Chapter- 7 Energy Balance and Weight Control Flashcards
Basal metabolism?
Minimum energy expended to keep a resting awake body alive
“ fog mirror” 60-70% energy needed to stay alive
Physical activity
More activity more energy burned 20-30% of total energy needed
Thermic effect of food
Energy used to digest absorb and metabolize food nutrients 5-10% of the total calories consumed. Protein 20-30%.
Adaptive thermogenesis
Non voluntary physical activity that is triggered by over eating or cold conditions. Examples fidgeting and shivering. Some people over eat which increases the nervous system.
How much energy does one need?
Estimated energy requirements based on gender age activity level and BMI.
How does BMI factor in to determining a healthy weight?
The current proffered height / weight standard most related to fat.
19-25 healthy BMI
What is the controversy with nature Vs nurture in determining potential obesity?
Nature = your genetics predetermined by body weight
Nurture = is how you were raised
Why do diets not work?
Unrealistic expectations
Hunger Vs. appetite?
What’s satiety?
Hunger = physical biological drive
Appetite = physiological drive “ live to eat” the tastes of sugars fats etc.
Satiety = the full feeling satisfying.
What are 3 keys for a sound weight loss program?
Eat less
Exercise more
Control problem behavior
Bad diets. What are the red flags?
Promote quick weight loss Restrictive diet Celebrities endorsed Cure-all No long term change in habits Criticize if Scientific community No exercise required
A good diet should have?
Low calories High exercise Behavior modification Balanced, moderation, variety Multi vitamin (Dr ok)
Low to moderate calorie restriction diet. What are some examples? Characteristics? Analysis?
Weight watchers, Metamucil, slim fast
Balanced generally 1200 to 1800 cal moderate fat exercise and behavior modification
Acceptable
Carbohydrate focused diets. What are some examples, characteristics, and analysis?
Atkins, South beach
Low carbs, diabetics keytosis acid increase which is dangerous, decrease glucose to the brain more increased animal fat which leads to cardiovascular disease deprive yourself of carbs
High-fiber whole grain
What is positive VS negative energy balance?
What is the source of your energy input?
Positive= eating more than needed.
Negative= not eating enough.
Food what you eat that’s the energy.
