body mass index (BMI)

health screening tool that takes into account a person’s height and weight but not body compositions

• [ weight in lb/ (height in inches)² ] x 703

• weight (kg) / (height in m)²

normal weight obesity (NWO)

normal body weight as measured by the BMI but elevated percent body fat

body compositions

measurement of body tissues, usually expressed as percent body fat

total body fat

adipose tissues & essential fat

two-component model

method of measuring body composition that divide the body into two compartments: fat mass and fat-free mass

fat-free mass

weight of the body that includes body water, bones, teeth, muscles, and organs

subcutaneous fat

deposits of adipose cells in the tissues under the skin that help insulate the body against cold temperature and protect muscles, bone,a dn internal organs

visceral fat

deposit of adipose tissues surrounding abdominal organs

what are some methods that is use to indirectly estimate the percentage of body fat?

1. underwater weighing

2. air displacement

3. dual-energy X-Ray absorptiometry

4. bioelectrical impedance analysis

5. skinfold thickness

central body obesity

storage of excess body fats in the upper body or abdominal region, leafing to an “apple shape”

• more common in men

lower-body obesity

storage f excess body fats in the lower body or abdominal/hip area, leading to a “pear shaep”

energy output

the amount of calories cells use ot carry out their activites

total energy expenditure (TEE)

amount of energy a person needs to carryout all bodily functions in a 24-hour period

• basal metabolism, physical activity and thermic effect of food

basal metabolism

the minimum amount of energy needed to maintain vital functions of the body while at rest and in a fasted state

• processes like breathing, circulating blood, and maintaining function of vital organs

how can we measure the basal metabolic rate (BMR)?

have the patient fast for at least 12 hours and to lie motionless in a temperatures-stable environment for the duration of the testing

resting metabolic rate (RMR)

rate of energy use by the body after resting and easting

what are some of the factors that affect a person’s BMR?

1. body compositions (e.g., muscle mass, tall)

2. sex

3. multiple hormones

4. energy intake

5. period of growth (age)

6. postexercise recovery

7. use of stimulant drugs

8. stress

by 2030, we will see a _____% increase in obesity and a _______% increase in severe obesity

33; 130

fuel for all energy requriing process in the body is ________

ATP

________ are the body’s preferred source of energy

cardbohydrates

__________ is the process used to break carbohydrate down for energy use

glycolysis

true or false: carbohydrates, lipids and proteins can be stored as fat in the boy or use as energy when consumed in excess

difference between anaerobic and aerobic energy pathway…

1. anaerobic

   → no oxygen required

   → during short-term, high intensity activities

   → relies on muscle glycogen as energy source

   → lead to build up of lactic acid

2. aerobic

   → required oxygen supply

   → during low to moderate intensity activites as well as for those that last for a long period of time

   → relies on glucose AND fatty acids

energy input ____ energy output

equals

what is positive energy balance?

1. energy intake is greater han energy output

2. result in weight gain

what is negative energy balance?

1. energy intake is lower than energy output

2. result in weight loss

true or false: the average adult is now 10 pounds heavier than what was a decade ago

true

thermogenesis

the metabolic process of burning calorie to produce heat

what are the three main purposes in which the body uses energy?

1. basal metabolism -

2. physical activity

3. digestion, absorption, and processing of ingested nutrients

basal metabolism

the minimum amount of calorie needed to keep the body running properly and us alive

____________ is the largest factor contributing to energy expenditure

basal metabolism

what are some factors that increase basal metabolic rates?

1. acute illness or injury

2. certain medical conditions

3. excess thyroid hormones

4. greater body surface area

5. increase body temperature

6. lactation

7. lean body mass

8. period of growth

9. post-exercise

10. stimulant drugs

11. stress

what are the factors that decrease BMR?

1. insufficient thyroid hormones production

2. less body surface area

3. starvation or very low calorie diets

what is the most significant contribution to basal metabolic rate?

body mass

lean body mass = _____ BMR

high

true or false: an individual can have the same weight but a different body mass leading to them having different energy needs

true

body fat distrbution

how fat is stored in diffetent areas of the body

BMI can be calculated using a person’s ______ and _______

1. height

2. weight

direct calorimetry

measuring heat energy produces by the body using insulated chamber which directly help us measure energy

indirect calorimetry

measure oxygen intake and CO2 output as oxygen consumed is related to energy expended and CO2 output predict energy expended during activities

estimated energy requirement equation

662 - (9.53 x age) + PA x (15.91 x weight in kg) + 539.6 x height in m)

• (PA = physical activity estimate)

how can we determine whether a person have a healthy weight?

1. person can physically move comfortably

2. obtained without undue restriction od food intake or without excessive exercise

3. live without experiencing any weight-related associative disorders

healthier weight

weight loss of 10 to 16 pounds accompanied by healthy lifestyle factors

what are the indicator that a person might not have a healthy weight?

1. hypertension

2. elevated non-HDL cholesterol

3. family history of obesity

4. obesity-related diseases

5. upper-body (apple-shaped) fat distribution

6. elevated blood glucose (hyperglycemia)

___________ is the mos common way to measure fatness

body weight

what are some situations where body weight may no be a good measure of fatness?

anthropoemetric measurements

densitometry (underwater weighing)

bioelectric impedance analysis

upper-body obesity (AKA android obesity, “apple-shape”

1. abdominal, visceral, or central obesity

   → waist circumference of 40’’ for men and 35’’ for women

2. associated with insulin resistance and fatty liver

3. leads to obesity-related chronic diseases (e.g., cancer, typer 2 diabetes, high blood lipid levels, and heart diseases)

4. encouraged by testerone and alcohol

true or false: when abdominal fat are released into the liver, it promote inflammation

true

lower-body obesity (AKA gynoid obesity, “pear-shape”)

1. encouraged by estrogen and progesterone

2. characterizes as small abdomen, larger thighs and buttock

3. does not increase risk for chronic diseases

human have a ________ metabolism gene that allow for more fat to be stored to protect against famine

thrifty

set point theory

a theory that human have a genetically predetermined body weight or body fat content which the body closely regulates with the hypothalamus

• body resists weight change

which are the two hormones that help maintain weight?

1. leptin - reducing appetite and promote satiety

2. ghrelin - stimulates appetite and signals hunger to the brain

as one lose weight, the amount of thyroid hormone would go ______ which will make the body burn fewer calories and prevent from losing more weight

down

true or false: the body have better protection against losing weight but not against gaining weight

true

true or false: poverty it NOT linked with obesity

false!

true or false: female obesity often relate to childhood obesity while male obesity tends to appears after age 30

true

it is recommended that _______ to ________ minutes should be dedicated to moderate-tensity aerobic activity per week to achieve and maintain a healthy weight

150;300

what are some way that can help increase satiety?

1. high-fiber snacks

2. drink water between meals

3. eat lean proteins (nuts, low-fat dairy, soy, proteins, lean meat, fish or chicken)

4. eat high-volume foods rich in water

5. eat slowly

what 5 factors determine Estimated Energy Requirement (EER)?

1. Age (↓ needs with aging)

2. Gender (♂ typically > ♀ due to muscle mass)

3. Weight (heavier = higher needs)

4. Height (taller = higher needs)

5. Physical Activity Level (PAL) (sedentary to very active)

what are the 3 major components of daily energy needs?

1. Basal Metabolic Rate (BMR): Energy for basic body functions (60-75% of total).

2. Thermic Effect of Food (TEF): Energy to digest/absorb food (~10%).

3. Physical Activity: Energy for movement (15-30%, highly variable).