FNH 250: Energy Balance and Weight Management

Healthy Body Weight

Weight at which you are at your lowest risk for morbidity or mortality.

Attainability and Sustainability

Factor of healthy body weight where it must be easy to get to and maintain said body weight

Age and Development Appropriate

Factor of healthy body weight where it’s dependent on your age and physical development

Family History and Genetics

Factor of healthy body weight where it is dependent on family history and genetics

Healthy Lifestyle Promotion

Factor of healthy body weight where you are promoting healthy lifestyle activities

BMI

Index of total body weight independent of height, done by dividing body weight with area

Underweight

BMI of under 18.5, which is associated with health problems like osteoporosis, compromised immune function, and infertility

Healthy

BMI between 18.5 to 24.9, desirable weight/height ratio for most people

Overweight

BMI between 25 to 29.9, which has increased risks of type 2 diabetes, hypertension, cardiovascular disease, and sleep apnea

Obese

BMI over 29.9, which has even more risks of type 2 diabetes, hypertension, cardiovascular disease, and sleep apnea

Underwater Weighing

Measure of body composition where you submerge someone into a tank of water multiple times. You then compare the volume displacement with land weight to determine body volume and density, then use the Siri formula to estimate body fat. Accurate within 2-3%

Calipers

Measure of body composition where you repeatedly measure several sites in the body, before being averaged and compared with standards. Accurate within 3-4%.

BIA

Measure of body composition where a low grade electrical current is passed through the body. Differences in resistance to the current between lean and fat body masses can measure body fat. Accurate within 4%

Near Infrared Reactance

Measure of body composition where a probe is strapped to the bicep and an infrared beam is generated from a base unit which is then reflected back to the wand. Fat absorbs the IR beam. Low accuracy and not very useful, but cheap

Isotope Dilution

Measure of body composition where you first collect a baseline saliva sample then drink a measured amount of doubly-labelled water. After waiting an amount of time, you then measure the amount of label in the second saliva sample. Lean tissue retains more label than fat tissue. Fairly accurate.

DEXA

Measure of body composition where you measure the differential between two x-rays of separate energies of different wavelengths to distinguish between types of body tissue. Very accurate and can be used to measure bone density at specific sites in the body

Waist Circumference

Measure of fat distribution where you just measure the waist. Used in combination with BMI to determine risk for health issues; <88 cm for women and <102 cm for men is ideal

Waist to Hip Ratio

Measure of fat distribution where you compare the waist circumference with the hip circumference.

Energy Balance

When the energy you input equals the energy that outputs. When the balance shifts, body weight shifts.

Internal Signals

Signals within the body that influence food intake

Hunger

Inborn instinct that activates when the feeding center is active that causes you to start looking for food or start eating.

Appetite

Learned behavior that interferes with the hunger/satiety cycle

Satiety

Inborn instinct activated by the presence of food in the GI tract, raised blood glucose levels, and hormonal signals

External Signals

Signals outside the body that influence food intake

Environmental Factors

Factors in the environment that influence energy intake. Includes time of day, sight and smell of food, and location

Psychological Stimuli

External stimuli in the brain that influence energy intake. Includes social influences, pressures, mood, stress

Basal Metabolic Rate

Minimum rate at which the body expends energy to sustain life. Makes up 50-65% of energy expenditure, and is influenced by age, growth, size, body composition, and physiological state

Physical Activity

Energy expended when using your muscles. Makes up 30-50% of energy expenditure, and varies greatly from individual to individual

FITT Principle

Principle that influences energy expenditure. Frequency, Intensity, Time, and Type

Physical Activity Health Benefits

Includes a reduced risk of hypertension, obesity, type 2 diabetes, osteoporosis, and colon cancer

Anaerobic Energy Use

Metabolism when oxygen isn’t present. Mostly used in quick, high-intensity activities, and typically uses more carbohydrates than fat

Aerobic Energy Use

Metabolism when oxygen is present. Mostly used in long-duration, low to moderate intensity activities, and typically uses more fat than carbohydrates

Aerobic Glycolysis

Represents 90-95% of glycolysis which creates 36-38 ATP. Requires adequate oxygen supply

Anaerobic Glycolysis

Represents 5% of glycolysis which creates 2 ATP. Doesn’t require oxygen supply

Thermic Food Effect

Energy expended when processing consumed food. Makes up 5-10% of energy expenditure

Weight Loss Dietary Changes

Strategies to lose weight via diet. Choosing smaller portions of lower-fat foods, making nutrient-dense food choices, and avoiding fad diets

Weight Loss Physical Activity Changes

Strategies to lose weight via physical activity. Aim for at least 30 minutes of moderately-intense activity each day. Once aerobic capacity is increased, raise it by 10 minute intervals to a total of 150 minutes per week of moderate to intense aerobic activity

Weight Loss Behavioral Changes

Strategies to lose weight via behavior changes. Remove energy-dense foods from daily habits, use smaller dishes and consume smaller portions, learn and avoid high-calorie foods, and enjoy your food

Weight Gain Dietary Changes

Strategies to gain weight via diet. Don’t forget to eat and eat a bit more each meal, and pack healthy snacks throughout the day

Weight Gain Physical Activity Changes

Strategies to gain weight via physical activity. Enjoy physical activity as it can stimulate appetite

Weight Gain Behavioral Changes

Strategies to gain weight via behavior changes. Set aside times to eat, learn and consume calorie-dense foods, and always have food ready