Module 7: Energy Balance and Obesity Flashcards
explain why 100 calories of carbs does not equal 100 calories of protein
- although both yield 4 cal/g, carbs are easier for the body to digest and use as energy while proteins are much harder
- this is called the thermic effect of food
- 10% of calories of carbs consumed is used to digest them, while 30% of calories of proteins consumed is used to digest them
- you end up getting more calories usable for energy from carbs than from proteins
why can foods marketed as low-fat or fat-free be deceiving
- calories may be equal or greater than original products
- may substitute carbs for fats
what are some reasons people consume excess calories
- fast food and convenience foods
- large portion sizes, especially when dining out
what are SSBs
sugar sweetened beverages
what is one of the largest sources of added sugar in teh diet
sugar sweetened beverages (SSBs)
what happens to adolescents who eliminate sugar sweetened beverages from their diet
they gain 4 pounds less than their SSB drinking peers
does everyone require the same amount of calories per day
no
what are the 3 ways that calories are expended (total energy expenditure)
- resting energy expenditure (REE)
- physical activity
- thermic food effect (TEF)
define basal metabolic rate (BMR)
- energy metabolism that occurs right after waking up or while sleeping
- includes energy for functions that sustain life (breathing, heartbeat, brain, liver, kidneys)
define resting energy expenditure (REE)
- calories burned while sitting or sleeping
- make up most of the calories burned in a day
- less restrictive
define physical activity
- energy expenditure through voluntary physical effort
- daily activities, exercise, physical labor
- energy needed for muscle contraction
what factors influence energy burned during exercise
- body weight and muscle mass utilized
- duration of activity
- intensity of activity
- fitness level
- type of activity
define thermic effect of food (TEF)
- process of burning calories as you digest, absorb, transport, store, and metabolize food
- body burns about 10% of calories consumed from a meal (30% for protein)
how do you estimate energy expendicture
- calculate BMR
- account for physical activity
what is the equation for BMR for women
BMR = 665.1 + (9.563 x weight in kg) + (1.85 x height in cm) - (4.676 x age)
what is the equation for BMR for men
BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.775 x age)
what is BMI
- body mass index
- measure of weight relative to height
- used to diagnose weight status
is BMI better used for the individual level or the population level
population level
what is the formula for BMI
weight in kg / height in meters ^2
what is the BMI for healthy body weight
18.5 - 24.9
what is the BMI for overweight
25 - 29.9
what is the BMI for obese
over 30
what is the BMI for underweight
under 18.5
what diseases are you at an increased risk for if you are overweight or obese
- cardiovascular disease
- type 2 diabetes
- stroke
- gallbladder disease
- osteoarthritis
- sleep apnea
- respiratory problems
- certain cancers
negative consequences of underweight BMI
- decreased energy
- respiratory complications
- heart irregularities
- infertility
- delayed wound healing
- weakened immune system
- osteoporosis
why does being underweight increase your risk of osteoporosis
- less healthy tension on bones that increases bone density and strength
- low adipose tissue causing low estrogen causing low bone deposits
who is at greater risk of osteoporosis
- older age
- women
- underweight
- tobacco use
- physical inactivity
what are limitations of BMI
- doesn’t distinguish between fat and muscle mass
- doesn’t account for differences in ethnicities, sexes, or ages
what is your total body mass composed of
lean tissue mass + fat mass + water
what is lean tissue mass
everything but fat mass - not just muscle
define essential fat
required for norma physiological functioning
define storage fat
in adipose tissue, subcutaneous tissue, and fat tissue that pads essential organs
what two things affect body fat
- sex
- age
what happens to body fat as you age
increases
which sex has higher body fat percent
women
define gynoid pattern of body fat distribution
- fat over muscle and under skin (subcutaneous fat)
- at hips and thighs
define android pattern of body fat distribution
- fat stored under abdominal muscle around internal organs
- visceral fat
what is an android fat pattern associated with
high risk for chronic conditions due to excess fat
who exhibits the android fat distribution pattern: men or women
both
who exhibits the gynoid fat distribution patter: men or women
women
what fruit shape is associated with the android fat distribution pattern
apple shape
what fruit shape is associated with the gynoid fat distribution pattern
pear shape
describe beta adrenergic receptors
- in heart and skeletal muscle
- activated when stressed
- cause jittery feelings
- encourage cells to prioritize fat as a fuel source
what hormones or substance increase beta adrenergic receptor activity
- adrenaline
- epinephrine
- caffeine
- cocaine
do areas with more or less beta adrenergic receptors have less or more fat
- less receptors = more fat
- more receptors = less fat
where are there the least beta adrenergic receptors in someone who is apple shape
least in gut area
where are there the least beta adrenergic receptors in someone who is pear shape
least in hips and thighs
define globesity
increase in prevalence of obesity around the world
what are factors that could affect weight
- physiological
- psychological
- lifestyle behaviors
- social and economic
define energetics
obesity is caused by a positive energy balance that results from eating more calories than you burn
what are some environmental/societal causes of obesity
- overall people tend to move less and eat more than ever before
- if part of a social network is obese, individual ideas of acceptable weight increases
- healthy and affordable food can be hard to purchase in some areas
describe set point theory
- body is programmed to gravitate towards a particular weight
- metabolism may adjust upward or downward to ensure weight is neither gained nor lost
how many genes are associated with metabolism
over 100,000
what happens to the number and size of adipocytes when someone gains weight in the form of fat
- both the number and size increase
- hypertrophy and hyperplasia
define hypertrophy
increase in size (of cells)
define hyperplasia
increase in number (of cells)
what are the two hormones associated with eating
- leptin
- ghrelin
describe leptin
- satiety hormone
- signals to stop eating
- decreases food intake and increases energy metabolism
where is leptin secreted from
fat cells
what are examples of leptin hormones
- GLP-1
- peptide YY
describe ghrelin
- hunger hormone
- signals to start eating
- neuropeptide Y: increases hunger and decreases pain and anxiety
where is ghrelin secreted from
stomach
why could neuropeptide Y be dangerous
- increases hunger while decreasing pain and anxiety
- may begin to link hunger with less pain and anxiety
what happens with leptin if you experience weight loss
- decreased leptin
- increases food intake and decreases energy metabolism
what happens with leptin if you experience weight gain
- increased leptin
- decreases food intake and increases energy metabolism
what three things influence eating behaviors
- hunger
- appetite
- satiety
where are the physiological and psychological signals for eating behavior in the brain
hypothalamus
define hunger
- NEED to eat
- triggered by low blood glucose and low glycogen
define appetite
- DESIRE to eat
- triggered by sight/smell of food
does ghrelin increase or decrease after eating
decrease
does ghrelin increase or decrease with weight loss
increase
which hormone is responsible for long term weight control
leptin
which hormones is responsible for short term regulation of hunger
ghrelin
why don’t diets work
- unrealistic and difficult to follow long term
- may categorize foods as good or bad
what is the key to success of weight loss or maintence
establish diet and physical activity that can be followed long term
what kind of diet is encouraged to promote long-term weight management
balanced diet integrating all food groups
how much physical activity should you do for overall health
moderate activity for 30 minutes a day, 5 days a week
how much physical activity should you do for maximum cardiovascular benefit
vigorous activity for 20 minutes/session
what exercise should you do for weight loss
- aerobic activity to burn calories
- strength training to build muscle
when is medication recommended for weight loss treatment
- person is extremely obese
- life-threatening health complication exist
is medication for weight loss a permanent solution
no
what BMIs are candidates for weight loss surgery
- BMI over 40
- BMI over 35 + related health conditions
describe vertical sleeve gastrectomy
- part of stomach removed
- small stomach = less room for food
- restriction
describe adjustable gastric band procedure
- adjustable band fits around upper part of stomach
- restriction
describe roux-en-Y gastric bypass
- small pouch created from stomach
- part of small intestine bypassed
- restriction and malabsorption
why must you exercise caution when treating overweight children
caloric restriction can inhibit growth
