chapter 10 Flashcards
healthy weight
- definition
- affects
- body weight relative to height
- decreased risk of dev weight related health problems
weight management
-definition
maintaining weight within a healthy range
overweight
- definition
- ___ americans are overweight
- 10-15 lbs more than healthy weight
- 65%
obese
- definition
- ___ americans are obese
- 25-40lbs more than healthy weight
- 35%
being overweight increases risk of
-7
- hypertension and stroke
- heart disease
- gallbladder disease
- type 2 diabetes
- osteoarthritis
- some cancers
- sleep apnea
being over weight
- increases a person’s __
- increases risk of developing
- retention of sodium
- insulin resistant cells
increasing retention of sodium effects
- increases blood vol and resistance in blood vessels
- increases risk of stroke and heart disease
when cells become insulin resistant what happens to pancreas
causes pancreas to work harder and eventually may stop producing insulin
losing ___ of body weight can produce health benefits
5-10%
underweight
- definition
- may be caused by
- weighing too little for your height
- excessive calorie restriction and/or physical activity, underlying med condition or emotional stress
underweight
- risks for young adults
- risks for older adults
- nutrient deficiencies, electrolyte imbalance, low energy levels, decreased concentration
- low body protein and fat stores, depressed immune system and med complications
BMI
-equation
-weight (lb) x 703 / height squared (in^2)
what BMI is considered overweight
-risks
- greater than or equal to 25
- modest increase in risk of dying from diseases
what BMI is considered to be obese
-risks
- greater than or equal to 30
- 50-100% higher risk of dying prematurely compared to healthy weight
what BMI is considered to be underweight
less than 18.5
body fat
- avg healthy male between 20 and 49 yo
- avg healthy female
- techniques
- 16-21%
- 22-26%
- skin fold thickness measurements and bioelectrical impedance
central obesity
- definition
- risks
- excess visceral fat
- increases risk of heart disease, diabetes, hypertension
energy balance
- definition
- 2 types
- calories in vs calories out
- positive and negative
positive energy balance
- definition
- leads to
- more calories consumed than expended
- fat storage and weight gain
negative energy balance
- definition
- leads to
- more calories expended than consumed
- weight loss
BMR
- stands for
- definition
- makes up ___ of total energy needs
- factor that affects BMR
- basal metabolic rate
- minimum amount of energy you need to function; amount needed to meet basic physiological needs
- about 60%
- lean body mass
thermic effect of food
-affects what
-definition
about ___ of cal in food are eaten
- your energy needs
- amount of calories expended to digest, absorb and process food
- 10%
physical activity
- increase what
- energy expended by sedentary people =
- very active athletes can expend ___
- exercise causes ___ after activity has stopped
- ___ of calories are consumed
- energy needs
- less than half of BMR
- twice BMR
- small increase in energy expenditure
- 20-35%
estimated energy requirement (EER)
daily energy need based on age, gender, height weight, activity level
what is used as fuel sources
stored glycogen and fat
- AA function
- prolonged fast affect
- where are ketone bodies generated from
- what is depleted in about 60 days
- broken down and used to make glucose
- depletes liver glycogen
- generated from incomplete breakdown of fat
- fat stores and about 1/3 of lean tissue mass
excess calories are stored as
- limited capacity to store what
- cant store
- unlimited capacity to store
- body contains about ____
- fat regardless of source
- glucose as glycogen
- proteins
- fat
- 35 billion fat cells which can expand
factors in weight management
-what affects what you eat
- what and how often you eat, physiology, genetics, and environment
- hunger and appetite
appetite
physiological desire for food
hunger
- definition
- when does it subside
psychological need for food
-as feeling of satiation sets in
satiety
determines length of time between eating episodes
type of mechanisms that help regulate hunger
-hormones
physiological
-ghrelin and cholecytokinin
ghrelin
- produced in___ when ___
- function
- when fat stores increase what happens
- stomach when empty
- increase hunger
- leptin in fat tissue signals brain to decrease hunger and food intake
cholecytokinin
- released when
- functions
- when stomach is distended
- increase feeling of satiation and decrease hunger
protein, FA and monosaccharides in sm intestine function
stimulates feedback to brain to decrease hunger
insulin causes
brain to decrease hunger
what results in energy imbalance
overriding feedback mechanisms
risks of becoming obese
- ___ if parents are overweight
- ___ is parents are obese
- ___ if parents are severely obese
- what is this confirmed by
- doubles
- triples
- 5x greater
- studies of identical twins separated at birth
many obese people have adequate ___ but brain has developed resistance to it
leptin
non-exercise associated thermogenesis (NEAT)
energy expenditure in non exercise movements such as fidgeting, standing or chewing gum
set point theory holds
that body opposes weight loss and works to maintain a set weight
gene environment interaction:
increases the risk of obesity in some people
___ of calories come from ready to eat foods
-___ associated with higher BMI
- 32%
- frequent dining out
factors that are likely to affect our body weight
-7
- genetic differences in level or function of hormones increase obesity
- genetic differences in NEAT
- environmental factors
- Environment of cheap and easily obtainable energy dense foods stimulates appetite
- we work more and cook less
- we eat more
- we sit more and move less
why do we eat more
because there is an increased availability of food service establishments and access to large variety of foods, and larger portions encourage people to eat more
we sit more and move less
- americans are eating about ____ more than in 1970
- what results in a decreased energy expenditure
- 600 cal/day
- labor saving devices at work and home, and sedentary leisure activities
National institution of health
- definition
- ex
- to lose 1 lb of body fat need
- for weight loss of 1/2 to 1 lb/week need to
- overweight ind. should aim to lose about 10% of body weight over 6 month period
- 180 lb person should lose 18lb/6 months (3 lb/month, 3/4 lb/week)
- 3,500 cal deficit
- decrease daily calories by 250-500 cal
fad diets promise
dramatic results but may carry risks
successful long term weight loss requires changes in
diet, and physical activity behavior
how to add satiation to low cal meals
include higher vol foods
-what increases satiety the most
protein
what does fat do to the body during digestion
slows movement of food from stomach into sm intestine
MyPlate
- includes
- replace high cal foods with
- high volumes of fruit, veggies, whole grains, some lean protein and modest amount of fat
- low cal options from each food group (ex. replace full fat dairy with non fat dairy)
how many minutes a day of moderate-intensity activities can prevent becoming overweight
- what does it aid in
- # of steps to reduce risk of becoming overweight
- 45 min/day
- weight loss
- 10,000
behavior modification
- definition
- techniques
- change behaviors that contribute to weight gain or impede weight loss
- keeping food log, controlling env. cues that trigger eating and managing stress
weight cycling
- aka
- common result of
- what can close the energy gap easier than further reducing caloric intake
- yoyo diet
- fad diets
- physical activity
extreme obesity
- BMI
- high risk of
- requires what to loss weight
- what type of calorie diets are short term and must be medically supervised
- meds
- greater than 40
- heart disease, stroke and death
- aggressive weight loss treatment including very low cal diets and/or surgery
- very low cal diets (<800)
- orilstat, belviq and Qsymia
gastric bypass and gastric banding
- result in
- small risk of
- higher levels of satiety and lower levels of hunger; results in dramatic weight loss and reduction of hypertension, diabetes, high blood cholesterol and sleep apnea
- gall stones and death from surgery
gastric bypass
stomach is closed off and a small pouch is left that can hold a little amount of food at a time
gastric banding
silicone band is placed around the top of the stomach to reduce its size
liposuction
- performed for
- are results permanent?
- complications
- cosmetic reasons
- no, fat may reappear
- infections, scars and swelling
gaining weight for underweight people
- need to add at least ___ to daily energy intake for gain of 1 lb/week
- choose what type of foods
- ex
- eat more of what during the day
- 500 cal
- energy dense but nutritious foods
- waffle instead of toast
- snacks
distorted easting
- definition
- ex
- abnormal and potentially harmful eating behaviors that do not meet specific criteria for eating disorders
- refusing to eat, compulsive eating, binge eating, abusing diet pills
eating disorders
- definition
- women
- men dealing with
- psychological illnesses that involve specific abnormal eating behaviors and other factors
- 20 million
- 10 million
3 factors that cause eating disorders
- sociocultural factors
- genetic factors
- psycological factors
sociocultural factors
desire/social pressure to be thin or “cut”
genetic factors
eating disorders “run in family”
psychological factors
depression, anxiety, perfectionism, sense of control contribute
anorexia nervosa
- results from
- definition
- intense fear of
- distorted body image
- severe cal restriction
- self-starvation and excessive weight loss
- fat
- see oneself as fat when underweight
anorexia nervosa
- health consequences
- other risks
- electrolyte imbalance (low blood potassium) can be fata
- decrease in heart rate and BP, lanugo, osteoporosis and menstrual cycles shut down
bulimia nervosa
- definition
- purging can include
- vomitting can cause
- risk
- involves cycle of binge eating and purging
- self-induced vomiting, excessive exercising; strict dieting or fasting; abuse of diet pills, laxatives and diuretics
- tears in espohagus, swollen parotid glands, tooth decay, gum disease, broken blood vessel in eyes
- potentially fatal electrolyte imbalance can result
binge eating disorder
- definition
- health effects are associated with
- risks
- involves compulsive overeating without purging; eat in secret, feelings of shame
- obesity
- high BP and cholesterol levels, heart disease, type 2 diabetes, and gallbladder disease
orthorexia
healthy or righteous eating; fixation on eating the right foods
night eating syndrome
combination of eating, sleep, mood disorder; person consumes most cal after evening meal; wakes up at night to eat
pica
desire to consume nonnutritive substances (dirt, clay) that may cause med complications
common signs of disordered eating
- hair loss
- significant/sudden weight changes
- russel’s sign
- avoiding social situations were food is present
- weighing often, obsessively counting cal
- denial of problem
approach for eating disorders
-when is it best treated
multidisciplinary approach
-in early stages
multidisciplinary approach
-type of professionals
psychological, medical and nutrition
multidisciplinary approach: nutritional approaches include
- identifying binge triggers, safe and unsafe foods, hunger and fullness cues using food journals
- meal plans to ensure adequate cal/nutrient intake or to avoid over eating
