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nutrition > unit 7- nrg balance and healthy body weight > Flashcards

unit 7- nrg balance and healthy body weight Flashcards

1
Q

Feasting

A

excess energy consumption

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2
Q

how is excess carbs stored?

A
  • first as glycogen in liver and muscles
  • once the limited glycogen stores are full, excess is used for energy
  • also stored as fat
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3
Q

how is are excess fat and protein stored

A

as fat

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4
Q

fasting

A
  • voluntary energy deficit
  • body will use stored glycogen and fat for energy, and may ultimately resort to using body tissue for energy (if it continues beyond the glycogen depletion)
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5
Q

what does fasting result in?

A

-rapid initial weight loss (typically water weight) and loss of lean body mass

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6
Q

what happens after you start eating again after a fast

A
  • weight is quickly regained upon resuming eating, as the body’s basal metabolic rate has been lowered due to loss of lean muscle mass
  • current research shows no benefits for long term weight loss
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7
Q

Energy balance

A

-occurs when the calories coming into our body equal the calories that our body is expending

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8
Q

where does energy intake come from

A

-from the foods and beverages that we consume

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9
Q

3500 calories

A
  • for each that you eat in excess, you store 1 pound of body fat
  • for each that you expend in excess of need, you lose 1 lb
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10
Q

3 ways we expend energy

A

1) to fuel the body’s basal metabolic rate (BMR)
2) to fuel voluntary activity
3) through the body’s metabolic response to food

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11
Q

BMR

A
  • sum of all involuntary activities necessary to maintain life (i.e. circulation, respiration, temp maintenance, hormone secretions, nerve activities, and new tissue synthesis)
  • varies from person to person
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12
Q

what does BMR exclude

A

-digestion and voluntary activies

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13
Q

fueling voluntary activity

A

-intentional activities, such as walking, sitting, running, ect, conducted through voluntary muscle movements

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14
Q

body’s metabolic response to food

A

= thermic effect of food

-the body’s metabolism speeds up for approximately 5 hours after a meal

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15
Q

which portion accounts for the largest energy expenditure

A

basal metabolism (followed by voluntary activity and the thermic effect of food)

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16
Q

estimating energy requirements

A

-variety of calculations that can be used to determine the number of calories that your body needs… one is EER

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17
Q

EER

A

estimated energy requirement

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18
Q

what do energy requirement calculations take into account to make them more accurate

A
  • gender
  • growth
  • age
  • pa
  • height and weight
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19
Q

why should you take gender into account

A

-bc body composition differs between men and women, this will affect energy requirements

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20
Q

why should you take growth into account

A

-bc BMR is higher during periods of growth

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21
Q

why should you take age into account

A

-bc energy requirements decrease as we age

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22
Q

why should you take pa into account

A

-bc pa will use more energy

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23
Q

why should you take height and weight into account

A

-bc energy requirements are higher for those who are taller or heavier

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24
Q

is there a magic weight that every person should try to achieve?

A

no

-rather for every height there is an ideal weight RANGE

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25
Q

what is also significant along with weight to height ratio

A
  • body composition

- look at lean tissue vs body fat instead of weight alone

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26
Q

what is better, being active and overweight or being sedentary

A

-being active, even if overweight can reduce risks to health

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27
Q

true or false: health and fitness should be stressed as goals, with weight only being used as one cause for progress.
What else can be used as progress

A

true

-can also use clothing fit test, measurements, changes in how client is feeling

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28
Q

does self-worth depend on body weight

A

no

-self-acceptance and self-worth can predict success for weight loss/maintenance

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29
Q

body mass index

A
  • BMI

- used to evaluate a person’s health risks associated with being underweight and overweight

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30
Q

BMI equation

A

weight in kg/ (height in m)^2

-to convert lb to kg, divide by 2.2. To convert height in inches to cm, multiply height by 2.54

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31
Q

what is BMI effective at

A

-assessing degree of overweight and obesity

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32
Q

what is BMI not useful for

A

-evaluating body fatness in non-obese ppl

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33
Q

underweight BMI

A

under 18.5

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34
Q

normal BMI

A

18-5-24.9

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35
Q

overweight BMI

A

25-29.9

36
Q

obese (class 1) BMI

A

30-34.9

37
Q

obese (class 2) BMI

A

35-39.9

38
Q

extreme obesity (class 3) BMI

A

over 40

39
Q

is being underweight or overweight a health risk

A
  • yes

- the lower or higher the BMI, the greater the risk

40
Q

prevalence of overweight and obesity

A

-in NA and Canada it is increasing

41
Q

true or false: separate SMI chart exist for kids 2+

A

true

42
Q

true or false: growth charts exist for infants 0-24 months

A

true

43
Q

drawbacks to BMI

A
  • fails to show how much weight is actually fat
  • fails to show where the fat is located
  • it is not suitable for certain groups
44
Q

who is BMI not suitable for?

A
  • some athletes (bc muscle mass weighs more than fat, making them have a high BMI with low body fat)
  • pregnant or lactating (increased weight is normal)
  • adults over 65 (BMI values based on data collected from younger ppl/ Also, ppl tend to lose height as they age. Adjusted BMI ranges for older adults exist)
45
Q

Assessing Body Composition- Anthropometry

A

-involves direct body measurements (i.e. waist circumference, fat fold test)

46
Q

visceral fat stored in abdominal cavity

A
  • associated with an increased risk of disease (CVD, diabetes, stroke, HTN)
  • those who carry their weight around the centre of there body around the stomach (central obesity, apple) have higher risk of death from all causes compared to those who carry their weight around the lower body (pear)
47
Q

waist circumference

A
  • measure visceral fatness and disease risk
  • measure around the body at the belly button
  • person should exhale normally when measurement taken
48
Q

what does a higher waist circumference indicate

A

-increased risk of disease even if BMI normal

49
Q

healthy waist circumference in males and females

A

102cm/40in in males

88cm/35 in in females

50
Q

skinfold measures

A
  • calculate the thickness of a fold of skin at areas on the body using callipers and provides an estimate of total body fat, and where that fat is located
  • often the back of the arm, below the shoulder blade, or skin from the waist is tested and compared to standards
  • should be done by a trained technician, and ideally should be done by the same technician if the test is repeated
51
Q

how much body fat is too much

A
  • ideal amount for health depends on gender and age

- after that standards differ bc of lifestyle factors

52
Q

factors that correlate with obesity

A

-many, but cause remains elusive

53
Q

genetics and weight

A
  • many theories have been developed to explain obesity in terms of metabolic function, and topic of genetics comes into play
  • genetics greatly influcenes how efficiently our body uses and stores energy
  • except for a few types, that are rare, genetics only causes tendency, not only determinant
54
Q

potential proteins involved in development of obesity

A
  • lipoprotein lipase (LPL)
  • leptin
  • ghrelin
55
Q

LPL

A

enables fat storage in fat and muscle cells, so those with high LPL activity store fat more easily
-LPL activity is higher in obese ppl

56
Q

leptin

A
  • appetite suppressing hormone that is produced in fat cells
  • conveys info about body fatness to the brain, working to suppress appetite and food intake between meals
  • operates on feedback mech
57
Q

ghrelin

A
  • appetite stimulating hormone that is made and secreted by stomach cells
  • works in the hypothalamus to promote efficient energy storage
58
Q

Fat cell number theory

A
  • theory that body fatness is determined by number and size of fat cells
  • fat cells increase in number in childhood and typically taper off in adulthood
  • fat cells may increase when energy intake exceeds output
  • when fat loss occurs, only the size of the fat cells is affected, not the number
59
Q

set point theory

A
  • theory that the body tends to maintain certain weight by means of its own internal controls
  • when weight is gained or lost, the body’s energy expenditure shifts to restore the “chosen” body weight
60
Q

enviro stimuli and obesity

A
  • obesity has increased in last decade, while human genome has remained constant
  • therefore genetics may make obesity more likely, in most cases it cannot develop unless the enviro (factors outside body) provides the means
  • ie overeating and physical inactivity, technology
61
Q

true or false: ppl tend to over-consume when presented with wide variety of food

A

yes
(esp sweets, snacks, condiments, and main dishes)
ie buffet!

62
Q

can overeating occur from emotional reasons?

A

yes- boredom, loneliness, sadness, happiness

63
Q

what is eating behaviour regulated by

A

“go mechanisms” that stimulate eating (hunger and appetite) and “stop mechanisms” that signal the body to cease/refrain from eating (satiation and satiety)

64
Q

hunger

A

-physiological need to eat

65
Q

appetite

A

-psychological desire to eat

66
Q

satiation

A

-perception of fullness that builds throughout meal, and eventually reaching degree of fullness/satisfaction that stops eating

67
Q

Satiety

A

-perception of fullness that lingers after a meal, inhibiting eating until next meal

68
Q

what is more powerful sim, hunger or satiety

A

hunger

69
Q

what is the most satiating nutrient

A

protein

70
Q

Obestity treatment

A

-many OTCs claiming to help with weight loss, there is no evidence

71
Q

aggressive treatment of obesity

A

-may be warrants for some individuals who are obese, dependent on the medical problems that the obesity is causing

72
Q

can meds or surgery be used to treat obesity

A

yes

-surgery may include gastric bypass or gastric banding, to reduce stomach capacity

73
Q

only weight los med that is currently approved for sale in Canada

A

-Orlista (xenical)

74
Q

what 3 lifestyle components do we need to achieve a healthy body weight?

A

1) diet
2) pa
3) behaviour mod

75
Q

how is healthy weight loss obtained

A

slow
-1 to 2 lbs/ week
=easier; set appropriate foals
-take current diet and make small changes to help facilitate weight loss=> more likely to be long term

76
Q

what are 7 weight loss strategies

A

1) follow moderate calorie diet (min 1200cal/day for W and 1500/day for M (below makes it difficult to meet DRI)
2) watch portion sizes (actual NOT familiar; use small portions vs reduced calorie foods)
3) choose foods with lower energy density (high fibre and water contents, with lower fat; help maintain satiety)
4) avoid empty calories (i.e. sugar and alcohol)
5) choose meal spacing that works for you (either 6 small or 3 large with snacks- just don’t wait until you are too hungry or skip meals)
6) drink water to satisfy thirst (instead of juice or pop); drink water before meal to ease hunger
7) keep record

77
Q

true or false: it is important to include pa in weight loss

A

yes

-burns calories, but also helps to build muscle, increase metabolism, and decease appetite

78
Q

guideline for adults 18-64

A
  • 150mins of mod-vig activity each week
  • time span of each activity must be 10 mins in length
  • inclue muscle and bone strengthening activities 2 days per week
79
Q

mod activity

A
  • sweat a little and breathe harder

- ie brisk walk, bike riding

80
Q

vig avtivity

A
  • sweat more and out of breath

- ie swimming laps, running

81
Q

muscle strenghtening activities

A

designed to increase muscle strength, power, endurance, and mass
-ie lighting weights, push ups

82
Q

bone strengthening activities

A
  • weight bearing and designed to promote bone growth and strength
  • ie skipping, running, weight training
83
Q

what will following pa guideline help you achieve

A
  • reduce risk of premature death and chronic disease (CHD, stroke, HTN, colon and breast cancer, T2D, oust)
  • improves fitness, body comp, and mental health
  • more active= more benefits
84
Q

behaviour modification

A
  • focuses on taking a look at the cues that are causing behaviours which are resulting in consequences
  • ie sitting in front of TV is cue for eating chips, which results in weight gain (the consequence)
  • some cues should be eliminated, suppressed, others strengthened (i.e. keeping pair of running shoes at work)
85
Q

what does attaining and maintaining a 10% weight loss in those with obesity do

A
  • brings impressive health benefits

- weight maintenance is life long

86
Q

to facilitate healthy weight gain, what is recommended

A
  • combo of pa and increased energy intake

- helps to ensure that weight gained is not solely fat mass

87
Q

strategies for weight gain

A
  • pa to build muscles
  • eat energy dense foods
  • at least three large meals daily
  • large portions
  • extra snacks
  • juice and milk as liquid

nutrition (5 decks)

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