Energy Balance and Weight Control

Question 1

What is energy balance?

Answer 1

the relationship between energy intake and energy expenditure

Question 2

positive energy balance

Answer 2

more calories in than calories burned=weight gain

Question 3

negative energy balance

Answer 3

more calories burned than consumed=weight loss

Question 4

energy in

Answer 4

carbohydrates, proteins, fats, alcohol

Question 5

energy out

Answer 5

BMR, thermic effect of food, physical activity (and thermoregulation)

Question 6

basal metabolism

Answer 6

the minimum amount of energy your body expends to keep you alive in a resting state.

Question 7

What percentage of energy expenditure is BMR in a sedentary person?

Answer 7

60-70%

Question 8

RMR

Answer 8

Resting Metabolism Rate-if the person is not fasting or completely rested this value is used instead. Typically higher than BMR (6%).

Question 9

What percentage of energy expenditure does physical activity require

Answer 9

1/3-1/2 depending on level of activity

Question 10

Which component of energy expenditure do we have the most control over?

Answer 10

Physical activity

Question 11

Do heavier or lighter people burn more calories?

Answer 11

heavier people because they have to move more mass

Question 12

Thermic Effect of Food

Answer 12

the energy the body uses to digest absorb, transport, store, and metabolize the nutrients consumed in the diet

Question 13

What percentage of energy expenditure is TEF?

Answer 13

5-10%

Question 14

Which macronutrient has the greatest TEF?

Answer 14

Protein (not much energy needed to transfer fat to adipose)

Question 15

Factors that effect BMR

Answer 15

Greater muscle mass increases, Larger body surface area increases, smaller will lower, Male gender, Body temperature (fever or cold raises), Higher than normal secretions of thyroid hormones, Release of hormones (especially pre-menstrual), Growth stages of the life cycle (childhood/adolescence/pregnancy), Caffeine and tobacco use, Recent exercise, Aging after 30 years, Starvation will decrease BMR by about 10-20%, BMR is lowest when sleeping

Question 16

Variables required to calculate energy estimation requirements

Answer 16

height, weight, age, gender, physical activity level,

Question 17

Estimated Energy Requirements

Answer 17

standardized equations developed by the Food and Nutrition Board. Based on doubly labeled water and specific calculations for men, women, children, pregnant and lactating women, and teenagers

Question 18

Components of body weight

Answer 18

BMI, body composition, distribution of fat, weight related medical conditions

Question 19

BMI

Answer 19

Body Mass Index = weight (kg)/height (m)^2

Question 20

Limitations with BMI

Answer 20

does not account for muscle mass; not readily applicable to those under 5 feet, children and adolescents, frail elderly, and pregnant and lactating women.

Question 21

Weight status as defined by BMI

Answer 21

Underweight 30

Question 22

body weight

Answer 22

fat + lean tissue (includes water)

Question 23

ideal fat ratios in men and women

Answer 23

men= 8-24%
females= 21-35%

Question 24

fat fold measures (using calipers)

Answer 24

pinching different areas of body fat, very imprecise

Question 25

hydrodensitometry

Answer 25

under water weighing- taking measurements in water to subtract out fat, fat is less dense then water

Question 26

bioelectrical impedence

Answer 26

Fat is more resistant to electrical current. Lean tissue has electrolyte-containing fluids

Question 27

Air displacement plethysmography (BodPod):

Answer 27

determines the amount of displaced air

Question 28

Dual energy X-ray absorptiometry (DEXA)

Answer 28

GOLD STANDARD, distinguishes between fat, lean muscle, and bone

Question 29

Central Obesity

Answer 29

more often related to cardiovascular disease, hypertension, and type 2 diabetes. Instead of emptying fat directly into general circulation, fat is released directly to the liver which interferes with the liver’s ability to clear insulin and alters lipoprotein metabolism

Question 30

consequences of central obesity

Answer 30

Increased inflammation, insulin resistance, blood clotting, and blood vessel constriction

Question 31

minimum measurement for adverse health effects with android obesity

Answer 31

men: 40 inches women: 35

Question 32

Medical issues associated with central obesity

Answer 32

heart disease, stroke, diabetes, hypertension and some cancers, sleep apnea, osteoarthritis, gall bladder disease and pregnancy complications

Question 33

Issues associated with being underweight

Answer 33

Unable to preserve lean tissue during wasting disease, medical stresses, Menstrual irregularities, infertility in women, Osteoporosis, bone fractures

Question 34

Prevelance of overweight and obesity in American adults

Answer 34

2/3 of Americans

Question 35

Hyperplasia

Answer 35

increased number of cells

Question 36

hypertrophy

Answer 36

increased cell size

Question 37

when does the number of cells in body increase substantially?

Answer 37

childhood, adolescence, pregnancy

Question 38

What is the result of adipocytes increasing in size and number?

Answer 38

Obesity

Question 39

LPL

Answer 39

Lipoprotein Lipase: promotes triglyceride storage in fat cells, the more fat cells the higher the LPL activity, loss of body fat increases production of LPL

Question 40

Do fad diets work?

Answer 40

any time you restrict calories you will lose weight, but is it sustainable?

Question 41

Aspects of fad diets

Answer 41

offer exaggerated claims, false theories and hope, many are nutritionally inadequate

Question 42

consequence of fad diets

Answer 42

headache, nausea, death

Question 43

Weight loss surgery

Answer 43

gastroplasty: stomach reduced from 1 L to 30 mL; must have BMI over 40, no history of alcoholism or psychiatric disorders

Question 44

Types of gastroplasty

Answer 44

gastric bypass, gastric banding, gastric sleeve

Question 45

Pharmacotherapy

Answer 45

must have BMI over 30 (or greater than 27 if medical condition exists); no drug works without weight loss triad

Question 46

Specific types of pharmacotherapy

Answer 46

Amphetamine-like: stimulates CNS Sibutramine: works on NTs, reduces hunger Orlistat: lipase inhibitor

Question 47

Weight Loss Triad

Answer 47

health eating, physical activity, behavior change

Question 48

Effects of increased physical activity

Answer 48

``` ↑ energy expenditure ↑ metabolism Improves body composition Improves appetite control Psychological benefits ```

Question 49

Aspects of behavior change

Answer 49

``` Chain-breaking Stimulus control Cognitive restructuring Contingency management Self-monitoring ```

Question 50

Risks of yo-yo dieting

Answer 50

``` ↑Risk of premature death ↑Risk of chronic disease Upper body fat deposition Possibly lower HDL Eroded self esteem ```

Question 51

What does it take to lose a pound

Answer 51

1 lb= 3500 calories (decrease intake by 500-1000 kcal per day to lose 1-2 lbs per week);