Chapter
9 Energy Balance and Weight Management: Finding Your Equilibrium
Energy In • Regulation of intake • Hunger • Prompts eating; physiological desire
• Satiation • Signals to stop eating
• Satiety • Lack of hunger
• Appetite • Psychological desire
Energy In • Control by Committee • • • • • • •
Diet Composition Sensory Properties Portion Size Environmental and Social Factors Emotional Factors Gastrointestinal Sensations Neurological and Hormonal Factors
Energy In: Regulatory Factors
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Energy Out: Fuel Uses • Major components of energy expenditure • Energy Expenditure at Rest • Energy for basic body functions • Affected by body size, composition, age, gender
• Energy Expenditure for physical activity • Highly variable • Affected by body size, fitness level, type of activity
• Energy expenditure to process food • Thermic effect of food (TEF) • Energy to digest, absorb, metabolize food
The Measurement of Energy Expenditure • Brief history • Direct vs. indirect calorimetry • Doubly labeled water
DRIs for Energy: Estimated Energy Requirements • Estimated Total Energy Requirement • DRIs for Energy: Estimated Energy Requirements • Energy intake predicted to maintain energy balance • Equations for males and females • Factors for age, weight, height, physical activity
Body Composition: Understanding Fatness and Weight • Assessing body weight • Body mass index (BMI) • Weight (kg) ÷ height2 (m)
Body Mass Index • What are the health risks associated with being overweight?
Body Composition: Understanding Fatness and Weight • Assessing body fatness • • • • • • •
Densitometry and Underwater Weighing Densitometry and Air Displacement Dual-Energy X-Ray Absorptiometry Isotope Dilution Skinfold Thickness Bioelectrical Impedance Analysis Computed Tomography and Magnetic Resonance Imaging • Near-infrared interactance
Body Composition: Understanding Fatness and Weight • Body Fat Distribution
Weight Management • The Perception of Weight • What Goals Should I Set? • Adopting A Healthy Weight-Management Lifestyle
Weight Management • Diet and Eating Habits • • • • • •
Total Calories Crash Diets Don’t Work! Balancing Energy Sources: Fat Balancing Energy Sources: Carbohydrates Balancing Energy Sources: Protein Eating Habits
Weight Management • Physical Activity
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Weight Management • Thinking and Emotions • Stress Management • Balancing Acceptance and Change
Weight Management • Weight-management approaches • • • • • •
Self-help books and manuals Meal replacements Self-help groups Commercial programs Professional private counselors Food and Drug Administration-Approved Weight-Loss Medications • OTC drugs and dietary supplements • Surgery
Weight Management
Underweight • Definition • BMI < 18.5 kg/m2
• Causes and assessment • Weight-gain strategies • • • • •
Small, frequent meals Fluids between meals High-calorie foods and beverages Use timers or other cues to prompt eating Take a balanced vitamin/mineral supplement
Healthy Weight Management • Healthy weight management means focusing on metabolic fitness—healthy levels of blood lipids and blood pressure—rather than on achieving a specific weight. • Permanent healthy behaviors are necessary for a long-term weightmanagement lifestyle.
Why Do We Have Hunger Pangs? • When the stomach has been without food for at least three hours, intense stomach contractions begin, sometimes lasting two to three minutes. • Healthy young people have the strongest contractions, due to good muscle tone in the GI tract. • After 12 to 24 hours, contractions of an empty stomach can cause painful hunger pangs.
Position on Weight Management â&#x20AC;˘ It is the position of the Academy of Nutrition and Dietetics that successful weight management to improve overall health for adults requires a lifelong commitment to healthful lifestyle behaviors emphasizing sustainable and enjoyable eating practices and daily physical activity.