Energy%20Balance%20and%20Weight%20Management:%20Finding%20Your%20Equilibrium

1
Energy Balance and Weight Management Finding
Your Equilibrium

• BIOL 103, Chapter 8

2
Todays Topics

• Energy In
• Energy Out
• Body Composition Understanding Fatness and
  Weight
• Overweight and Obesity
• Weight management
• Underweight

3
Energy Balance

• Energy Intake vs. Energy Output

4
Energy Balance

• Energy equilibrium
• Intake output
• ______________ weight
• Positive energy balance
• Intake ___ Output
• Gain weight
• Negative energy balance
• Intake ____ Output
• Lose weight

5
Energy In

• Key concept Food intake is regulated by
  sensations of
• Hunger a physiological drive to eat
• Satiation feelings of satisfaction that lead to
  ending a meal
• Satiety continued feelings of fullness that
  delay that start of the next meal
• Appetite the psychological urge to eat and often
  as no relation to ___________________.
• Question
• Are your internal cues regulated by physiological
  drive or psychological drive?

6
Internal Cues that Regulate Energy Intake
7
Why does our stomach growl?

• Stomach growling can happen any time, but with
  food, it becomes quieter.
• Empty stomach ? stomach produce hormones that
  stimulate local nerves to send a message to the
  brain ? brain signals digestive muscles to
  restart the process of peristalsis ? contractions
  occur to sweep up any remaining food AND
  vibrations in your stomach occur to make you feel
  hungry.

8
What stimulates our internal/external cues?

• Control by committee
• What factors stimulates our cues?
• Internal __________________________________
• Examples in our GI tract, central nervous
  system, general circulation
• External __________________________________
• Examples where we are eating, what we are
  eating, who we are eating with

9
Internal Factors

• Gastrointestinal sensations
• Sense of fullness as the ingested food stretches
  your stomach/intestine
• Ex sushi and water
• Neurological and hormonal factors
• Neuropeptide Y
• Neuropeptide Y activity can be affected by
  signals from ghrelin and leptin ? affects daily
  feeding pattern
• Ghrelin _______________ hormone from stomach
• Leptin _______________ hormone by adipose cells

10
External Factors that affect your Energy Intake

• Diet composition
• Energy density (kcal/g of food)
• Balance of energy sources (carbs, fat, proteins)
• Form (liquid vs. solid)
• Sensory properties
• Taste, texture, color, temperature, presentation

11
External Factors

• Portion size
• Super-size culture, McDonalds value meals
• never ending bowl of soup
• Environmental and social factors
• Eat more in cold weather, eat less in hot weather
• Why?
• Hypothalamus
• More people in the group
• Emotional factors
• Eating to cope with stress, low self-esteem,
  boredom, low energy levels

12
Energy In Regulatory Factors
13
How does our bodies use energy?

• Resting energy expenditure or (REE)
• Thermic effect of food (TEF)
• Physical activity (PA)
• REE TEF PA Total Energy Expenditure

14
Energy Out Fuel Uses

• Major components of Energy Expenditure
• Resting Energy Expenditure (REE)
• Energy for basic body functions
• Affected by body size, composition, age, and
  gender
• Physical Activity (PA)
• Highly variable
• Affected by body size, fitness level, and type of
  activity
• Thermic Effect of Food (TEF)
• Energy to digest, absorb, metabolize food

15
How to Calculate your TEE

• Estimating total energy expenditure
• Resting energy expenditure (REE)
• Males 1.0 kcal/kg/hr
• Females 0.9 kcal/kg/hr
• REE weight (kg) x ______ kcal/kg x 24hr/day
• Physical activity
• Estimated by how much an individual with a
  certain amount of body weight exercised in a
  given time
• Refer to Table 8.2
• Thermic effect of food
• 0.1 x (REE physical activity)

16
Estimating Energy Expenditure

• Just as there are DRIs for nutrients, there are
  also DRIs for energy, called Estimated Energy
  Requirement (EER)
• Definition energy intake predicted to maintain
  energy balance in a healthy person of normal
  weight
• Equations for males and females
• Factors for age, weight, height, and physical
  activity
• Predicts total energy expenditure (TEE)
• See Table 8.4 for more details

17
Body Composition Understanding Fatness and Weight

• Body composition
• Is the relative amount of fat and lean muscle
  mass
• Muscle is ________________ than fat
• Assessing body weight
• Body mass index (BMI) Weight (lb) x Height2
  (in)
• BMI 18.5 kg/m2 underweight
• BMI 18.5 to 25 kg/m2 normal weight
• BMI 25 to 30kg/m2 overweight
• BMI 30 kg/m2 obese
• Q Does BMI indicate how much fat you have?

18
Problem Set 8, Question 3

• BMI 704.5 x weight (lb)/height (in2)
• REE for women (weight in kg) x 0.9 x 24
• REE for men (weight in kg) x 1.0 x 24
• TEF 0.1 x (energy from physical activity REE)
• TEE REE energy from physical activity TEF

19
How to measure body fatness?

• Can do this because fat and lean tissues have
  different densities
• DXA Dual Energy X-ray Absorptiometry
• Underwater weighing
• Q If 2 people with the same weight but different
  levels of fat were weighed in water, who would
  weigh less?
• BodPod
• Skinfold measurements
• Bioelectrical impedance

20
Overweight and Obesity

• Overweight/Obesity is a major public health
  problem
• A global problem
• US _________ of American adults are
  overweight/obese
• Affects adults and youth
• Healthy People 2020 goal to reduce (by 10) the
  proportion of adults, adolescents, and children
  who are obese

21
Factors in Development of Obesity

• Biological
• Genetic/heredity
• Race and Ethnicity
• Fat cell development number and size of fat
  cells help determine how easily a person gains or
  loses fat.
• Hypertrophic obesity
• Hyperplastic obesity

22
Hyperplastic vs. Hypertrophic

• Biological, continued
• Sex and Age
• As children boys are less likely than girls to
  consider themselves overweight
• As adults
• Men men see themselves as overweight at higher
  weights
• Women women see themselves as overweight at
  healthy weight
• Men/Women tend to gain most weight between 25-34
  years of age

23
Factors in Development of Obesity

• Social and environmental
• Socioeconomic status
• Built environment
• Social factors
• Lifestyle and behavior
• Physical activity (ex lack of exercise)
• Psychological factors (ex restrained eaters,
  binge eaters)

24
Overweight and Obesity

• Health risks of overweight and obesity
• Weight cycling or yo-yo dieting
• Associated with negative effects on health
  risks, body composition, body fat distribution,
  and energy expenditure.
• Prone to future weight gain

25
Weight Management

• Weight management is the adoption of healthful
  and sustainable eating and exercise behaviors
  indicated for reduced disease risk and improved
  feelings of energy and well-being.

26
Weight Management

• The perception of weight
• 1960s thin was in
• Multiple factors contribute to obesity genetic,
  psychological, metabolic, hormonal,
  environmental, behavioral, sociocultural
• Health professionals emphasize _________________
  and f_________________

27
Weight Management

• What goals should I set?
• Set realistic and attainable goals
• Aim for metabolic fitness than a specific weight
• Metabolic fitness the absence of all metabolic
  and biochemical risk factors associated with
  obesity

28
The Perception of Weight
29
Diet and Eating Habits

• Total calories
• Limiting portion sizes or reducing total calories
  intake
• Crash diets dont work
• Highly restrictive diet not long-term
• Starving a meal can actually make you hungrier ?
  eat more!

30
Diet and Eating Habits

• Balancing energy sources fat, carbs, and protein
• Fat 20-25 of total calories
• Eat healthy sources of fat (PUFA) and fiber to
  delay satiation
• Carbs 45-65 of total calories
• Low sugar foods (ex fresh fruits)
• Protein 10-35 of total calories
• Eating habits
• Regular Physical Activity

31
Thinking and Emotions

• Balancing Acceptance and Change
• Initial weight loss ___________ loss
• Weight loss then can slow down to a plateau of
  ____________ lb/week
• Initial loss fluid loss
• Later loss fat loss

32
Weight Management Approaches

• Self-help books
• Watch out for signs of a fat diet
• Warnings quick and easy, scientific
  breakthrough
• Meal replacements
• Slim-fast diet
• Self-help groups
• Help cope with weight

33
Weight Management Approaches

• Commercial programs
• 1970s Very-low calorie diet
• Professional counselors
• FDA-approved weight-loss medications
• Appetite suppressants
• Lipase inhibitor
• Effect is modest still encourage exercise low
  fat food.

34
Weight Management Approaches

• Over-the-counter drugs and dietary supplements
• Does not need FDA approval before marketing
• Pills of caffeine, fiber (dehydration),
  benzocaine (numbs tongue to reduce taste
  sensations)
• Surgery (BMI gt40)
• Last-ditch effort
• Gastric banding (stomach stapling)
• Gastric bypass

35
Gastric Bypass Banding
36
Weight Management Approaches

• Surgery, cont.
• Liposuction not highly effective because body
  still has visceral fat, ready to store extra fat
• Risks blood clots, perforation injuries, skin,
  nerve damage, etc.
• Surgery should be complemented with exercise and
  a healthy diet.
• Maintaining healthy eating habits is very
  important!

37
Underweight

• Causes and Assessment
• Altered responses
• Eating disorders factors
• Metabolic and heredity factors
• Prolonged physical and emotional stress
• Addiction to alcohol and street drugs
• Bizarre diet patterns

38
Underweight

• Weight gain strategies
• Small, frequent meals
• Fluids between meals
• High-calorie foods and beverages
• Timers or other cues
• similar to ABC model
• Vitamin/mineral supplements