Lecture Outline Chapter 10 Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Energy Balance and Weight Control Chapter 10 Insert photo from 1st page of chapter Chapter Learning Outcomes 1. Describe the uses of energy by the body and explain the concept of energy balance. 2. Identify factors that influence body weight. 3. Discuss how BMI is used to determine whether a person’s weight is healthy. 4. Describe ways to measure body composition. 5. List major health risks associated with excess body fat. Chapter Learning Outcomes (continued) 6. Plan a long-term weight-loss regimen that is safe and effective. 7. Evaluate popular weight-reduction diets for safety and long-term effectiveness. 8. Identify surgical procedures for severe obesity. 9. Describe treatments for underweight. 10. Identify major eating disorders, and discuss risk factors and treatments for these conditions. Quiz Yourself True or False 1. 2. 3. You can determine whether you have an unhealthy amount of body fat simply by measuring your waistline. T F The best way to lose weight and keep it off is to follow a fad diet, such as the Atkins diet. T F As people age, their muscle cells turn into fat cells. T F 4. 5. When a person consumes more carbohydrate than needed, the excess is converted to fat and stored in fat cells. T F Cellulite is a unique type of fat that can be eliminated by taking certain dietary supplements. T F Quiz Yourself True or False 1. True You can determine whether you have an unhealthy amount of body fat simply by measuring your waistline. 2. False No fad diet is the “best way” to lose weight and keep it off. 3. False As people age, their muscle cells do not turn into fat cells. 4. True Excess carbohydrate is converted to fat and stored in fat cells. 5. False Cellulite is not a unique type of fat. What are Overweight and Obesity? • Overweight and obesity are conditions characterized by excessive body fat. – Most common nutritional disorders in the U.S. • In 2003-2004: – 2/3 of American adults were either overweight or obese. • 1/3 of American adults were obese. • The prevalence of excess body fat among infants and children is also increasing. • Obesity is difficult to treat More than half of all American adults tried to lose or maintain weight in 20012002. Preventing obesity is the key. Body Composition Two major components: – Fat-free mass • Body water, mineral-rich tissues, and proteinrich tissues – Total body fat • Adipose tissue • Essential fat in cell membranes, certain bones, and nervous tissue Adipose Tissue • All cells contain some lipids, but adipose cells store a droplet of fat. – Overeating can cause increase in fat cell size and number. • Scientists think that once fat cells are formed, they remain, unless they die or are surgically removed. Insert Figure 6.15 Subcutaneous Fat Distribution • Insert figure 10.1 What is Brown Fat? • Brown fat – Contains more mitochondria and blood supply – Functions to generate heat – Found in upper back and abdomen of infants • White fat – Is white in appearance – Functions to store fat Insert Figure 10.2 Underwater Weighing • Compares weight on land to weight when completely submerged in a tank of water • Problems: – inconvenient, expensive, and impractical • Insert figure 10.3 Dual-Energy X-Ray Absorptiometry (DXA) • Uses multiple lowenergy X-rays to scan the body • Provides detailed “picture” of internal structures • Problems: – Very expensive and not widely available outside of clinical settings Bioelectrical Impedance • Measures conduction of a weak electrical current through the body • Problem: – Method can be reliable if body hydration status is normal. • Scientific data about the accuracy of bioelectrical impedance devices for home use are lacking. • Insert figure 10.5 Skinfold Thickness • Skinfold thickness is measured at multiple body sites by trained person. • Benefits: – Relatively easy and inexpensive to perform • Problems: – May underestimate total body fat on overfat people How Much Body Fat Is Too Much? • Insert Table 10.1 Using BMI to Classify Body Weight • What is BMI? – Numerical value of relationship between body weight and risk of certain chronic health problems • Simple formula: Weight (lbs) Height (in)2 X 703 Adult Weight Status Categories (BMI) • Insert table 10.2 Health Problems Associated with Excess Body Fat • Insert table 10.3 Body Fat Distribution Distribution of excess body fat is more closely associated with obesity-related diseases than the percentage of total body fat. • Heart disease, type 2 diabetes, hypertension Upper body obesity is characterized by excessive abdominal (visceral) fat. Lower Body Fat Distribution • Lower body fat or “pear shape” adds stress to hip and knee joints, but carries lower risk of chronic diseases such as type 2 diabetes. • Insert figure 10.7 Upper Body Fat Distribution Excess upper body fat or “apple shape” poses higher risk of serious health problems. • May result in the release of fatty acids that negatively affect the liver • May be source of inflammation • Insert figure 10.7 Measuring Waist Circumference • Insert figure 10.8 • Waist circumference is a quick and easy way to determine obesity-related risk. Desirable circumferences: • Men < 40 in. • Women < 35 in. Energy for Living What is Energy? – The capacity to perform work • Forms of energy in living things: – Heat, mechanical, chemical, and electrical • Amount of energy is constant – Energy can be stored, released, moved, or transformed from one form of energy to another. Energy Intake “Biological fuels” are macronutrients in foods and beverages – Glucose and fatty acids are the main fuels. • Small amounts of amino acids are also metabolized for energy. Energy is captured in the molecule ATP. What Happens to Macronutrients? • Insert figure 10.9 Energy Output Energy output or expenditure: energy cells use to carry out activities • Basal and resting metabolism • Physical activity • Thermic effect of food (TEF) • Nonexercise activity thermogenesis (NEAT) Basal and Resting Metabolism Metabolism– Sum of all chemical changes or reactions that constantly occur in living cells • Anabolic reactions require energy • Catabolic reactions release energy Basal metabolism – Minimal number of calories the body uses for vital physiological activities after fasting and resting for 12 hours Factors that Influence Metabolic Rate Factors that influence metabolic rate include: – – – – – – – – – – Thyroid hormone levels Body composition Gender Age Body surface area Calorie intake Fever Stimulant drugs Pregnancy and lactation Recovery after exercise Calculating Metabolic Energy Needs “Rule of Thumb Formulas” For men: 1.0 kcal/kg/hr For women: 0.9 kcal/kg/hr Energy for Physical Activity • Physical activity increases energy needs above basal energy needs. • Caloric expenditure is dependent on: • Type of activity • Duration • Intensity • Weight of the person Approximate Energy Expenditure of Selected Physical Activities • Insert table 10.4 Two Other Uses of Energy Thermic Effect of Food (TEF) • Energy used to digest foods and beverages, and absorb and process the nutrients • Typically 5 to 10% of total caloric intake Nonexercise Activity Thermogenesis (NEAT) • Energy spent on involuntary skeletal muscle activity such as fidgeting, shivering, and maintaining muscle tone or body posture • May account for an additional 100 to 800 kcal/d Putting It All Together To estimate daily energy needs, add together energy (kcal) used for: Basal Metabolism Physical Activity Thermic Effect of Food (TEF) Nonexercise Activity Thermogenesis (NEAT) Energy Balance • Insert Figure 10.10 Body Energy States Insert figure10.11 Factors that Contribute to Obesity • Physiological aspects • Environmental influences • Socioeconomic status • Psychological conditions Physiological Factors Hunger vs. satiety Orexins — peptides (secreted by hypothalamus) that may contribute to hunger Ghrelin — hormone (secreted mainly by stomach) that stimulates eating behavior Leptin — hormone (secreted by adipose cells) that reduces hunger and inhibits fat storage in the body Insert figure 10.12 Genetic Factors • Inherited characteristics that influence weight include: – Metabolic rate • “thrifty metabolism” – Hormone production – Body frame size – Pattern of fat distribution What is the set-point theory? • Scientific notion that body fat content is genetically predetermined Environmental Influences Appetite – the desire to eat appealing foods Environmental influences include: • Food advertising • Increased portion sizes • Conditions that reduce a person’s physical activity Other Factors that Influence Weight • • • • • • Income Education Self-esteem Mood Boredom Societal pressure • Insert photo of skinny legs from page 346 Features of Reliable WeightLoss Plans • Insert table 10.7 Four Key Factors of Successful Long-Term Weight Management 1. Motivation 2. Calorie reduction 3. Regular physical activity 4. Behavior modification Motivation Motivating factors include: – Recognition of need to change – Weight loss “triggers” – Medical recommendation to lose weight Commitment to lose weight and enjoy better health must be more important than desire to overeat. Calorie Reduction • Loss of 1 lb body fat requires a negative energy state of 3500 kcal • To lose 1 lb in 7 days: – Consume 500 kcal less per day – Expend 500 kcal more per day – Or combine eating less and exercising more to result in a deficit of 3500 kcal Ideal dietary pattern: reduced intake of foods and beverages that contain high amounts of added sugars, fats, and/or alcohol Behavior Modification • Analyze behaviors to identify cues and problem behaviors. – “Cues” are environmental factors that stimulate eating behavior, such as viewing food commercials. • Develop ways to change problem foodrelated or physical activity-related behaviors. Community-Based WeightLoss Programs Answer the following questions before joining: – What is the cost? If a contract is signed, what is length of contract? – Are special foods required? – If nutrition counseling is provided, does the counselor have appropriate nutrition/dietetics training? – Does program emphasize lifestyle changes? – Does the program’s advertising include questionable weight-loss claims and deceptive testimonials? Successful Dieters—How Do They Manage Their Weight? • Based on the National Weight Control Registry, successful dieters do the following: – Eat low-calorie, low-fat, high-carbohydrate diets (~1800 kcal and 25% kcal from fat) – Maintain same diet regimen every day – Eat regular meals, including breakfast – Weigh themselves at least once each week – Exercise at least 60 min/d to burn ~400 kcal – Eat a limited variety of foods Medical Treatment for Obesity Weight-Loss Medications Sibutramine (Meridia) • Action: alters brain chemistry, delaying hunger • Side effects: constipation, dry mouth, sleep disturbances, and increased blood pressure Orlistat (Xenical and Alli) • Action: reduces fat digestion by ~30% • Side effects: oily unpleasant feces and reduction in fat-soluble vitamin absorption Bariatric Surgical Procedures • Bariatric surgery is effective method of treating extreme obesity. – Surgery reduces size of stomach, limiting the amount of food that can be eaten. • After weight loss, patients often achieve normal blood pressure, glucose, and triglyceride levels • Complications include: intestinal blockage and bleeding, ulcer or blood clot formation. – Death due to complications results in 1% of patients. Roux-en-Y Gastric Bypass • Procedure reduces stomach capacity to ~ 1.5 oz • Small intestine is cut with lower end attached to the newly formed stomach pouch • Insert figure 10.15 Gastric Bypass with Stapling Some patients have a more drastic gastric bypass procedure. • Insert figure 10.15 Adjustable Gastric Banding • A small stomach pouch is created with an adjustable band instead of fixed surgical staples. • Tightness of the band determines the size of the stomach. • Insert figure 10.16 What Is Liposuction? • Surgical method of suctioning the excess fat out of the body – cosmetic procedure to improve body contours – Not considered a treatment for obesity • Insert figure 10.17 Fad Diets • Insert table 10.8 Characteristics of A Typical Fad Weight Loss Diet Offers a “quick fix” with rapid weight loss Limits food selections to a few food groups Requires buying a book or various gimmicks, such as supplements, patches, or creams Uses outlandish and unscientific claims Relies on testimonials of famous people Does not emphasize the need to change eating habits and physical activity patterns Low Carbohydrate Approaches • Examples of low carbohydrate diets: Atkin's, Scarsdale, and Four-Day Wonder Diet • Initial rapid weight loss is linked to water loss. • Results of studies indicate that after 6 months, people on low-carb diets lost more weight than people on low-fat diets. • But after 1 year, there was no difference in weight loss between the two diet plans. Very-Low-Fat Approaches • Diet limits fat to 5 to 10% of total calories • Results in rapid weight loss if followed consistently • Examples are the Pritikin Diet and Ornish’s “Eat More, Weigh Less” diet • Very-low-fat diets are not harmful for healthy adults, but adherence is very low. Dietary Supplements for Weight Loss Gaining Weight • Factors contributing to underweight: – Genetics, lifestyle practices, chronic diseases, psychological disturbances, cancer, TB, or AIDS • To gain weight: – Add high-calorie healthy foods, such as low-fat cheeses, olives, avocados, seeds, nuts, or granola, to diet. • Insert photo of skinny man from page 361 Chapter 10 Highlight Over the Deep Edge Disordered Eating or Eating Disorder? • Disordered Eating – Excessive concern about body size and social pressure to avoid weight gain • Eating Disorders – Diagnosed when disordered eating behaviors become a lifestyle – Psychological disturbances that lead to certain physiological changes and serious health complications Anorexia Nervosa • Definition – Severe psychological disturbance characterized by self-imposed starvation resulting in malnutrition and low body weight • Prevalence – ~90% of cases are females – Affects 1 in 200 women Anorexia Nervosa (continued) People with anorexia nervosa: • Maintain BMI of 17.5 or less • Have distorted body images • Are obsessed with losing weight • Avoid “fattening foods” • Engage in one or more of the following: – Self-induced vomiting – Abuse of laxatives – Excessive exercise – Use of appetite suppressants • Display signs of hormonal imbalances • Are depressed or anxious Bulimia Nervosa • Definition – Eating disorder characterized by cyclic episodes of bingeing and calorie-restrictive dieting – People typically binge on cakes, cookies, ice cream, and other high-fat, high-carbohydrate foods. • Prevalence – Affects 2 to 5% of U.S. population – More common in females Bulimia Nervosa (continued) • Characteristics include: – Scrapes or scars on knuckles – Blood chemistry abnormalities, particularly low potassium levels – Swollen salivary glands – Tears or bleeding of the esophagus Bulimia Nervosa (continued) • Treatment – A team approach similar to that used with anorexia nervosa – May require use of antidepressants • Prognosis – Up to 60% of cases improve with treatment Binge-Eating Disorder Night Eating Syndrome • Both characterized by food binges NOT followed by purging – More common in overfat people • Binge-Eating Disorder – ~1 to 2% of Americans suffer from binge-eating – During binge, person eats large amounts of energy-dense foods, such as ice cream, chips, and cookies, in secret. • Night Eating Syndrome – Person is not hungry during the morning, but wakes up and eats during the night. Female Athlete Triad • Characterized by disordered eating, lack of menstrual periods, and osteoporosis – Common in appearance-based competitive sports, such as gymnastics, swimming, and distance running • Seen in 15 to 60% of female athletes • Treatment goal: improving the patient’s nutritional state to reverse the signs and symptoms