Ch. 11 Flashcards
What three factors influence obesity?
- Genetics
- Environment
- Behavior
Health consequences of obesity
- Sleep apnea
- heart disease
- diabetes (type 2)
- gout
- Arthritis
- ED
- infertility
- risk of cancer
- fatty liver
- stroke
Stats on obesity and overweight
- 5 are obese
32. 5 are overweight (about 1 in 3)
Define energy and energy in
Energy- Capacity to do work
Energy in- Energy we consume
Calorie vs kcal (kilocalorie)
Calorie - Energy required to raise 1g of water by 1 degree Celsius
Kilocalorie- Energy required to raise 1kg of water by 1 degree celsius
How many calories equal 1 pound
3,500 calories = 1 pound
Define negative energy, energy balance and positive energy balance
Negative energy is weight loss, energy intake is less than expenditure
Balance is equal
Positive is taking in more energy (food) than expenditure
Discuss body fat and cancer
Enlarged fat cells produce excess hormones
Hormones cause inflammation and increases risk of cancer
Short term system for hungry
Ghrelin (hungry hormone)
Secreted by stomach and regulates hunger and satiety
Long term hunger system
Leptin (comes out of adipose tissue)
Adjusts food intake and energy expenditure
Maintains adequate fat stores
Satiation
During eating
Leads to stopping of eating
Satiety
Starts after the end of meal
Increase satiety with fiber and protein (so you are satisfied after a meal)
Gastric distention
Enlargement of stomach (after a mea but can have other causes)
TEE
Total energy expenditure
BMR
Basal metabolic rate
TEF
Thermic effect of food
AEE
Activity energy expenditure
BMR calculation for men and women
Women: Weight in pounds x 4.536
Men: Weight x 4.536
NEAT
Nonexercise activity thermogenesis
Activities of daily life
BMI
Body mass index
703 x weight in pounds x height in inches
Should not be used of athletes, pregnant women and over age 65
Healthy BMI range
18.5 to 25 normal
25 to 30 overweight
30 and over obese
Weight circumference for obese men and women
35 inches for women and 40 inches for men
Apple shape
Distribution of fat around abdomen (common in men)
Effective weight loss approaches
- Increase physical activity
- reduce calorie intake
- 30% or lower fat
- 25-30% protein intake (moderate)
- plenty of non-starchy veggies, fruit and lean sources of protein
Strategies for gaining weight
- Eat more frequently
- choose nutrient rich foods
- try smoothies and shakes
- drink water after a meal
- eat high calorie healthy fats like nuts and cheeses
- Have an occasional treat but be mindful of too much sugar
- Do strength training
BMI for underweight individual
18.5 or lower
