Chapter 10 Weight Management and Energy Balance 2012 Pearson Education Inc Objectives for Chapter 10 Explain the concept of a healthy weight and differentiate between the conditions of underweight overweight and obesity Define and describe the concept of energy balance Discuss what happens to the body if too many or too few calories are consumed Define and describe the concepts of hunger appetite and satiety Explain how the body regulates hunger List three environmental factors that often contribute to higher body weight Describe a basic plan for healthy weight loss and or weight gain Define the terms disordered eating and eating disorder and give two examples of each Nutrition and You 2e 2012 Pearson Education Inc What Is Weight Management and Why Is Maintaining It Important Weight management maintaining weight within a healthy range Healthy weight is one that doesn t increase the risk of developing weight related health problems and diseases Overweight 10 to 15 pounds more than healthy weight 67 percent of Americans are overweight Obesity 25 to 40 pounds more than healthy weight 34 percent of Americans are obese Nutrition and You 2e 2012 Pearson Education Inc What Is Weight Management and Why Is Maintaining It Important Being overweight increases risk of hypertension stroke heart disease gallbladder disease type 2 diabetes osteoarthritis some cancers and sleep apnea Losing as little as 10 to 20 pounds reduces risk Underweight weighing too little for your height May be caused by excessive calorie restriction and or physical activity underlying medical condition emotional stress At risk for low body protein and fat stores and a depressed immune system particularly elderly Nutrition and You 2e 2012 Pearson Education Inc How Do You Know If You re at a Healthy Weight Measure your BMI Body mass index BMI weight lbs x 703 height squared in2 BMI 25 is overweight modest increase in risk of dying from diseases 30 is obese 50 to 100 percent higher risk of dying prematurely compared to healthy weight 18 5 is underweight can also be unhealthy Nutrition and You 2e 2012 Pearson Education Inc Obesity in America Low Cost High Impact Solutions Nutrition and You 2e 2012 Pearson Education Inc Obesity in America Low Cost High Impact Solutions Discussion Questions What health and social issues are linked to childhood obesity What kinds of school programs can be implemented to change the eating habits of children What can parents and others do to ensure that children are eating nutritious meals at school and are getting enough exercise Nutrition and You 2e 2012 Pearson Education Inc What s Your BMI Figure 10 1 Nutrition and You 2e 2012 Pearson Education Inc Visceral and Subcutaneous Fat Storage in the Body Figure 10 2 Nutrition and You 2e 2012 Pearson Education Inc How Do You Know if You re at a Healthy Weight Measure your body fat and its location Average healthy adult male between 20 and 49 years of age 16 to 21 percent of weight is body fat Average healthy female 22 to 26 percent body fat Techniques for measuring amount of body fat skinfold thickness measurements bioelectrical impedance dual energy X ray absorptiometry underwater weighing and air displacement Central obesity excess visceral fat increases risk of heart disease diabetes and hypertension Measure waist circumference Nutrition and You 2e 2012 Pearson Education Inc Table 10 1 Nutrition and You 2e 2012 Pearson Education Inc How to Measure Waist Circumference Figure 10 3 Nutrition and You 2e 2012 Pearson Education Inc How at Risk Are You Figure 10 4 Nutrition and You 2e 2012 Pearson Education Inc Can You Be Slim and Obese Hidden Risk of Normal Weight Obesity Nutrition and You 2e 2012 Pearson Education Inc Can You Be Slim and Obese Hidden Risk of Normal Weight Obesity Discussion Questions How can a person who is normal weight be at risk for obesity related diseases What are health risks of women who are normal weight obese In addition to increased percentage of body fat what characteristic of body fat points to increased health risks Nutrition and You 2e 2012 Pearson Education Inc What Is Energy Balance and What Determines Energy Needs Energy balance is calories in versus calories out Positive energy balance consume more calories than expend leads to fat storage weight gain Negative energy balance calorie intake falls short of needs leads to weight loss Energy needs are different for everyone Energy needs comprised of Basal metabolism Thermic effect of food Physical activities Nutrition and You 2e 2012 Pearson Education Inc Energy Balance and Imbalances Figure 10 5 Nutrition and You 2e 2012 Pearson Education Inc The Three Components of Your Energy Needs Figure 10 6 Nutrition and You 2e 2012 Pearson Education Inc What Is Energy Balance and What Determines Energy Needs Your BMR will increase your energy needs Minimum energy needed to keep you alive meet basic physiological needs Makes up about 60 percent total energy needs Many factors affect BMR Table 10 2 The thermic effect of food affects your energy needs Amount of calories expended to digest absorb and process food about 10 percent of calories in food eaten Nutrition and You 2e 2012 Pearson Education Inc Table 10 2 top Nutrition and You 2e 2012 Pearson Education Inc Table 10 2 bottom Nutrition and You 2e 2012 Pearson Education Inc What Is Energy Balance and What Determines Energy Needs Physical activity will increase your energy needs Sedentary people expend less than energy of BMR in physical activity Very active athletes can expend twice BMR Exercise causes small increase in energy expenditure after activity has stopped Calculating your energy needs Estimated energy requirement EER of DRIs provide estimate for various groups Can calculate EER based on height weight age Nutrition and You 2e 2012 Pearson Education Inc Nutrition and You 2e 2012 Pearson Education Inc What Are the Effects of an Energy Imbalance Too few calories can cause underweight Stored glycogen and fat are used as fuel sources Amino acids from body protein breakdown can be used to make glucose Liver glycogen depleted in 2 to 3 days Ketone bodies generated from incomplete breakdown of fat Fat stores and about 1 3 of lean tissue mass depleted in about 60 days resulting in death Nutrition and You 2e 2012 Pearson Education Inc What Are the Effects of an Energy Imbalance Too many calories can cause overweight Excess calories stored as fat regardless of source Limited capacity to store glucose as glycogen Can t store extra