Energy Balance and Weight Control

• 1. BMR
  • 2/3 Daily energy expidenture.
  • # of kcal spending at rest.
  • Age, gender, genetics, height, fitness, pregnant, stress, malnutrition, and thyroxine ALL effect BMR.
• 2. Voluntary Activity
  • Exercise.
  • Jobs that require more movement.
• 3. Thermic Effect of Food (TEF)
  • Higher BMR AFTER eating.
  • Only about 10% of energy output.
• To find total energy requirement:
  • Take weight and divide by 2.2.
  • If MALE: multiply answer by 1.0.
  • If FEMALE: multiple answer by 0.9.
  • Multiply answer by 24 (hours) to obtain BMR.
  • Multiply answer by physical activity factor (ex. 1.4) to obtain total energy requirement.
• Central Obesity:
  • Health risks: CVD, hypertension, diabetes.
  • Men more likely to be effected because estrogen stores fat in thighs and buttocks. After menopause, women store more in abdomen.
• Ideal Body Fat:
  • Women: 20%-30%. Should NOT exceed 32% (younger) and 35% (older).
  • Men: 12%-20%. Should NOT exceed 22% (younger) and 25% (older).
• Waise circumference tells how much fat is located around the abdomen.
• BMI is a general way of finding out body fat percentage. Equation: lbs/(in)^2. Between 18.5-24.9 is healthy.
• High protein/Low carb diets:
  • May not get enough vitamins and minerals.
  • Too much saturated/trans fats.
  • Not enough carbs to fuel brain. Ketosis occurs.
  • Satisfy hunger.
  • With exercise, lean tissue results.
• Successful weight loss:
  • Watch calorie intake.
  • Watch portion size.
  • Inc exercise.
  • Space meals evenly.

Physical Activity

• Guidelines:
  • 30 mins moderate activity 6-7 days a week = Good for health BUT is less loikely to maintain weight.
  • 60 mins will maintain weight.
  • 90 mins will lose weight.
• Components:
  • 1. Cardio: Stregthens heart. Blood flow is more efficient. O2 is delivered efficiently. Decrease strain on heart (dec RHR). VO2 max is amount of O2 that can be delivered to muscle.
  • 2. Muscular Strength: Makes muscle cells LARGER (hypertrophy). Inc strength. Train 2-3 days/week non-consecutively. Bone health inc. Physical well being inc. Dec risk of CVD. Inc posture. Spot reduction does not work.
  • 3. Flexibility: Yoga. Inc athletic performance. 2-7 days/week.
• Glycogen is used during intense exercise (fat is not burned). Carbs ingested before/during/after performance ensure that the athlete will not burn out.
• Lactic Acid is producedby the muscles during exercise and can be converted to glucose for energy. The liver clears it from the blood, but when rate of clearance < production, exercise only lasts 1-3 minutes.
• Hypertrophy -cell SIZE increases due to small cell tears during intense activity. Muscle rebuilds larger and stronger.
• Hyperplasia -Inc cell number. Rare in adults.

Diet and Health

• High fat diets increase risk of developing cancer.
• HDL removes deposits from arteries, and transports it to the liver for excretion.
• CVD Risk Fsctors:
  • 1. Inc age.
  • 2. Gender.
  • 3. Genetics.
  • 4. High blood LDL.
  • 5. High triglycerides.
  • 6. Low HDLs.
  • 7. High BP.
  • 8. Diabetes.
  • 9. Physical inactivity.
  • 10. Smoking.
• CVD Diet to Reduce Risks:
  • Mediterranean diet. Monounsaqturated fats. No red meat. Many whole grains, fruits, and vegetables.
• Hypertension: High blood pressure. Fats build plaque, which makes it harder for blood to pass through arteries. Blood pressure increases to try and improve blood flow to body tissues.
• Atherosclerosis: Hardening of the arteries due to plaque buildup.
• DASH (Dietary Approach to Stopping Hypertension):
  • Eating many fruits and vegetables lowered BP.
  • Inc sodium intake inc BP.

Other

• Bones:
  • Calcium contracts muscles, regulates BP, send brain chemicals.
  • Vitamin D helps absorb Ca into bones.
  • Vitamin K strengthens bones.