Energy In – Energy Out Body Mass Index Obesity
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Transcript of Energy In – Energy Out Body Mass Index Obesity
Energy In – Energy OutBody Mass Index
Obesity
Energy in – Energy out
Calorie (aka. ______________)◦ Amount of ____________ needed to __________ the
temperature of 1 _________ of pure water by 1C
______ calories = 1 kilocalorie (kcal) or 1 Calorie◦ Note: There is a difference between Calorie
(capital C) and calorie (lowercase c)
Foods __________ in Calories can produce lots of _____________
What is a “Calorie”?
_______________ Calories you consume in _______________ of _______________, store approximately 1 _______________ of body fat◦ i.e. Consume extra 500 Calories for 7 days = 1
pound of fat in a month = 4 pounds of fat
Regardless of food intake (protein, carbohydrates, fat), body will convert _______________ into _______________
Fact about Calories
_______________ of excess Calories from carbohydrates sources are lost in their _______________ to fat◦ i.e. Consume extra 1000 Calories of carbohydrate,
750 Calories will be stored as fat
Number of _______________ necessary to maintain one’s current body _______________ is known as _______________ caloric need.◦ Examples include basal metabolic rate, calories for
activity, & thermic effect of food
Fact about Calories
What happens inside the body when you eat too much or too little food?
When _______________ food _______________ is consumed than is needed, _______________ fat enters the fat cells for _______________
When energy supplies run _______________, stored fat is _______________
Energy
Energy in foods and beverages is the only _______________ to the “_______________ ______” side of the energy balance _______________
Must first become familiar with the amounts of energy in foods and beverages
Recommendations for energy intake _______________ from individual to individual
Energy
Change in energy stores = energy in – energy out
Amount of _______________ energy stored by our body represents the _______________ between the amount _______________ in and the amount _______________
Consume more than expend = weight ______ Expend more than consume = weight _______
Energy Equation
No easy method exists for determining the energy an individual spends and therefore needs
One way to _______________ energy needs is to _______________ your food intake and body _______________ over a period of time (activities during this time are typical)
Energy Out
_______________ amount of energy the body requires to _______________ on all _______________ functions (sum total of all the involuntary activities that are necessary to sustain life, including heartbeat & circulation, respiration, temperature maintenance, nervous system activity, hormone secretion, etc. )
_______________ component of the average person’s daily energy _______________
Basal Metabolism (BM)
Age, sex, weight, lean _______________ mass, and general level of _______________ fitness _______________ one’s metabolic rate
_______________ energy to _______________ the body’s work that goes on all the time without our conscious _______________
Basal Metabolism (BM)
_______________ from person to person _______________ at which body uses
_______________ to support its basal metabolism
You _______________ speed up your BMR◦ Can increase with voluntary activities Lean
tissue is more metabolically active than fat tissue, as a way to speed up your BMR to the maximum possible rate is to make endurance and strength building activities a daily habit so that your body composition becomes as lean as possible
Basal Metabolic Rate (BMR)
Enough to cover your energy expenditures
Step 1: Convert pounds to kilograms_______ lbs ÷ 2.2 lbs/kg = _______ kg
Step 2: multiply weight in kg by BMR factor (BMR factor: 1.0 Calorie per kg of body weight/her for men or 0.9 for women [men have more muscle {metabolically active tissue} than women do)_______ kg x _______ kg/hr = _______ Calories/hr
How many Calories do I need?
Step 3: Multiply the calories in one hour by hours in day_______ Calories/hr x 24 hrs/day = _______
Calories/day
I need to consume approximately _______ Calories each day.
How many Calories do I need?
• Resting metabolic rate (RMR) – measure metabolic rate under less rigorous conditions
Harris-Benedict Equation◦ Determine resting metabolic rate◦ ** Someone with more muscle mass will have a
higher resting metabolic rate than someone with less muscle mass**
Resting metabolic rate
**This is just an estimation**
Males RMR◦ 66.5 + (5xH)+(13.7xW)-(6.8xA)
Females RMR◦ 665 + (1.9xH)+(9.5xW)-(4.7xA)
** H = height in cm; W = weight in kg; A = age
Resting Metabolic Rate
Take your RMR value & multiply by one of the following:
◦ Relatively sedentary (no regular exercise routine) – multiply RMR by 1.4
◦ Exercises moderately (min 3 days/week) – multiply RMR by 1.6
◦ Highly active (moderate – high activity min 4 days/week) – multiply RMR by 1.8
From RMR to daily caloric needs
About 5 – 10 % of a meals _______________ value is used up in stepped-up _______________ in the five or so hours _______________ the meal
The _______________ needed to _______________ , _______________ , transport, and store the food one consumes
Thermic effect of food
Body Mass Index
The body mass index (BMI) is a _______________ of weight-to-height. It is not a _______________ measure of body fat but it is an _______________ of _______________ risk associated with being under- and overweight.
Research conducted with large groups of people have shown that the _______________ can be classified into _______________ associated with health risk.
Facts about BMI
BMI values most _______________ in assessing degrees of _______________ and are less useful for _______________ non-obese people’s body fat
_______________ of using the BMI◦ Fail to indicate how much of the _______________ is
fat ◦ _______________ fat is located
Facts about BMI
Classification BMI category (kg/m2)
Risk of developing health problems
Underweight < 18.5 IncreasedNormal weight 18.5 – 24.9 LeastOverweight 25 – 29.9 IncreasedObese class I 30 – 34.9 HighObese class II 35 – 39.9 Very highObese class III > 40 Extremely high
Facts about BMI
BMI is the ratio of a person’s _______________ in kilograms to the _______________ of his or her _______________ in metres.
BMI = body weight (kg) ÷ height² (m)
BMI equation
The WC measurement is an _______________ of health risk associated with _______________ obesity.
A WC measurement of _______________ (40 in.) or more for _______________, and _______________ (35 in.) or more for women, is associated with an _______________ risk of developing health problems such as _____________________, coronary heart disease and high _______________ _______________.
Waist Circumference (WC)
_______________ -shaped ◦ People store body fat around the _______________ and
chest, surrounding _______________ organs, such as the heart
◦ _______________ risk for _______________ disease, stroke, diabetes, high blood pressure and gall bladder disease
_______________ -shaped ◦ People store _______________ on the _______________
and thighs, just below the surface of the skin◦ Not necessarily a risk to their health
Apple or pear?
The BMI and WC may _______________ or _______________ health risks in certain adults, such as:◦ Highly _______________ adults
◦ Adults who have a very _______________ body build
◦ Young adults who have not _______________ full growth
◦ Adults _______________ 65 years of age.
BMI & WC