Energy Balance and Weight Management

Energy Balance

Energy Balance (cont’d.) Calories ______: –calories from foods & beverages Calories ______: –calories to support Basal metabolism Voluntary activities Dietary thermogenesis

Energy Balance (cont’d.) Basal Metabolism –Ongoing metabolic work of the body’s cells _____________, _____________ work –Basal Metabolic Rate (BMR) which the body spends energy to support its basal metabolism Influenced by _________ factors

Energy Balance (cont’d.) Voluntary Activities –Calories spent depends on Amount of __________ mass required Amount of __________ being moved Duration, frequency & intensity of activity

Body composition influences metabolic rate. –Weight training can help shift your body composition toward __________ lean tissue, thereby speeding up your basal metabolism.

Energy Balance (cont’d.) Dietary Thermogenesis –Energy needed to digest, absorb, and process the food you eat. –Thermic effect of food

Energy Balance (cont’d.) Estimating energy requirements –Equations for estimated energy requirements Dependent upon age, gender, weight, height, and physical activity Box 6-1 presents DRI Estimated Energy Requirements equation for healthy adults Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition Defining healthy body weight –What should be the primary focus of weight management efforts? –The criterion of fashion: ________________ –The criterion of health Obesity is a major chronic disease risk factor Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition Defining healthy body weight –Body mass index (_____) Weight in lb ÷ (height in inches)2 × 703 Healthy weight = BMI 18.5 to 24.9 Underweight = BMI <18.5 Overweight = BMI 25.0 to 29.9 Obese = BMI ≥30 (with too much body fat) Copyright © 2017 Cengage Learning. All Rights Reserved.

Silhouettes and BMI Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Mass Index and Mortality Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition Body composition –Diagnosis of overweight/obesity requires a ______ value plus some measure of _______ ____________ and fat distribution –Central obesity Visceral fat: fat stored within the abdominal cavity in association with abdominal organs What are the health concerns associated with central obesity? Copyright © 2017 Cengage Learning. All Rights Reserved.

Abdominal Fat Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition Central obesity –“________ profile” of central obesity Common in postmenopausal women and even more common in men Influential factors: smoking, alcohol consumption, and physical activity –“_______ profile” created by subcutaneous fat Copyright © 2017 Cengage Learning. All Rights Reserved.

“Apple” and “Pear” Body Shapes Compared Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition Waist circumference –Good indicator of fat distribution and _______ obesity –High risk: >___ in for women or >___ inches for men Copyright © 2017 Cengage Learning. All Rights Reserved.

Body Weight and Body Composition How much body fat is too much? –Depends partly on the person –_____ within recommended BMI: 18% to 24% fat composition –________ within recommended BMI: 23% to 31% body fat –Athletes: 5% to 10% for men, 15% to 20% for women Copyright © 2017 Cengage Learning. All Rights Reserved.

Health Risks of Overweight and Obesity Hypertension Type 2 diabetes High blood lipids Heart disease Sleep apnea Osteoarthritis Abdominal hernias Some types of cancer Varicose veins Gout Gallbladder disease Kidney stones Respiratory problems _________________

The Increasing Prevalence of Obesity Among U.S. Adults by State Copyright © 2017 Cengage Learning. All Rights Reserved.

Health Risks of Overweight and Obesity Guidelines for identifying those at risk from obesity –BMI: overweight ( ), obese (≥30) –Waist circumference Women: >35 inches Men: >40 inches Less meaningful when BMI is >35 –Individual’s disease risk profile Copyright © 2017 Cengage Learning. All Rights Reserved.

Causes of Obesity Environmental stimuli –Overeating –Learned behavior –Physical inactivity –Obstacles Copyright © 2017 Cengage Learning. All Rights Reserved.

Inappropriate Obesity Treatments Over-the-counter (OTC) weight-loss products Other gimmicks (all ineffective) Copyright © 2017 Cengage Learning. All Rights Reserved.

Aggressive Treatments of Obesity Obesity drugs Surgery Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss The secret is a sensible (not to say easy) three- pronged approach involving: –Healthy eating plan –Exercise –Behavior modification Such an approach takes tremendous _____________________. Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: Healthy Eating Plan Reasonable goals to reduce weight to lower disease risk: –Reduce body weight by about ___% to ___% over 6 months –Maintain a lower body weight over the long term –At a minimum, prevent further weight gain Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss (cont’d.) A healthful eating plan (not a “______”) –A realistic energy intake Provides ______ energy than the person needs to maintain present body weight Not too restrictive Men: kcalories per day Women: kcalories per day Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: A Healthful Eating Plan (cont’d.) Nutritional adequacy –Difficult to achieve on _________ kcal/day –Nutrient-dense food selections: –Dietary supplement with ≤100% of Daily Values for minerals/ vitamins Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: A Healthful Eating Plan (cont’d.) Small ___________ –Less food at each meal –Prepared meal plans can assist with portion control Lower energy density –Fruits, vegetables, broth-based soups Copyright © 2017 Cengage Learning. All Rights Reserved.

Energy Density Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: A Healthful Eating Plan (cont’d.) Sugar and alcohol –________ intakes Meal spacing –Flexible –Total quantity consumed should be controlled Adequate water –Substitute for nutrient-poor kcaloric beverages Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: A Healthful Eating Plan (cont’d.) Get involved _____________ –_________ your meals –Foods to include Fresh fruits and vegetables Low-fat milk and milk products Lean meats, fish, poultry Legumes Whole grains Healthy fats

Reasonable Strategies for Weight Loss (cont’d.) Physical activity –More likely to lose more ______, retain more ____________, and regain less weight when physical activity is combined with energy restriction –Reduces abdominal obesity; improves blood pressure, insulin resistance, fitness of heart and lungs Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: Physical Activity (cont’d.) Energy expenditure Body composition and BMR Appetite control Psychological benefits Gradually increase as tolerated Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss: Physical Activity (cont’d.) Choosing activities –What kind of physical activity do you enjoy? Spot reducing –Fat is released from fat cells __________ the body, not just in the area being exercised –Resistance exercise improves tone Copyright © 2017 Cengage Learning. All Rights Reserved.

Reasonable Strategies for Weight Loss (cont’d.) Behavior and attitude –Change eating and/or exercise behaviors –Make ________ changes –Cognitive skills –Personal attitude –Weight maintenance

Food and Activity Diary Copyright © 2017 Cengage Learning. All Rights Reserved.

Successful People Have self efficacy Eat daily ________ ___ hour physical activity/day Weigh once/week Consistent low- kcalorie eating patterns Address _______ lapses Less than ___ hrs TV/week High fiber foods & water Realistic expectations of body size & shape