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| body weight that doesn’t increase your risk of developing weight-related health problems or diseases. Measured as a range based on age, weight, height, gender and muscle mass |
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| maintaining your weight within a healthy range |
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Overweight: considered when you are 10-15 pounds over your healthy weight range. This is a stepping stone to obesity. BMI of 25-29.9
~69% of americans
Obesity: Someone who is 25-40 pounds over their considered healthy weight range. BMI greater than 30
~36% of americans
Increases risk of: hypertension, stroke, gallbladder disease, type 2 diabetes, osteoarthritis, cancers, sleep apnea |
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BMI less than 18.5
Problems: Minimal body fat stores, disadvantage during periods in which extra energy might be needed such as stress or injury, menstrual irregularity, osteoporosis, and infertility |
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Central obesity: an excess storage of visceral fat in the abdominal area, which increases the risk of heart disease, diabetes and hypertension
Visceral fat: Fat stored in the abdominal area
Located near the liver so fatty acids released from the fat storage travel to the liver and lead to insulin resistance, high levels of fat, low levels of the good HDL, cholesterol, and high levels of LDL in the blood
Subcutaneous fat: Fat located under the skin
Waist measurement:
Women 35+ inches are a risk
Men 40+ inches are at risk |
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Statistics:
68% of adults 20+ are overweight
18% of teens 12-19 are overweight
20% of children 6-11 are overweight |
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Energy balance: state at which energy intake and energy output in the body are equal = weight maintenance
Energy excess: consuming more energy than is expended (positive energy balance) = weight gain
Energy deficit: Expending more energy than is consumed (negative energy balance)= weight loss
Daily energy needs
Women: 2000 - 2400
Men: 2,400 - 3,000 |
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Basal metabolism: sum total of the energy expended by the bodies involuntary activities needed for life = Basal Metabolic Rate
Lean body mass accounts for ~70% of BMR
Factors: muscle mass, gender, growth, stress and thyroid
Factors which decrease BMR: age and low caloric intake
Physical Activity
Thermic effect of food = 5-10%. The amount of energy used by the body in order to extract the calories from the foods you consume |
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Energy imbalance can cause underweight and glucose and fat are used as energy sources
Weight loss: a diet moderately restricted in calories results in greater loss of fat than a severely restricted fast |
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Energy imbalance can cause underweight and glucose and fat are used as energy sources
Weight loss: a diet moderately restricted in calories results in greater loss of fat than a severely restricted fast |
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| Factors affecting body weight: Hunger and Apettite |
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Definition
Hunger and appetite affect what you eat: satiation determines how long and how much you eat.
Physiological mechanisms help regulate hunger: feedback mechanism tells you to continue eating if stimulus is pleasant but an unpleasant stimulus will be rejected by the brain
Leptin: hormone produced in fat tissue that helps regulate body fat by signaling the reduction of food intake in the brain and interfering with the storage of fat in the cells.
Ghrelin: a hormone produce mainly in the stomach that increases hunger |
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| Factors affecting body weight: Genetics |
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Definition
| If your parents are overweight, your risk of obesity approximately doubles and the risk triples if your parents are obese. |
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| Factors affecting body weight: Environmental |
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Less time to cook home meals and therefore have to eat on the road
Larger and more accessible foods and cheaper prices
Less time exercising and moving around
Plate distortion, since 1960 plate size has increased by 22% |
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Recommended to lose 10% of body weight over 6 months
Diet, physical activity, and behavior modification |
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Consuming less calories than you burn will result in weight loss.
Cutting back to drastically can often result in snacking and hunger between meals
To increase satiety and satisfaction add foods that are considered higher-volume:
Fiber, fruits and vegetables
Increase consumption of high-volume, low-energy-density foods and decrease low-volume and high-energy-density foods
Including lean proteins and fats in the meals can help increase satiety as it takes longer to leave the stomach |
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Term
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Definition
Low: provide 0.7 - 1.5 calories/gram (fruits and vegetables)
Medium: provide 1.5-4 calories/gram (whole grains, lean meats)
High: provide 4-9 calories/gram (snack foods) |
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Recommended 10,000 steps/day
alter metabolism and body composition
burn calories
offer psychological benefits |
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Definition
Gastric bypass: stomach is closed off and a small pouch is left that can hold about 1/4 cup of food at a time
Gastric binding: a silicone band is placed around the top of the stomach to greatly reduce its size. |
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| Gaining Weight for Underweight Individuals |
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Definition
Increase daily caloric intake by 500
Regular exercise and resistance training can increase muscle mass and decrease fat storage |
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Definition
Bring response similar to fasting
As carbs are running low, the body uses proteins and fats for fuel and ketone bodies are formed to feed the brain
45-65% of energy is recommended for health |
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| Disordered Eating: abnormal and potentially harmful eating habits that do not meet specific criteria for eating disorder |
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| Eating disorder: psychological illness that involves specific abnormal eating behaviors. Mostly teen females |
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| Factors that contribute to eating disorders: |
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Genetic: biological predisposition
Psychological: depression, low-self esteem, OCD, perfectionism, need for control
Sociocultural: pressure to be thin, celebrity media, messages about food, weight, and dieting from media, family and friends |
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Term
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Definition
Cycle of binge eating and purging
Purging can include: self-induced vomiting, excessive exercising, strict dieting or fasting, abuse of diet pills, laxatives, and diuretics
Vomiting can cause esophageal tears, tooth decay, gum disease
Potentially fatal electrolyte imbalance |
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Morning anorexia: Not hungry for breakfast or up to early afternoon
Eating during the night: frequently consuming high calorie snacks during the night
Eating after the last evening meal: ~50% of calorie consumption is consumed in snacks after dinner |
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Anorexia nervosa: self-starvation and excessive weight loss
intense fear of being fat
distorted body image
Health consequences: low electrolytes can be fatal
Drops in body temperature, decreased heart rate and blood pressure, osteoporosis. |
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Treatment of eating disorders:
Psychological, nutrition and medical professionals
Determining trigger foods
Making meal plans |
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