daily energy distribution

what are the three major slices of the energy pir chart that show us where the calories are going

Basic metabloic rate (BMR), thermic effect of food (TEF), thermic effect of exercise (TEE)

BMR

basic metabolic rate

TEF

thermic effect of food

TEE

thermic effect of exercise

what is the basal metabolic rate

amount of energy that body uses to stay alive while at rest, fasting, and in neutral temperature enviornment

what is BMR used for

breathing, heart pumping, body temp regulation, waste excretion, immune surveillance

how much energy does the BMR use

more than half of your daily energy budget

BMR and muscle mass

bmr is proportional to lean muscle mass

males BMR

males have more muscle mass, so they have higher BMR

female BMR

females typically have less muscle mass, so they have lower BMR

BMR and aging

after age 25 people will lose about 1% of their muscle mass per year, so BMR drops accordingly

how to reduce the declines in muscle mass

maintain muscle through weight training, keeping BMR closser to youthful years.

what is the thermic effect of food (TEF)

the uprfront energy spend on extracting energy from the food eaten

how much does the TEF account for in the daily energy expenditure

10%

Digestive enzyme

amylase (carbs), Lipase (fats), proteases (proteins)

Lipoproteins

chylomicrons, VLDL, HDL- transporting fats

metabolic enzyme

glycolysis, beta oxidation, amino acid catabolism, krebs cycle

how to increase TEF

eating harder to digest foods (resistant startches instead of simple sugars)

eating more raw foods (cooking predigests food, eating raw so your body does the work)

eating protein in every meal (protein has high TEF)

what is the thermic effect of exercises

the energy that we burn during physical activity

TEE difference in people

can vary from person to person because lifestyles are different, some people are active and other are not

exercise among older and younger people

20 year old- benefits are modest, but the body is not broken so there is not much to fix

60 year old- effects are profound, lower blood pressure, improved insulin, preserves muscle mass and BMR

what happens to the adipose tissue when we gain weight

adipose cells multiply, adipose cells enlarge and fill with fat and get bigger

cell multiplication

is irreversible

leptin

satiety (fullness) hormone secreted by the adipose tissue

how can the leptin system fail

no leptin is produced, brain does not receive the signal

ghrelin

the hunger hormone that is secreted by the stomach and it says its hungry

sleep and hunger regulation

sleep regulates the leptin-ghrelin balance

BMI

body mass index

Hamwi formula

ideal body weight based on height and gender

underweight

below 18

normal (the ideal range)

18-25

overweight

25-30

obese

30-35

clinically (morbidly) obese

over 35

hamwi formula for females

start with 100 for the first five feet and add 5ibs for every inch above 5 feet

EX: 5’10 women= 150 lbs (if shorter than 5 feet, for each inch subtract 5lbs)

hamwi formula for males

start at 106 for the first 5 feet and then add 6lbs for every inch above 5 ft (if under 5 feet, subtract 4lbs under 5 ft) a 10% body frame adjustment

when BMI and Hamwi formula get it wrong

bodybuilder high muscle mass and can measure as overweight and obese

Skinny fat people appear thing but have very low muscle mass and high fat

liposuction

removes fat cells from specific body areas, but does not prevent future weight gain. if no lifestyle change is made new adipose cells can from and restore the previous fat mass.

Gastric banding

restricts the upper part of the stomach, reduces how much food can be eaten at a time. Less invasive than a full bypass but requires strict eating behavior post-op

gastric bypass

removes a portion of the stomach or bypasses it connecting a small pouch directly to the small intestine. causes a major reduction in food absorption and leads to significant weight loss.

drawback of gastric bypass

reduces micronutrients absorption, especially vit B12, patients must tke supplements for life

GLP-1

glucagon like peptide -1

ozempic

semaglutide, initially developed for type 2 diabetes

wegovy

same active ingredient as ozmpic, FDA approved for obesity

moujaro

tirzepatide, targets GLP-1 and GIP, showing stringer effects

how does the weight loss medicine work

suppress appetite, delays stomach emptying, and improve insulin sensitivity. patients feel full longer and eat significantly less

what are the limitations of weight loss medicine

effects reverse if the medication is stopped, side effects include nausea, digestive issues, pancreatitis

what are the points that belong to the thermic effect of food

maintaining catabolic enzymes, maintaining proteases, maintaining lipoproteins

what is the BMI formula

(kilos)/(height in m) ²

the BMR costs approximately how much of the daily energy

60%

to maintain a neutral calorie balance, aging people will have to do what

build muscle to make up for loss, reduce calories intake to match new BMR

which ones does not go into the thermic effect of food

maintaining the immune system

what is a feature of the basal metabolic rate

pregnancy increases the BMR

for an average person exercise will burn how much of their daily energy intake

40%

an overweight or an obese person has plenty of energy stored in the body. Those energy stores could last for weeks. Then why is this person hungry only after a few hours

the brain is only fueled by glucose. The amount of lipids stored is irrelevant.