Chapter 7

7.1 Describe energy balance and its use by the body

• Enery Balence

• Commitment to long-term behavior change and adoption of healthy dietary and physical activity patterns

• Energy balance: the relationship between energy intake through food and drink and energy expenditure through physical activity and metabolic processes, which is crucial for maintaining a healthy body weight.

  • Calories in vs calories out

• Posive energy balance: Calories in > calories out

  • Needed pregnancy, lactation, children and infants

• Negative energy balance: Calories in < calories out

• Leads to weight loss and can be beneficial for individuals looking to reduce body fat.

  • Lose fat but also lean tissue

• Age does not = weight gain

• Bomb calorimeter: A device used to measure the heat of combustion of a substance, which helps in determining the energy content of food and its contribution to weight loss and fat reduction.

• Energy Expenditure

  • Thremogenesis: The process by which the body generates heat, often in response to cold exposure or overfeeding, playing a crucial role in regulating metabolic rate and energy balance.

    • 1) basal metabolism

    • 2) Physical activity

    • 3) digestion, absorption, and processing of injected nutrients

  • Adaptive thermogenesis: the process by which the body adjusts its energy expenditure in response to various factors, including environmental temperature, diet, and physical activity levels.

    • age, sex, physical activity, body comp., hormones, sympathetic nervous system, temp., comorbidities, and meds.

    • change BMR response to enviormental stress

    • Shivering when cold boosts metabolism

      • Brown adipose tissue: a type of fat tissue that is particularly effective at generating heat through non-shivering thermogenesis, thus playing a crucial role in maintaining energy balance during cold exposure.

  • low cal. → reduces metabolism 150-300 kcal

  • metabolism declines 20 stable 20-60

• Basal Metabolism

  • Basal metabolic rate (BMR)

    • Lean body mass (Higher), overweight (high LBM → High BMR)

    • Obesity (low LBM → Low BMR)

    • Age (BMR decreases with age due to loss of lean muscle mass)

    • Gender (males typically have a higher BMR than females due to greater muscle mass)

  • (BMR): the number of calories your body requires at rest to maintain basic physiological functions, such as breathing and circulation. Factors influencing BMR include age, sex, weight, and body composition.

  • Resting metabolism (RMR): the number of calories your body burns while at rest, which can vary slightly from BMR due to factors such as recent food intake and overall activity level.

    • Slightly higher BMR

• Energy for Physical Activity

  • non-exercise activity thermogenesis or non-exercise physical activity (NEAT): the calories burned through daily activities that are not formal exercise, such as walking around the house, fidgeting, or performing tasks at work.

  • exercise-activity thermogenesis (EAT): the calories burned during structured exercise sessions, including activities like running, cycling, or weightlifting.

  • Can’t do much to increase BMR

• Thermic Effect of Food

  • Thermic effect of food/ diet-induced thermogenesis: the increase in metabolic rate that occurs after eating, as the body expends energy to digest, absorb, and metabolize the nutrients from food. 8%-15%

  • TEF values

    • protein: 20-30%

      • metabolize amino acid→ fats → glucose → glycogen or adipose tissue

    • Carbs: 5-10%

    • alcohol: 10-30%

    • Fats: 0-3%

Concept Check

1) What are the main comments of energy balance?

2) How is the energy content of food determined and expressed?

3) What are the main purposes for which the body uses energy?

4) List three factors that increase and three factors that decrease basal metabolic rate

7.2 Compare methods to determine energy use by the body

• Direct and Indirect Calorimetry

  • Direct Calorimetry: Measures the heat produced by the body through water immersion or insulated chambers, providing a direct assessment of energy expenditure.

  • Indirect Calorimetry: Estimates energy expenditure by measuring oxygen consumption and carbon dioxide production, allowing for a more practical and less invasive approach. (more common)

    • inexpensive and portable

• Estimates of Energy Needs

  • Estimated Energy Requirements

  • Calculate EER:

  • Male EER 3000kcal female 2400 (ESTIMATE)

    • Factors influencing EER: age, weight, height, and activity level.

Concept Cheak

1) What methods can be used to measure energy?

2) Estimated energy requirement (EER) can be calculated based on what five factors?

7.3 Discuss methods for assessing and classifying body composition

Concept Cheak

1) How is body mass (BMI) determined?

2) What are the BMI, body fat percentage, and waist circumference values for males and females associated with increased risk of health problems related to being overweight or obese?

3) List three methods by which body fat content can be estimated.

7.4 Explain risk factors associated with overweight and obesity and related health consequences

7.5 Describe how control of energy balance is fundamental to weight loss and maintenance

7.6 Discuss why physical activity is a key component in weight loss and maintenance

7.7 Describe how modifying lifestyle behaviors fits into a sound and sustainable weight-loss program

• Tools for Successful weight management

  • Self-Monioring

    • This allows people to be aware of their own habits and bahviors and make necessary modifications.There are many different tools that can help ranging from apps, watches, and journals. All of those can help people understand what they are doing to cause a certain problems and find ways to fit it.

  • SMART goals

    • This is a framework that guides people in making specific, measurable, achievable, relevant, and time-bound goals. Moreover this ensures that they do not set goals that are unobtanble and focus on small changes.

  • Physical Activity

    • Engaging in physical activity combined with eating a balanced diet/ in a cal. deficit will cause weight loss. This is because the cal. in are higher than the calories out. To start individuals can strive to engage in 150 min moderate exercise, 75 min of intense exercise, or a mix every week. This is not a one-size-fits all.

  • Social Networking and Supprt Groups

    • This allows people to find a supportive group of people to share their journey with. They are able to share their highs and lows without the fear of judgement. Additionally, these groups can provide valuable resources, motivation, and accountability, helping individuals stay committed to their fitness goals.

• Behavioral Triggers

  • Mindful eating: This practice encourages individuals to focus on their food, savor each bite, and recognize their hunger and satiety cues, ultimately promoting healthier eating habits.

    • overused term

  • Intuitive eating: This approach emphasizes listening to one's body signals rather than adhering to external diet rules, allowing people to develop a healthier relationship with food.

• Relapse Prevension

  • This is the hardest part of weight management/control but is important not to panic when it happens. It is important to have a relapse prevention plan in place so you do not stray far from your healthy habits.

  • Overall weightloss is sustained by the three M: Motovation, movement, and monitoring

    • Motivation: This involves setting realistic goals and finding personal reasons to stay committed to your weight management journey.

    • Movement: Regular physical activity is crucial for maintaining weight loss and improving overall health, so finding enjoyable forms of exercise can enhance adherence.

    • Monitoring: Keeping track of food intake, physical activity, and emotional triggers can help identify patterns and maintain accountability.

• Social Support can Promote Behavioral Change

  • Who you surround yourself with can impact your progress because they can either encourage you to do the right thing or put you down/ encourage you to do the wrong things.

• Societal Efforts to Adress Obesity

  • Obesity is a major problem in the world today and many programs are trying to raise awareness. Also they are trying to get rid of what is called weight bias by pushing for people first language.

    

Concept Cheak

1) List 5 behavioral strategies for weight loss

2) What is weight bias? How can you help reduce it?

7.8 List and discuss characteristics of a sound weight loss program

• Body Fat

  • It takes eating 3300 kcals over your maintenance to gain 1 lb. (1lb = 3300 kcals) In the past a 500 kcal deficit has been used to lose weight but after recent research during this time the body turns on mechanism to help gain fat making it harder to lose it. Also, the first 6 months are the most rapid but after that fat loss seems to slow down.

• Weight-Loss Plans

  

  • it is important to a weight loos plan to well rounded and holistic containing many different strategies.

• Weight Management in Perspective

  • It is important to encourage people to improve their diet quality, increase their physical activity, and make healthy/positive behavior changes.

Concept Check

1) What are the characteristics of an appropriate weight-control program?

2) What advice from the Dietary Guidelines will help Amaricans manage body weight over time?

7.9 Outline the pros and cons of various weight-loss methods for severe obesity

7.10 Discuss the causes the treatment of underweight

7.11 Evaluate popular weight-reduction methods, and determine which are safest and most successful