Energy In
Regulation of intake
Hunger
Prompts eating; physiological desire
Satiation
Signals to stop eating
Satiety
Lack of hunger
Appetite
Psychological desire
Stimulates for hunger, satiation and appetite
Diet Composition
Gastrointestinal Sensations
Temperature
Neurological and Hormonal Factors
Environmental and Social Factors
Your body uses fuel (expends energy) for 3 primary purposes:
1. Maintain basic physiological functions:
breathing, blood circulation, etc.
2. To power physical activity
3. To process food you eat
Energy Out: Fuel UsesMajor components of energy expenditure
Resting energy expenditure (REE)
Energy for basic body functions
Affected by body size, composition, age, gender
Physical activity
Highly variable
Affected by body size, fitness level, type of activity
Thermic effect of food (TEF)
Energy to digest, absorb, metabolize food
Factors that Increase RMR Decrease RMR
Fever* Stress
Total body weight
Smoking * Caffeine
High Lean Body Mass
Rapid growth
Hot & cold ambient temp
Pregnancy, lactation
Hyperthyroidism
Large body surface area
Aging
Female
Fasting/Starvation
Sleep
Hypothyroidism
Estimating Total Energy Expenditure
Estimating REE from body weight, gender, and age
Estimating Total energy expended from REE and physical
activity
Harris-Benedict equation
w: 655.1 + 9.56 (wt:kg) + 1.85(ht:cm) - 4.68 (age:yrs)
m: 66.47 + 13.75 (wt:kg) = 5.0 (ht:cm) - 6.76 (age:yrs)
RDA for energy
Estimating REE from body weight, sex and age:REE for female, age 18-30= (14.7 x weight (kg)) + 496wt=130 lbs..=59 kg = (14.7 x 59) + 496 =1363Harris-Benedict equation655.1 + 9.56 (kg) + 1.85 (cm) - 4.68 (yrs)655.1 + 9.56 (59) + 1.85 (167.64) - 4.68 (22)655.1 + 564 + 310 - 103=1426REE x activity level = total energy expenditureREE x 1.3-1.45 (light activity level) = 1363 x 1.3-1.45 = 1771-1976 = 1800-2000 kcals1426 x 1.3-1.45 = 1853-2067 = 1850-2050 kcals
RDA (women age 19-50) = 2,200 kcals (wt. of 121 lbs.)
Body Composition: Understanding Fatness and Weight
Assessing body weight
Height-weight tables
Men: 106 lbs + 6 lbs per inch
Women: 100 lbs. + 5 lbs per inch
Body mass index (BMI)
Weight (kg) height2 (m)
When Energy Balance Goes Awry
DefinitionsOverweight: BMI between 25-30Obesity: BMI > 30Underweight: BMI < 18.5
Health risks of overweight and obesityHeart disease and strokeHypertension --Gallbladder diseaseDiabetes ---Sleep apneaCancer Osteoarthritis
Assessing Body Fatness
Women = 20-25% Men = 12-20%
Underwater (or hydrostatic) weighing
BodPod
Skinfold thickness
Bioelectrical Impedance Analysis
DEXA
Body fat distribution
Android
greater health risk
high blood lipids, glucose intolerance, insulin resistance, and high blood pressure
Gynoid
Waist circumference
assess abdominal fatness
BMI 25-34.9, waist >40 inches in men and > 35 inches in women is sign of increased health risk
When Energy Balance Goes Awry
Early theories of weight regulationFat cell theory
Obesity increases number and size of fat cellsSet point theory
Influences on weight gain and obesityHeredity and genetic factorsSociocultural influencesAge and lifestyle factorsGender and ethnicitySocioeconomic factorsPsychological factors
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
Weight ManagementPerception of weight
Setting realistic goals
Weight management lifestyle
Diet and eating habits
Reduce total calories
Reduce fat calories
Increase complex carbohydrates
Improve eating habits
Increase physical activity
Stress management
Self-acceptance
Weight ManagementWeight management approaches
Self-help books and manuals
Watch for signs of a fad diet
Self-help groups
Commercial programs
Professional counselors
Prescription drugs
OTC drugs and dietary supplements
Surgery
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