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HNSC 2170 > Unit 7: Energy Balance and Healthy Body Weight > Flashcards

Unit 7: Energy Balance and Healthy Body Weight Flashcards

1
Q

what are 2 types of energy imbalances

A
  • feasting

- fasting

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2
Q

describe the relation between feasting & energy imbalance

A
  • it is excess energy consumption
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3
Q

what is excess carb consumption stored as/used for (3)

A
  • glycogen in the liver & muscles
  • once the limited glycogen stores are full, the excess is used for energy
  • excess carbs, proteins, and fats beyond that are stored as fat
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4
Q

what is carb broken down into? and then stored as?

A
  • broken down into glucose
  • then stored in the liver and muscle as glycogen stores
  • and the rest as body fat stored
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5
Q

what is fat broken down into? stored?

A
  • into FA

- then contributes to body fat stores

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6
Q

what is protein broken down into? stored? (3)

A
  • into amino acids & is first used to replace body proteins
  • or converted into glucose or fat
  • or nitrogen that is lost in urine
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7
Q

what is fasting

A
  • voluntary energy deficit
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8
Q

describe how fasting affects the body for energy (2)

A
  • body will use glycogen & fat for energy

- eventually may resort to using body tissue for energy

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9
Q

what body stores are first used for energy during fasting (2)

A
  • liver & muscle glycogen stores –> glucose –> energy for brain, NS, RBC, and other cells
  • body fat stores –> FA –> energy for other cells
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10
Q

what stored energy is used if the fast continues past glycogen depletion

A
  • body protein –> amino acid –> glucose for energy or nitrogen lost in urine or ketone bodies
  • body fat –> FA –> ketone bodies & energy for other cells
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11
Q

what are ketone bodies

A
  • biproducts of FA breakdown
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12
Q

what do ketone bodies do

A
  • supply energy to the brain, NS, and RBC , and other cells
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13
Q

what does fasting typically result in at first

A
  • rapid initial weight loss (often water weight)

- and loss of lean body mass

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14
Q

what happens upon resumuption of eating during fasting? why?

A
  • weight is quickly regained

- bc the body’s BMR has been lowered due to loss of lean muscle mass

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15
Q

define energy balance

A
  • change in energy stores equals the food energy taken in minus the energy spent on metabolism & physical activity
  • occurs when the calories coming into our body equals the calories that iur body is expending
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16
Q

where does energy intake come from

A
  • foods & beverages we come
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17
Q

for each ____ calories that you eat in excess of expenditure, you stores ___ amount of body fat

A
  • 3500 cal
  • 1 lb

and vice versa

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18
Q

what are 3 ways we expend energy

A
  • to fuel the BMR
  • to fuel voluntary activity
  • thru the body’s metabolic response to food
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19
Q

what is BMR

A
  • the sum of calories burned thru all the involuntary activities necessary to maintain life
    ex. circulation, resp, temp maintenance, hormone secretion, nerve activities, new tissue synthesis
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20
Q

what does BMR exclude (2)

A
  • digestion

- voluntary activities

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21
Q

who si BMR highest in

A
  • growing humans

- people w high, lean body mass

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22
Q

describe the effect of age on BMR

A
  • lean body mass diminishes w age = slowed BMR
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23
Q

describe the effect of height on BMR

A
  • tall, thin people have higher BMR
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24
Q

describe the effect of growth on BMR; list 3 populations w higher BMR

A
  • more growth = higher BMR

- BMR higher in children, adolescents, and pregnant women

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25
Q

describe the effect of gender/body comp BMR

A
  • high in males bc they often have more lean tissue

- lower BMR w more fat tissue

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26
Q

describe the effect of fever on BMR

A
  • increases BMR
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27
Q

describe the effect of stresses on BMR

A
  • stress (including disease & drug) can increase
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28
Q

describe the effect of enviro temp on BMR

A
  • both heat & cold raise BMR
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29
Q

describe the effect of fasting/starvation on BMR

A
  • lowers BMR due to loss of lean muscle
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30
Q

describe the effect of malnutrition on BMR

A
  • lowers BMR
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31
Q

describe the effect of thyroid hormone on BMR; premenstrual hormones

A
  • thyroid = slows or speeds up BMR

- premenstrual = slightly raise

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32
Q

describe the effect of smoking & caffeine on BMR

A
  • both increase energy expenditure (increase BMR)
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33
Q

describe the effect of sleep on BMR

A
  • BMR lowest when sleeping
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34
Q

list examples of voluntary activities that expend energy

A
  • walking
  • sitting
  • running
  • things conducted thru voluntary muscle movement s
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35
Q

what is meant by the body’s metabolic response to food

A
  • the thermic effect of food
  • calories our body burns while digesting, absorbing, and process the nutrients
  • due to celll activity required for secretion of digestive enzymes, peristalsis, absorption, and metabolism
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36
Q

describe the effect of eating on BMR

A
  • increases for approx 5 hours after a meal
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37
Q

list from highest to lowest, what accounts for the largest energy expenditure

A
  • basal metabolism
  • voluntary activity
  • thermal effect of food
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38
Q

what determines the amt of energy burned thru voluntary activity (3)

A
  • muscle mass
  • body weight
  • activity
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39
Q

what can be used to determine the # of calories ur body needs? what is it?

A
  • estimated energy requirement (EER)
    = the dietary energy intake lvl that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, and physical activity
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40
Q

what does EER take into account to ensure an accurate result (6)

A
  • gender
  • growth
  • age
  • physical activity
  • height
  • weight
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41
Q

why is it important to consider gender for EER

A
  • bc body comp differs between men & women = will effect energy requirements
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42
Q

why is it important to consider growth for EER

A
  • bc BMR is higher during periods of growth
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43
Q

why is it important to consider age for EER

A
  • bc energy requirements decrease as we age
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44
Q

why is it important to consider physical activity for EER

A
  • bc physical activity will use more energy
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45
Q

why is it important to consider height & weight for EER

A
  • bc energy requirements are higher from those taller & heavier
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46
Q

what should be stressed as goals during weight loss

A
  • health & fitness

- with weight as only a gauge for progress

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47
Q

what are 2 things we consider for weight loss rather than simply weight alone

A
  • for every height there is an ideal weight range

- look at the amt of lean tissue versus body fat

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48
Q

see table 6-3 for tips for accepting a healthy body weight

A
  • theyre all kinda common sense tho
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49
Q

what is a weight normaitive approach

A
  • approach that focuses on weight loss & management to prevent and treat health problems
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50
Q

what is a weight inclusive approach

A
  • approach that takes the focus off a pt’s weight & focuses more on overall health
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51
Q

what is the “size” belief in weight normative vs weight inclusive approach

A
  • normative = expect pt to be one size

- inclusive = expect range of sizes

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52
Q

what is the goal during a weight normative vs inclusive approach

A
  • normative = goal to attain the size defined as worthy/ideal
  • inclusive = accomodate the needs of people of all sizes
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53
Q

what is the belief regarding diet/hunger in a normative vs inclusive approach

A
  • normative = if people must maintain restriction/hunger to maintain lower weight, then it is prescribed
  • inclusive = no one is expected to be hungry, all sizes are prescribed adequate nutrition
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54
Q

what is the belief regarding quality of life in a normative vs inclusive approach

A
  • normative = if people need to organize their lives around weight loss, then it is prescribed
  • inclusive = no one is expected to sacrifice major quality of life for weight loss
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55
Q

what is the belief regarding people who differ from normative size during normative vs inclusive approach

A
  • normative = people who differ from a normative size have a “disease” or require explanation
  • inclusive = no body sized is inherently healthy or unhealthy
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56
Q

what is the focus of change in a normative vs inclusive approach

A
  • normative = fat tissue/weight loss focus of change & presumed as the most powerful factor for better health
  • inclusive = how people are treated & determinants of health are the focus of change & presumed to be powerful factors
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57
Q

what is HAES

A

health at every size

- weight inclusive approach used in north america

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58
Q

what does HAES focus on (3)

A
  • weight inclusivity (accept & respect)
  • health enhancement
  • respectful care
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59
Q

what is included in health enhancement in HAES

A
  • improving & equalizing access to info & services

- personal practices that improve human well being

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60
Q

what is meant by respectful care in HAES

A
  • acknowledge biases

- work to end weight discrimination, stigma, and bias

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61
Q

list 9 weight inclusive approaches

A
  • eat well (enough, variety)
  • be active
  • good sleep
  • stress management
  • quit smoking
  • have fun (social connection)
  • see ur doctor
  • help accept weight is not a behavior to control
  • meaningful change may or may not lead to weight change
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62
Q

what is the purpose of BMI

A
  • effective in assessing degree of overweight & obesity

- used to evaluate a person’s health risks associated w being under or over weight

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63
Q

what is the formula for BMI

A

BMI = weight in kg / (height in m)2

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64
Q

how do you convert lb to kg

A
  • divide weight in lb by 2.2
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65
Q

how do you convert height in inches to cm

A
  • multiply height in inches by 2.54
66
Q

what is considered an underweight BMI

A

<18.5

67
Q

what is a normal BMI

A

18.5-24.9

68
Q

what is an overweight BMI

A
  • 25 - 29.9
69
Q

what is an obese (class 1) BMI

A

30-34.9

70
Q

what is an obese (class 2) BMI

A

35-39.9

71
Q

what is an extreme obesity BMI (class 3)

A
  • > 40
72
Q

what is considered a health risk

A
  • being underweight or overweight –> therefore, lower or higher the BMI = greater risk
73
Q

how is being underweight a health risk (3)

A
  • may not be able to preserve lean tossue in situations like cancer, surgery
  • can cause infertility in women
  • associated w bone fractures & osteoporosis
74
Q

how is being overweight a health risk (2)

A
  • increased risk for HTN

- increased risk of DM

75
Q

what are 3 drawbacks to BMI

A
  • fails to show how much weight is actually fat
  • fails to show where fat is located
  • not suitable for some grousp
76
Q

list 4 groups that BMI is not suitable for (4)

A
  • some athletes
  • for non-obese
  • pregnant & lactating women
  • adults over 65
77
Q

why is BMI not good for athletes

A
  • muscle mass weighs more than fat
    = athletes may have a higher BMI, but their total body fat may be low
    ex. body builder’s BMI is often in the obese range
78
Q

why is BMI not good for pregnant & lactating indiviudals

A
  • increased weight is normal during childbearing
79
Q

why is BMI not good for adults over 65

A
  • BMI values are based on data collected from younger people
  • people tend to lose height as they age
80
Q

is BMI a good indicator of health

A
  • noooo
81
Q

what is antrhopometry? list 2 types

A
  • method to assess body weight/composition
  • involves direct body measurement
    ex. waist circumference, fat fold test
82
Q

what kind of fat is associated w increased risk of disease

A
  • visceral fat stored in the abdominal cavity
83
Q

what do individuals w central obesity (fat stored in the abdominal cavity) have a higher risk of (5)

A
  • CVD
  • diabetes
  • stroke
  • HTN
  • death
84
Q

how does visceral fat increase the risk of diseases?

A
  • visceral fat promotes inflammation & insulin resistance
85
Q

what is waist circumference

A
  • measures visceral fatness & disease risk
86
Q

how is waist circumference measured

A
  • measure around the body at a point near the belly button

- person should exhale normally while the measurement is taken

87
Q

what is a higher waist circumference indicate

A
  • increased risk of disease even if BMI is normal
88
Q

what are skin fold measures? what does it use? what does it provide?

A
  • calculates the thickness of a fold of skin at areas on the body
  • uses callipers
  • providers an estimate of total body fat & where fat is located
89
Q

where are skin folds often measured (3)

A
  • back of arm
  • below shoulder blade
  • skin from the waist
90
Q

who should complete a skinfold measure

A
  • done by a trained technician & by the same one if the test is repeated
91
Q

describe the role of genetics in weight (2)

A
  • influences how efficiently our body uses & stores energy

- may cause a tendency towards obesity, but is not the only determinant

92
Q

list 3 proteins that may play a role in the development of obesity

A
  • lipoprotein lipase (LPL)
  • leptin
  • ghrenlin
93
Q

describe the role of LPL in obesity

A
  • LPL enables fat storage in fat & muscle cells
  • those w high LPL activity will store fat more easily
  • LPL activity is higher in obese people
94
Q

what is leptin

A
  • an appetite suppressing hormone that is produced in the fat cells
95
Q

describe how leptin works

A
  • conveys info about body fatness to the brain, working to suppress appetite & food intake between meals
  • operates ona feedback mechanism
96
Q

describe the role of leptin in obesity

A
  • lack of leptin = increased risk of obesity
97
Q

what is ghrelin

A
  • an appetite stimulating hormone that is made & secreted by stomach cells
  • stimulates the urge to eat
98
Q

how does ghrelin work

A
  • works in the hypothalamus to promote efficient energy storage
99
Q

what are 3 other theories regarding the role of genetics in obesity

A
  • fat cell development
  • set point theory
  • intestinal bacteria
100
Q

what is the theory of fat cell development

A
  • theory that body fatness is determine by the # and size of fat cells
101
Q

what can cause fat cell #s to increase

A
  • increase in # of childhood & typically taper off in adulthood
  • increase when energy intake exceeds energy output ( also increases size)
102
Q

describe the role of fat loss on fat cells

A
  • causes the size of fat cells to shrink

- but not the number

103
Q

what is set point theory

A
  • theory that the body tends to maintain a certain weight by means of its own internal controls
104
Q

describe how set point theory works

A
  • when weight is gained or lost, the body’s energy expenditure shifts to restiore the “chosen” body weight
  • metabolic rate adjusts to food intake
105
Q

describe the role of intestinal bacteria in obesity

A
  • intestinal bacteria produces compounds that communicate w tissues to alter use & storage of energy
106
Q

describe how the intestinal bacteria influences energy balance (4)

A
  • regulation of energy availability & storage
  • interaction w signaling molecules involved in metabolism
  • modification of intestinal permeability
  • release of intestinal hormones
107
Q

describe how the intestinal bacteria may change & the impact it has on weight

A
  • makeup of intestinal microbiota can change when body weight or diet changes
  • changes in the makeup of intestinal microbiota accompanies changes in body weight
108
Q

what are 6 enviro stimuli that play a role in obesity

A
  • overeating
  • learned behavior
  • physical inactivity
  • screen time
  • convenience systems such as elevators
  • infrastructure (such as no sidewalks) can discourage physical activity
109
Q

what can contribute to overeating (2)

A
  • being presented with a wide variety of food (esp sweets, snacks)
  • emotional reasons
110
Q

what 2 mechanisms play a role in eating behavior

A
  • stop & go mechanisms
111
Q

what role do “go” mechanisms play in eating? what are 2 examples

A
  • stimulate eating

- hunger & appetite

112
Q

what role do “stop” mechanisms play in eating? what are 2 examples

A
  • mechanisms that signal the body to cease/refrain from eating
  • satiation & satiety
113
Q

define hunger

A
  • a physiological need to eat
114
Q

define appetite

A
  • a psychological desire to eat
115
Q

define satiation

A
  • the perception of fullness that builds throughout a meal

- eventually reaches the degree of fullness/satisfaction that stops eating

116
Q

define satiety

A
  • perception of fullness that lingers after a meal

- inhibits eating until the next meal

117
Q

is hunger or satiety a more powerful stimulus

A
  • hunger
118
Q

which nutrient is the most satiating

A
  • protein
119
Q

what are some treatments for obesity (4)

A
  • meds
  • surgery
  • aggressive treatment depending on the medical problems it is causing
  • NPH
120
Q

what are some examples of misuse of weight-loss products (5)

A
  • ordering prescription drugs that have not been prescribed
  • taking several different kids of weight-loss products together
  • buying products online from unreliable sources
  • using health products “off label” (using it for a purpose other than its authorized purpose)
  • assuming a weight-loss product is safe bc its natural
121
Q

list 2 examples of surgery for obesity

A
  • bypass or gastric banding

- to reduce stomach capacity

122
Q

what are the 3 lifestyle components needed to achieve a healthy body weight

A
  • diet
  • physical activity
  • behavior modification
123
Q

what is considered a healthy weight loss

A
  • slow weight loss

- 1-2 lbs per week

124
Q

what kind of weight loss is easier to sustain

A
  • slow weight loss
125
Q

what kind of goals should someone aiming to lose weight set? why?

A
  • appropriate goals

- if the goal is unreasonable & difficult to obtain, it leads to frustration & feelings of failure

126
Q

what kind of changes to your diet is best to make? why?

A
  • take ur current diet and make small changes
  • causes a lifestyle change, rather than a short term diet, that is easier to sustain rather than big changes that dont fit ur lifestyle
127
Q

list 6 strategies for weight loss

A
  • moderate calorie diet
  • watch portion sizes
  • choose foods w lower energy density & high nutrient density
  • avoid empty calories
  • decrease time between meals & avoid skipping meals
  • eat slowly
  • drink water
128
Q
  • what is the minimum calorie level typically recommended per day for men vs women?
A
  • women = 1200

- men = 1500

129
Q

what happens if you consume calories below the minimum calorie level (3_

A
  • becomes difficult to meet the DRI recommendations for nutrients
  • loss of lean tissue
  • lowered BMR = gaining back weight
130
Q

what are strategies to lower portion sizes (2)

A
  • use small plates & bowls

- do not order large quanities of food bc its a deal

131
Q

what types of food are typically lower in energy density & calories? (3)

A
  • foods w high fiber
  • high water content
  • lower fat content
132
Q

what is the benefit to eating foods w lower energy density

A
  • allows them to eat satisfying portions while still reducing energy intake
133
Q

what are 2 things that contain empty calories

A
  • high sugar items

- alcohol

134
Q

how does decreasing the time between meals help w weight loss

A
  • bc it prevents you from becoming extremely hungry which prevent overeating
135
Q

see the notes for a bunch more weight loss strategies but too much for cards & lots are common sense

A

..

136
Q

what is the benefit of physical activity for weight loss (4)

A
  • burns calories
  • helps build muscle
  • increases metabolism
  • decreases appetite
137
Q

what is the physical activity guideline for adults 18-64

A
  • 150 mins of mod to vigorous intensity activity each week

- time span of each activity should be at least 10 min in length

138
Q

what is moderate intensity activity? list some examples (4)

A
  • activities that cause you to sweat a little & breath harder
  • brisk walking
  • water aerobics
  • bike riding
  • gardening
139
Q

what is vigorous intensity activities? list 5 examples

A
  • activities that cause you to sweat more & be out of breath
  • jogging
  • swimming laps
  • aerobics
  • hiking
  • cross country skiing
140
Q

what is the recommendation of muscle & bone strengthening activities

A
  • include them at least 2 days / week
141
Q

what can following the physical activity guidelines help reduce (8)

A

reduce risk of:

  • premature death
  • coronary heart disease
  • stroke
  • HTN
  • colon cancer
  • breast cancer
  • type 2 DM
  • osteoporosis
142
Q

what can following the physical activity guidelines help improve (3)

A
  • physical fitness
  • body composition
  • mental health
143
Q

if you are currently inactive, what is the recommendation for physical activity

A
  • start w smaller amounts

- slowly increase the duration, frequency, and intensity

144
Q

how does physical activity effect BMR

A
  • elevated during vigorous activity

- in the hours after, and over time, lean tissue development further increases BMR

145
Q

describe the effect of exercise on hunger/eating (2)

A
  • heighten satiation & decrease hunger

- help stop stress eating or eating due to boredom

146
Q

weight gain prevention & weight loss occurs with at least how much physical activity?

A
  • at least 2 hr & 30 min of at least moderate physical activity per week
147
Q

what is behavior modification

A
  • focuses on taking a look at the cues that are causing behavior which are resulting in consequences
148
Q

what is an example of a cue that influences eating

A
  • sitting in front of the TV is a cue for causing the behavior of eating chips
  • and the consequence is weight gain
149
Q

what does behavior modification focus on

A
  • changing the cue & behavior to change the consequence
150
Q

what are 6 ways to apply behavior modification

A
  • eliminate inappropriate cues
  • suppress the cues you cannot elimination
  • strength cues to appropriate behaviors
  • repeat desire behavior
  • arrange negative consequences for negative behavior
  • reward urself personally & immediately for positive behaviors
151
Q

what are some examples of inappropriate cues to eliminate (6)

A
  • do not buy problem foods
  • eat only in one place
  • do not shop when hungry
  • replace large plates w smaller
  • avoid fast-food restuarants
  • measure out appropriate snack portions to eat during entertainment (instead of an entire bag)
152
Q

see box 7-1 in the notes for more on how to apply behavior modification
- once again, too much for cards & mostly common sense

A

…

153
Q

what is an example of a cue that cannot be eliiminated but not suppressed and how to suppress it

A
  • cue = going to a party where food is served

- suppress by not standing right by the food table

154
Q

what is an example of a cue that should be strengthened or reinforces

A
  • keeping a pair of running shoes at work to go for a walk on lunch hour
155
Q

attaining and maintaining a __% weight loss in those w obesity brings impressive health benefits

A

10%

156
Q

what are 2 recommended strategies for healthy weight gain

A

combo of

  • physical activity
  • and increased energy intake

to ensure weihgt gained is not solely fat mass

157
Q

what type of foods hold the key to weight gain

A
  • energy dense foods

- pick the highest kcalorie items from each food group

158
Q

what else can individuals who are trying to gain weight consume to help?

A
  • fat, since it contains more than twice as many kcalories per tsp than sugar
  • but should select mono & polyunsaturated fats instead of sat & trans
159
Q

in addition to eating calorie dense & foods w fat, what other strategies can help w weight gain

A
  • eat at least 3 meals/day
  • consume large portions
  • consume lots of snacks
  • drink juice & milk to increase kcalories
160
Q

see table 7-8 for more weight gain strategies

A

…

HNSC 2170 (9 decks)

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