Energy Balance and Body Composition Flashcards
What are rapid changes in weight as a result of shift in energy balance
water
What are gradual changes in weight as a result of shift in energy balance
fat
What is the psychological aspect of energy intake
apetite
What is the physiological response for energy intake
hunger
What is satiation
feeling of fullness, cue to stop eating
What is statiety
do not start eating again, plays a role in overriding response
What are the 4 factors of thermogenesis
- basal metabolism
- physical activity
- thermal effect of food
- adaptation responses
What is the healthy weight range for BMI
18.5-24.9
What is visceral fat
central obesity
What is an indicator of visceral fat
waist circumference
The energy required to digest and absorb food is known as
the thermic effect of food
A man with BMI of 24 and waist circumference of 41 would be considered
at risk because of elevated waist circumference
Visceral fat is
the fat surrounding the organs
What are some risks being underweight
fighting disease
menstrual irregularities
osteoporosis
What are some risks being overweight
CVD
diabetes
cancer
inflammation and metabolic syndrome
What is the result of thermogenesis
energy output
Fat cell size decreases with fat loss, but is there an actual decrease in fat cell count?
no, once fat cells form they do not leave - that’s why its so hard to maintain weight loss
What is epigenetic modification
changed lifestyle in a way that reduces the risk of obesity at the cellular level (not changing genetics, just cells)
What is leptin and what does it do
obesity gene
- promotes negative energy balance; supresses appetite and increases energy expenditure
Where is leptin produced
adipose tissue
Where does leptin act as a hormone
hypothalamus
What would happen with a leptin deficiency
no appetite suppression or negative energy balance promotion - therefore major weight gain and increased eating habits
What works alongside genetics as a factor in overweight and obesity
environment
What macronutrient is less present in our current diets compared to ancient humans
proteins
What nutrient is less present in our current diets compared to ancient humans
fibre
How do activity levels between modern and ancient humans differ and what is the impact on weight
ancient humans hunted for food - required laboured work
humans now don’t have to search for food - leading to more sedentary behaviour
What is the DRI for physical activity
60 min moderate per day
What is health Canadas recommendation for physical activity
150 minutes moderate-to-vigorous activity per week
What are the recommendations for sedentary behaviour
- limit sedentary behaviour to <8 hours
- <3h recreational screen use
- break up long periods of sitting
Leptin resistance develops with…
obesity
What is considered the key to success in maintaining healthy weight levels
motivation
What are some social consequences of obesity
discrimination
judgement of appearance
assumption of laziness
What are some mental consequences of obesity
embarrassment
rejection, shame, or depression
What are some successful strategies for weight loss
small changes
moderate losses
What is the realistic energy intake deficit
500-1000kcal deficit
If an 80kg man performs 30 mins of walking at 4mph how much is he burning
5 METs x 3.5 mL/kg/min = 17.5 mL/kg/min
= 0.01750 L/kg/min
0.01750 x 80 kg = 1.4 L/min
converted to kcal = 1.4L x 5kcal/L = 7 kcal/min
7 kcal/min x 30 mins = 210 kcal
therefore he burns 210 kcal in 30 mins
If an 80 kg man performs 30 mins of walking at 4 mph, and it is determined he’s burning 210 kcal per 30 mins, how long to lose 1 lb if he does it 5x a week
3500 kcal = 1lb
3500/210 = 16.7 sessions
16.7 sessions / 5 per week = 3.3 weeks
What is the weight loss registry
the longest prospective study go long term successful weight loss maintenance
- tracks over 10,000 people
What are some ways to keep the weight off
- small portions
- eat breakfast
- physical activity
- weigh periodically
- watch <10 hours of tv weekly
