Unit 7: Energy Balance and Healthy Body Weight Flashcards
(160 cards)
1
Q
what are 2 types of energy imbalances
A
- feasting
- fasting
2
Q
describe the relation between feasting & energy imbalance
A
- it is excess energy consumption
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
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
5
Q
what is fat broken down into? stored?
A
- into FA
- then contributes to body fat stores
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
7
Q
what is fasting
A
- voluntary energy deficit
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
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
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
11
Q
what are ketone bodies
A
- biproducts of FA breakdown
12
Q
what do ketone bodies do
A
- supply energy to the brain, NS, and RBC , and other cells
13
Q
what does fasting typically result in at first
A
- rapid initial weight loss (often water weight)
- and loss of lean body mass
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
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
16
Q
where does energy intake come from
A
- foods & beverages we come
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
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
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
20
Q
what does BMR exclude (2)
A
- digestion
- voluntary activities
21
Q
who si BMR highest in
A
- growing humans
- people w high, lean body mass
22
Q
describe the effect of age on BMR
A
- lean body mass diminishes w age = slowed BMR
23
Q
describe the effect of height on BMR
A
- tall, thin people have higher BMR
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
25
describe the effect of gender/body comp BMR
- high in males bc they often have more lean tissue
| - lower BMR w more fat tissue
26
describe the effect of fever on BMR
- increases BMR
27
describe the effect of stresses on BMR
- stress (including disease & drug) can increase
28
describe the effect of enviro temp on BMR
- both heat & cold raise BMR
29
describe the effect of fasting/starvation on BMR
- lowers BMR due to loss of lean muscle
30
describe the effect of malnutrition on BMR
- lowers BMR
31
describe the effect of thyroid hormone on BMR; premenstrual hormones
- thyroid = slows or speeds up BMR
| - premenstrual = slightly raise
32
describe the effect of smoking & caffeine on BMR
- both increase energy expenditure (increase BMR)
33
describe the effect of sleep on BMR
- BMR lowest when sleeping
34
list examples of voluntary activities that expend energy
- walking
- sitting
- running
- things conducted thru voluntary muscle movement s
35
what is meant by the body's metabolic response to food
- 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
36
describe the effect of eating on BMR
- increases for approx 5 hours after a meal
37
list from highest to lowest, what accounts for the largest energy expenditure
- basal metabolism
- voluntary activity
- thermal effect of food
38
what determines the amt of energy burned thru voluntary activity (3)
- muscle mass
- body weight
- activity
39
what can be used to determine the # of calories ur body needs? what is it?
- 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
40
what does EER take into account to ensure an accurate result (6)
- gender
- growth
- age
- physical activity
- height
- weight
41
why is it important to consider gender for EER
- bc body comp differs between men & women = will effect energy requirements
42
why is it important to consider growth for EER
- bc BMR is higher during periods of growth
43
why is it important to consider age for EER
- bc energy requirements decrease as we age
44
why is it important to consider physical activity for EER
- bc physical activity will use more energy
45
why is it important to consider height & weight for EER
- bc energy requirements are higher from those taller & heavier
46
what should be stressed as goals during weight loss
- health & fitness
| - with weight as only a gauge for progress
47
what are 2 things we consider for weight loss rather than simply weight alone
- for every height there is an ideal weight range
| - look at the amt of lean tissue versus body fat
48
see table 6-3 for tips for accepting a healthy body weight
- theyre all kinda common sense tho
49
what is a weight normaitive approach
- approach that focuses on weight loss & management to prevent and treat health problems
50
what is a weight inclusive approach
- approach that takes the focus off a pt's weight & focuses more on overall health
51
what is the "size" belief in weight normative vs weight inclusive approach
- normative = expect pt to be one size
| - inclusive = expect range of sizes
52
what is the goal during a weight normative vs inclusive approach
- normative = goal to attain the size defined as worthy/ideal
- inclusive = accomodate the needs of people of all sizes
53
what is the belief regarding diet/hunger in a normative vs inclusive approach
- 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
54
what is the belief regarding quality of life in a normative vs inclusive approach
- 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
55
what is the belief regarding people who differ from normative size during normative vs inclusive approach
- normative = people who differ from a normative size have a "disease" or require explanation
- inclusive = no body sized is inherently healthy or unhealthy
56
what is the focus of change in a normative vs inclusive approach
- 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
57
what is HAES
health at every size
| - weight inclusive approach used in north america
58
what does HAES focus on (3)
- weight inclusivity (accept & respect)
- health enhancement
- respectful care
59
what is included in health enhancement in HAES
- improving & equalizing access to info & services
| - personal practices that improve human well being
60
what is meant by respectful care in HAES
- acknowledge biases
| - work to end weight discrimination, stigma, and bias
61
list 9 weight inclusive approaches
- 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
62
what is the purpose of BMI
- effective in assessing degree of overweight & obesity
| - used to evaluate a person's health risks associated w being under or over weight
63
what is the formula for BMI
BMI = weight in kg / (height in m)2
64
how do you convert lb to kg
- divide weight in lb by 2.2
65
how do you convert height in inches to cm
- multiply height in inches by 2.54
66
what is considered an underweight BMI
<18.5
67
what is a normal BMI
18.5-24.9
68
what is an overweight BMI
- 25 - 29.9
69
what is an obese (class 1) BMI
30-34.9
70
what is an obese (class 2) BMI
35-39.9
71
what is an extreme obesity BMI (class 3)
- >40
72
what is considered a health risk
- being underweight or overweight --> therefore, lower or higher the BMI = greater risk
73
how is being underweight a health risk (3)
- may not be able to preserve lean tossue in situations like cancer, surgery
- can cause infertility in women
- associated w bone fractures & osteoporosis
74
how is being overweight a health risk (2)
- increased risk for HTN
| - increased risk of DM
75
what are 3 drawbacks to BMI
- fails to show how much weight is actually fat
- fails to show where fat is located
- not suitable for some grousp
76
list 4 groups that BMI is not suitable for (4)
- some athletes
- for non-obese
- pregnant & lactating women
- adults over 65
77
why is BMI not good for athletes
- 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
why is BMI not good for pregnant & lactating indiviudals
- increased weight is normal during childbearing
79
why is BMI not good for adults over 65
- BMI values are based on data collected from younger people
- people tend to lose height as they age
80
is BMI a good indicator of health
- noooo
81
what is antrhopometry? list 2 types
- method to assess body weight/composition
- involves direct body measurement
ex. waist circumference, fat fold test
82
what kind of fat is associated w increased risk of disease
- visceral fat stored in the abdominal cavity
83
what do individuals w central obesity (fat stored in the abdominal cavity) have a higher risk of (5)
- CVD
- diabetes
- stroke
- HTN
- death
84
how does visceral fat increase the risk of diseases?
- visceral fat promotes inflammation & insulin resistance
85
what is waist circumference
- measures visceral fatness & disease risk
86
how is waist circumference measured
- measure around the body at a point near the belly button
| - person should exhale normally while the measurement is taken
87
what is a higher waist circumference indicate
- increased risk of disease even if BMI is normal
88
what are skin fold measures? what does it use? what does it provide?
- 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
where are skin folds often measured (3)
- back of arm
- below shoulder blade
- skin from the waist
90
who should complete a skinfold measure
- done by a trained technician & by the same one if the test is repeated
91
describe the role of genetics in weight (2)
- influences how efficiently our body uses & stores energy
| - may cause a tendency towards obesity, but is not the only determinant
92
list 3 proteins that may play a role in the development of obesity
- lipoprotein lipase (LPL)
- leptin
- ghrenlin
93
describe the role of LPL in obesity
- 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
what is leptin
- an appetite suppressing hormone that is produced in the fat cells
95
describe how leptin works
- conveys info about body fatness to the brain, working to suppress appetite & food intake between meals
- operates ona feedback mechanism
96
describe the role of leptin in obesity
- lack of leptin = increased risk of obesity
97
what is ghrelin
- an appetite stimulating hormone that is made & secreted by stomach cells
- stimulates the urge to eat
98
how does ghrelin work
- works in the hypothalamus to promote efficient energy storage
99
what are 3 other theories regarding the role of genetics in obesity
- fat cell development
- set point theory
- intestinal bacteria
100
what is the theory of fat cell development
- theory that body fatness is determine by the # and size of fat cells
101
what can cause fat cell #s to increase
- increase in # of childhood & typically taper off in adulthood
- increase when energy intake exceeds energy output ( also increases size)
102
describe the role of fat loss on fat cells
- causes the size of fat cells to shrink
| - but not the number
103
what is set point theory
- theory that the body tends to maintain a certain weight by means of its own internal controls
104
describe how set point theory works
- 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
describe the role of intestinal bacteria in obesity
- intestinal bacteria produces compounds that communicate w tissues to alter use & storage of energy
106
describe how the intestinal bacteria influences energy balance (4)
- regulation of energy availability & storage
- interaction w signaling molecules involved in metabolism
- modification of intestinal permeability
- release of intestinal hormones
107
describe how the intestinal bacteria may change & the impact it has on weight
- 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
what are 6 enviro stimuli that play a role in obesity
- overeating
- learned behavior
- physical inactivity
- screen time
- convenience systems such as elevators
- infrastructure (such as no sidewalks) can discourage physical activity
109
what can contribute to overeating (2)
- being presented with a wide variety of food (esp sweets, snacks)
- emotional reasons
110
what 2 mechanisms play a role in eating behavior
- stop & go mechanisms
111
what role do "go" mechanisms play in eating? what are 2 examples
- stimulate eating
| - hunger & appetite
112
what role do "stop" mechanisms play in eating? what are 2 examples
- mechanisms that signal the body to cease/refrain from eating
- satiation & satiety
113
define hunger
- a physiological need to eat
114
define appetite
- a psychological desire to eat
115
define satiation
- the perception of fullness that builds throughout a meal
| - eventually reaches the degree of fullness/satisfaction that stops eating
116
define satiety
- perception of fullness that lingers after a meal
| - inhibits eating until the next meal
117
is hunger or satiety a more powerful stimulus
- hunger
118
which nutrient is the most satiating
- protein
119
what are some treatments for obesity (4)
- meds
- surgery
- aggressive treatment depending on the medical problems it is causing
- NPH
120
what are some examples of misuse of weight-loss products (5)
- 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
list 2 examples of surgery for obesity
- bypass or gastric banding
| - to reduce stomach capacity
122
what are the 3 lifestyle components needed to achieve a healthy body weight
- diet
- physical activity
- behavior modification
123
what is considered a healthy weight loss
- slow weight loss
| - 1-2 lbs per week
124
what kind of weight loss is easier to sustain
- slow weight loss
125
what kind of goals should someone aiming to lose weight set? why?
- appropriate goals
| - if the goal is unreasonable & difficult to obtain, it leads to frustration & feelings of failure
126
what kind of changes to your diet is best to make? why?
- 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
list 6 strategies for weight loss
- 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
- what is the minimum calorie level typically recommended per day for men vs women?
- women = 1200
| - men = 1500
129
what happens if you consume calories below the minimum calorie level (3_
- becomes difficult to meet the DRI recommendations for nutrients
- loss of lean tissue
- lowered BMR = gaining back weight
130
what are strategies to lower portion sizes (2)
- use small plates & bowls
| - do not order large quanities of food bc its a deal
131
what types of food are typically lower in energy density & calories? (3)
- foods w high fiber
- high water content
- lower fat content
132
what is the benefit to eating foods w lower energy density
- allows them to eat satisfying portions while still reducing energy intake
133
what are 2 things that contain empty calories
- high sugar items
| - alcohol
134
how does decreasing the time between meals help w weight loss
- bc it prevents you from becoming extremely hungry which prevent overeating
135
see the notes for a bunch more weight loss strategies but too much for cards & lots are common sense
..
136
what is the benefit of physical activity for weight loss (4)
- burns calories
- helps build muscle
- increases metabolism
- decreases appetite
137
what is the physical activity guideline for adults 18-64
- 150 mins of mod to vigorous intensity activity each week
| - time span of each activity should be at least 10 min in length
138
what is moderate intensity activity? list some examples (4)
- activities that cause you to sweat a little & breath harder
- brisk walking
- water aerobics
- bike riding
- gardening
139
what is vigorous intensity activities? list 5 examples
- activities that cause you to sweat more & be out of breath
- jogging
- swimming laps
- aerobics
- hiking
- cross country skiing
140
what is the recommendation of muscle & bone strengthening activities
- include them at least 2 days / week
141
what can following the physical activity guidelines help reduce (8)
reduce risk of:
- premature death
- coronary heart disease
- stroke
- HTN
- colon cancer
- breast cancer
- type 2 DM
- osteoporosis
142
what can following the physical activity guidelines help improve (3)
- physical fitness
- body composition
- mental health
143
if you are currently inactive, what is the recommendation for physical activity
- start w smaller amounts
| - slowly increase the duration, frequency, and intensity
144
how does physical activity effect BMR
- elevated during vigorous activity
| - in the hours after, and over time, lean tissue development further increases BMR
145
describe the effect of exercise on hunger/eating (2)
- heighten satiation & decrease hunger
| - help stop stress eating or eating due to boredom
146
weight gain prevention & weight loss occurs with at least how much physical activity?
- at least 2 hr & 30 min of at least moderate physical activity per week
147
what is behavior modification
- focuses on taking a look at the cues that are causing behavior which are resulting in consequences
148
what is an example of a cue that influences eating
- sitting in front of the TV is a cue for causing the behavior of eating chips
- and the consequence is weight gain
149
what does behavior modification focus on
- changing the cue & behavior to change the consequence
150
what are 6 ways to apply behavior modification
- 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
what are some examples of inappropriate cues to eliminate (6)
- 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
see box 7-1 in the notes for more on how to apply behavior modification
- once again, too much for cards & mostly common sense
...
153
what is an example of a cue that cannot be eliiminated but not suppressed and how to suppress it
- cue = going to a party where food is served
| - suppress by not standing right by the food table
154
what is an example of a cue that should be strengthened or reinforces
- keeping a pair of running shoes at work to go for a walk on lunch hour
155
attaining and maintaining a __% weight loss in those w obesity brings impressive health benefits
10%
156
what are 2 recommended strategies for healthy weight gain
combo of
- physical activity
- and increased energy intake
to ensure weihgt gained is not solely fat mass
157
what type of foods hold the key to weight gain
- energy dense foods
| - pick the highest kcalorie items from each food group
158
what else can individuals who are trying to gain weight consume to help?
- 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
in addition to eating calorie dense & foods w fat, what other strategies can help w weight gain
- eat at least 3 meals/day
- consume large portions
- consume lots of snacks
- drink juice & milk to increase kcalories
160
see table 7-8 for more weight gain strategies
...
