Module 9 body composition, energy balance

Question 1

3 components of energy expenditure

Answer 1

Basal metabolism 50-65%
Physical activity 25-50%
Thermic effect of food 5-10%

Question 2

How many calories in a pound of fat?

Answer 2

3500kcal (approximately)

Question 3

Some factors affecting BMR

Answer 3

Age, height, growth, body composition, fever, stresses

Question 4

What is EER?

Answer 4

Estimated energy requirements

Question 5

BMI classes

Answer 5

underweight 18.5
healthy 18.5-24.9
overweight 25-29.9
obese 1 30-34.9
obese 2 35-39.9
obese 3 40+

Question 6

Who is BMI not accurate for?

Answer 6

under 18, pregnant, lactating

Question 7

Who is BMI less accurate for?

Answer 7

Leaner people, people over 65, certain races and ethnicities

Question 8

How should BMI be used for the elderly?

Answer 8

healthy: 22-27

They need reserves during time of illness

Question 9

Healthy body weight definition

Answer 9

Weight that does not increase risk of disease

Question 10

2 types of fat (distribution)

Answer 10

Subcutaneous and visceral

Question 11

Hunger vs appetite

Answer 11

Appetite is psychological (cues)

Hunger is physiological (hormones, nutrients, size and composition of meal)

Question 12

What is leptin?

Answer 12

Satiety hormone that suppresses appetite

Gain in body fat stimulates leptin production

Question 13

What is ghrelin?

Answer 13

Hunger hormone made by GI/stomach
High levels before meals
Increases gastric motility and gastric secretions

Question 14

What makes foods more filling?

Answer 14

Protein (most)

Fat, fibre, high water, food puffed with air

Question 15

Satiation vs Satiety

Answer 15

Satiation: determines amount consumed during a meal
Satiety: determines time between meals

Question 16

Some health problems associated with being underweight

Answer 16

undernutrition, osteoporosis, infertility, impaired immunity

Question 17

What happens to adipose cells during fat gain and loss?

Answer 17

Gain: increase in size and number
Loss: decrease in size

Question 18

Enzyme that stimulates bodyfat production

Answer 18

Lipoprotein lipase (LPL)

Question 19

What is set point theory?

Answer 19

The body will try to maintain a body fat range (homeostasis)

ie Fat loss: decreased energy expenditure, slowed metabolism

Question 20

Summarize the findings of the Biggest Loser study

Answer 20

Even after contestants regained the weight they lost, their energy expenditure/metabolism remained slow (permanent adaptation)

Question 21

Summarize weight stigma and bias

Answer 21

Overweight/obese people are seen as lazy.

This cause them cause them to feel bad, increase cortisol along with food intake resulting in further weight gain.

Question 22

Summarize the new Obesity Canada guidelines 2020

Answer 22

Avoid weight stigma/bias, make it about health and wellbeing not just weight loss, realistic goals, sustainable changes

Question 23

some benefits of weight loss

Answer 23

improve blood glucose, control type 2 diabetes, lower BP, better physical fitness, better blood lipids

Question 24

How much weight loss is considered realistic?

Answer 24

5-10%

Question 25

Benefits of moderate/slower weight loss

Answer 25

more likely to keep weight off, less metabolic adaptation, preserves lean body mass

Question 26

What macro should be increased during weight loss?

Answer 26

protein

Question 27

Types of bariatric surgery

Answer 27

Sleeve gastroectomy: remove 2/3 of stomach Gastric bypass: reduce stomach size and bypass first part of SI Duodenal switch: sleeve gastroectomy + bypass 80% of SI All reduce tissues and the hormones they secrete

Question 28

Possible complications of bariatric surgery

Answer 28

Nausea, vomiting, infection, lack of nutrients, dehydration, psychological problems

Question 29

Obesity Canada guidelines for weight loss medicine

Answer 29

Over the counter: not recommended Herbal/natural: not proven Prescription: ie Orlistat (xenical) inhibits pancreatic lipase and blocks fat absorption by 30%