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56 Cards in this Set
- Front
- Back
1 lb of fat =
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3500 kcals
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reasonable weight loss
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1/2-2 lbs/week; 10% wt/6 months
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energy balance
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energy in = energy out
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weight loss prob. : consumes 2000 kcals/day and expends 2300 kcals/day. How much weight will Joe lose in one month? (30 days)
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300kcals/day * 30 days = 9000 kcals
9000kcals / 3500 kcal = 2.57 lbs lost in 30 days |
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hunger
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physiological drive
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appetite
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integrated response to sight, sound, though or tast of food that initiates or delays eating response
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satiation
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feeling of satisfaction
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satiety
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after meal satisfaction...inhibits eating until next meal
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hunger and satiety cues
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both internal and external
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satiating effects of nutrients protein
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highest satiety value
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satiating effects of nutrients complex CHOs and fiber
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high satiety value
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satiating effects of nutrients fat
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weaker satiety
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where is satiety interpreted?
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hypothalamus
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calories spend =
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energy out
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thermogenesis
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body's generation of heat
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basal metabolism?
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60-65%... 2/3 of energy expenditure
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physical activity
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variable %; accounts for voluntary movement of skeletal muscles and support systems. Most changeable/variable component of energy expenditure
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Thermic effect of food (TEF)
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10% of total energy expenditure; accounts for energy needed to process food (digest, absorb, transport, metabolize food)
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basal metabolic rate (BMR)
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rate at which body spends energy for involuntary activites
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how your height affects you BMR
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people of different heights may weigh the same but taller, thinner one will have higher BMR (expend more energy) greater surface area
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10 Kcal Rule
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to estimate kcals/day required for healthy weight loss.
Ex. multiple weigh in pounds by 10 |
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quick calculation for basal needs
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weight in kg * 24
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kcal requirements/day for healthy men
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2300-2900 kcal/day
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kcal requirements/day for healthy women
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1900-2200 kcal/day
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components of a healthy weight loss plan
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1. moderate diet plan (> 1200 kcals/day)
2. regular exercise 3. behavior modification |
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Body mass index (BMI)
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an index of a person's weight in relation to height
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BMI =
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weight (kg) / height (m2)
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underweight
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< 8.5 BMI
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healthy
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18.5-24.9 BMI
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overweight
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25.0-29.9 BMI
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obese
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> 30 BMI
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BMI reflects height and weight measures but NOT
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body composition
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central body fat (android obesity)
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central/ intra-abdominal fat stored deep in abdomen and around organs; apple shaped; upper body obesity ; android - manlike
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android obesity causes
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increase risk of CVD, stroke, diabetes, hypertenstion, some cancers, joint injury
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benign obesity (gynoid obesity)
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fat around hips and thighs; "pear" shaped; gynoid- womanlike
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gynoid obesity causes
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decrease risk of CVD, stroke, diabetes, hypertension, some cancers and joint injury
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waist circumference of men that causes increased risk of CVD, stroke, diabetes, hypertension, some cancers, joint injury
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waist > 40
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waist circumference of women that causes increased risk of CVD, stroke, diabetes, hypertension, some cancers, joint injury
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waist > 35
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waist/hip ratio
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index of increased risk of CVD, stroke, diabetes, hypertension and some cancers
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waist/hip ratio for men
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> 0.9
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waist/hip ratio of women
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> 0.8
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genetics: when both parents are obese what is the chance their children will be obese
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80%
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when neither parents is obese what is the chance their children will be obese?
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10%
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what enviroment causes obesity?
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overeating and physical inactivity
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What percentage of people successfully lose weight and keep if off for 1 year?
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5%
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best treatment for obesity?
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small goals- elusive goals
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obesity treatment dangers:
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fad diets, weight cycling, psychological problems
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aggressive treatments of obesity?
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drugs, surgery
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obesity treatment surgery?
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tummy tuck, liposuction, gastroplasty, gastric band, balloons
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reasonable treatments for obesity?
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10 kcal rule, consume no less than 900-1200 kcals/day, spare protein, eat small portions, limit high fat foods, eat complex carbs (high in fiber), drink water before eating, be physically active, behavior modification
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Hamwi method for healthy or ideal body weight: females
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100 lbs fro first 5 ft; add 5 lbs for each additional inch; +- 10%
Example: 5'4" female 100 lbs + 20 lbs = 120 +- 10% |
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Hamwi method for healthy or ideal body weight: males
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106 lbs for first 5 ft; add 6 lbs for each additional inch; +- 10%
Ex. 6'2" male 106 + 84 = 190 +- 10% |
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fatfold measures
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estimates of total body fatness are determined by measuring the thickness of a fold of skin on the back of the arm, below the shoulder blade, and other places with skin caliper
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hydrodensitometry
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subject is weighed on land and then weighed again while submerged in water; requires bulky, expensive, non-portable equipment; not practical for all people
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bioelectrical impedance
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method of estimating total body fat using low-intensity electrical current
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if answer no to any of the weight loss questions...
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the diet is probably not healthy and will not result in long-term, healthy weight loss
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