Energy Balance

and Weight Management

•Energy Intake

•Energy Output

•Energy Equilibrium

•Positive Energy Balance

•Negative Energy Balance

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

Average Body Average Body CompositionComposition

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

UnderweightDefinition

BMI < 18.5

Causes and assessment

Illness

Eating disorders

Metabolic factors

Weight-gain strategies

Small, frequent meals

Fluids between meals

High-calorie foods and beverages