healthful body weight chapter 11 "to lengthen thy life, lessen thy meals." -benjamin...
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Healthful Body Weight
Chapter 11"To lengthen thy life, lessen thy meals."
-Benjamin FranklinUSATODAY.com - Obesity alone puts heart in
jeopardy
Quote of the WeekIf we could give every
individual the right amount ofnourishment and exercise, not too little and not too much, we would have found the safest way to health.-Hippocrates
"Self delusion is pulling in your stomach when you step on the
scales."
Basal Metabolic Rate Energy essential for life support
– circulation– respiration– temperature maintenance– nerve transmission– kidney function, etc
Factors Affecting BMR Increase:
– growth– lean body mass & tall– male– Fever, stress– pregnancy/lactation– increase in thyroxin
Thermal Effect of Food
TEF = Thermal effect of food Increased energy expenditure
after a meal. 5-10% of BMR Cost of digestion, absorption, &
assimilation of nutrients Ex: 5% x 1320 = 60 Cal
Total Energy TE = BMR +TEF + Activities Activities: Any voluntary activities
– Sedentary 25-35% BMR– Light 35-50%– Moderate 50-70%– Heavy >70%– http://www.americaonthemove.org/– USATODAY.com - Study: Obesity rises faster in
poor teens
TE Example If BMR = 1200 Then TEF x 0.1 = 120 If Activity is moderate = 1200 x 0.5 =
600 Then TE = BMR +TEF + Activity TE = 1200 + 120 + 600 = 1920
Energy Balance When E (in) = E (out)
– no weight change When E (in) < E (out)
– weight loss When E (in) > E (out)
– weight gain
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning™ is a trademark used herein under license.
Measurement of E (out) Direct Calorimetry
– measures heat directly– bomb calorimeter (for food)– room calorimeter
Indirect Caloroimetry– measures oxygen consumed or– carbon dioxide produced
Indirect Calorimetry
Estimation of Energy Out Example: 55kg male BMR = 1 Cal/kg /hr BMR = 55 x 1 x 24 = 1320 Cal/day TEF =.05 x 1320 = 60 Cal Act = .40 x 1320 = 530 Cal TE = BMR + TEF + Act 1910 = 1320 + 60 + 530
Estimating Calorie Estimating Calorie RequirementsRequirements
Mifflin-St.Jeor Men: 10 x wt (kg) + 6.25 x ht (cm) –5 x
age + 5 Women: 10 x wt (kg) + 6.25 x ht (cm) –
5 x age - 161
Mifflin-St. Jeor Woman: 5’6” tall, 130#; 30 years Works as secretary (10 x 59) + (6.25 x 167.7) – (5 x 30) –
(161) = 1327 kcal
Definitions Underweight Overweight Obesity Morbid obesity Study: Super-sizing your food
takes a hidden toll on your pocketbook
Body Weight VS Body Fat
How to determine if weight is optimum?
Ideal Body Weight Determination– Males: 106 # for first 5 ft
Then 6 # per inch above 5 feet eg: 6 ft individual 5ft= 106 # + (12x6) = 178# so 178 + 10% is ideal body weight
– Females: 100 # for first 5 ft Then 5 # per inch above 5 ft
Ways to determine Ideal Body Weight
Weight for Height Tables:– Metropolitan Life Insurance Table– Height & Weight Tables
Body Mass Index– Wt (kg)/ height (MxM)– or (weight (lb)/ height (in x in) )x 705– eg 5’10” person weighing 150 #
BMI = (150/ (70 x70)) x 705 = 21.6 compare to table
BMI Classifications BMI = 18.5-24.9; Normal; Low Risk BMI = 25-29.9; Overweight; Some Risk BMI = 30-35; Class 1 obesity; High Risk BMI = 35-40; Class 2 obesity; Very High
Risk BMI> 40; Class 3 obesity; Extreme Risk Body Mass Index Chart
What do these men have in common?
They are “obese” by BMI standards Is Your Weight Killing You?
Changing Times 'Miss America' Body Type Isn't
American at All Reuters Health
Miss America pageant winners are thinner than ever before, and look nothing like the average US woman, new study findings suggest.
Comparison of Methods (24 yo male, 5’10”,
average frame) 1. 5’ = 106 # + 6# x 10” =166 # 2. Met life. 1999: 151-163, 1959:143-158# 3. BMI. 18.5-24.9 = 127.6-173# 4. US NCHS. 166# 5. NAASO. 166# 6. US Army. 185# Range 127.6-185
Other Methods of Determining Body
Composition Under water weighing (hydrostatic
weighing) Skinfold test Bioelectrical impedance Near Infrared Reactance air displacement (Bod Pod) Dual energy X-ray absorptiometry
(DEXA)
Skinfold Test
DEXA
Body FatMale Female
Athlete <10% <17%
Lean 10-15% 17-22%
Normal 15-18% 22-25%
Above ave 18-20% 25-29%
Over fat 20-25% 29-35%
Obese 25+% 35+%
Obesity BMI > 30 BW > 20% of standard % body fat: women > 35%, men > 25% Prevalence - 31% obese, 64% overweight Blackwell Synergy: Nutr Bulletin, Vol 31,
Issue 2, pp. 111-114: Obesity and type 2 diabetes (Abstract)
Causes for Obesity
Internal Causes– Genetic Inheritance
Leptin: a protein found that suppresses appetite in animals and increases metabolism
– Overweight animals lack Leptin– Overweight people aren’t as responsive to Leptin
as are normal weight people. Leptin is actually higher in overweight people than normal weight people
– Leptin replacement therapy to fight obesity?– ABC News: Can Geneticists Cure Obesity?
Genetically Obese: Lacks
Gene for Leptin
Genetically Obese: Lacks
Gene for Leptin
Receives Leptin No Leptin
Enzyme Theory
Lipoprotein Lipase– Picks up triglycerides from lipoproteins in
the blood and stores it in fat cells– High activity of LPL associated with
increased weight
Gene vs Environment: Conclusions
Genes for weight gain predisposes some individuals towards weight gain
Environment determines which of those individuals actually gain weight
The Seattle Times: Food & wine: Super Bowl snack stats to whet your appetite
Weight Gain E (in) > E (out) Which nutrient in excess causes
weight gain? How
– CHO– Protein– Fat– Alcohol
Weight Loss E(in) < E (out) The body’s response to fasting
– glycogen and fat stores– body protein and fat stores
The body’s response to CHO restriction Solution
– decrease energy in– increase energy out– Nutrition Research - adherence to diet determine
s success
Weight loss diets Weight Watchers and Slim-Fast top
diet ratings - Diet and Fitness - MSNBC.com– Wholegrains strongly associated with
keeping
weight off
WIN - Publication - Weight-loss and Nutrition Myths
FTC Warnings Products and programs that promise quick
and easy weight loss are bogus. To lose weight, you have to lower your intake of calories and increase your physical activity.
The faster you lose weight, the more likely you are to gain it back. Experts recommend a goal of about a pound a week.
FTC Warnings There are no miracle weight-loss
products. Be skeptical of products and programs that claim they can keep weight off permanently. Be skeptical about exaggerated claims.
FTC Launches “Big Fat Lie” Initiative Targeting Bogus Weight-loss Claims