Energy Balance and Healthy Body Weight (Body Composition) PDF

ENERGY BALANCE AND HEALTHY BODY WEIGHT ( BODY COMPOSITION) 1 Lecture 3 LEARNING OBJECTIVES :  Explain the concept of energy balance and the factors associated with it.  Outline the health risks of deficient and excessive body fatness.  Describe Body Fat Distribution and body shapes....

ENERGY BALANCE AND HEALTHY BODY WEIGHT ( BODY COMPOSITION) 1 Lecture 3 LEARNING OBJECTIVES :  Explain the concept of energy balance and the factors associated with it.  Outline the health risks of deficient and excessive body fatness.  Describe Body Fat Distribution and body shapes.  List the methods used to assess body composition  Calculate the Estimated Energy Requirement EER 2 INTRODUCTION  Both overweight and underweight present risks to health  It isn’t your weight you need to control; it’s the fat in your body in proportion to the lean –your body composition.  body composition: Proportions of muscle, bone, fat, and other tissue that make up a person's total weight. 3 FACTORS INFLUENCING WEIGHT AND FAT CONTROL: 1. Balance between energy intake and energy expenditure. 2. Level of Physical activity 4 1-BALANCE BETWEEN ENERGY INTAKE AND ENERGY EXPENDITURE. 5  ENERGY INTAKE :  Food is converted into energy for our bodies to function through the three energy-yielding nutrients, protein, lipids (fats), and carbohydrates. The percentage of each energy-yielding nutrient (macronutrient) that should be consumed daily as part of a healthy diet is:  45% to 65% of calories should come from carbohydrates  20% to 35% of calories should come from fats  10% to 35% of calories should come from protein 6  ENERGY EXPENDITURE IS DIVIDED INTO: 1. Basal metabolism Rate (BMR) 2. Thermogenesis ( energy expended processing the food we eat) 3. Physical activity Total energy expenditure is the sum of energy expended at rest, during digestion, and during physical activity. 7  ‫‪Is the amount of energy‬‬ ‫‪(calories) that body needed to‬‬ ‫‪maintain the body functions‬‬ ‫‪1. BASAL‬‬ ‫‪under resting conditions.‬‬ ‫‪METABOLISM‬‬ ‫‪RATE( BMR):‬‬ ‫‪Is the rate at which your body‬‬ ‫‪expends energy in order to‬‬ ‫‪perform the activities that‬‬ ‫‪keep us alive (breathing,‬‬ ‫‪growing, heart beating etc).‬‬ ‫معدل األيض األساسي أو معدل االستقالب األساسي هو القيمة التي تستخدم لوصف االستقالب وباألخص عند البشر‪ ،‬وهي قيمة الطاقة التي يتطلبها الجسم خالل يوم واحد‬ ‫إلعادة صيانة وظيفته في حني يكون الجسم في حالة راحة تامة وفي حال اليقظة صباحا ً وفي حالة عدم نشاط عملية الهضم ودون مجهود جسدي وتحت درجة الحرارة العادية‬ ‫للغرفة‪.‬و‬ ‫‪8‬‬   FACTORS THAT AFFECT THE BMR: Factor Effect on BMR Age The BMR is higher in youth; as lean body mass declines with age, the BMR slows. Continued physical activity may prevent some of this decline. Height Tall people have a larger surface area, so their BMRs are higher. Growth Children and pregnant women have higher BMRs. Body composition The more lean tissue, the higher the BMR. A typical man has greater lean body mass than a typical woman, making his BMR higher. Fever Fever raises the BMR. Stress Stress hormones raise the BMR. Environmental Adjusting to either heat or cold raises the BMR. temperature Fasting/starvation Fasting/starvation hormones lower the BMR. Malnutrition Malnutrition lowers the BMR. Thyroxine The thyroid hormone thyroxine is a key BMR regulator; the more thyroxine produced, the higher the BMR. 9 2. THERMOGENESIS: THERMIC EFFECT OF FOOD (DIGESTION): During the day 5-10% of your daily energy expenditure is due to the thermic effect of food. This means that 10% of calories consumed daily are burned by the thermic effect of food. For example, if an individual consumes 2,000 calories in a day, they will most likely burn about 200 calories with digestion alone. 10 2. THERMOGENESIS: THERMIC EFFECT OF FOOD (DIGESTION):  The thermic effect of food is also influenced by factors such as: 1. Frequency of food consumed 2. Meal sizes. 3. High protein foods 11 3. PHYSICAL ACTIVITY: You can increase/decrease During the day 15-30% of your your daily energy expenditure daily energy expenditure is through the amount of from physical activity. activity you perform. 12  3. PHYSICAL ACTIVITY: The Duration, Frequency and Intensity of physical activity also play a role in how much energy is expended while being physically active.  Duration: The amount of time.  Frequency: How often.  Intensity: How hard you are working. Low, moderate, or high level. 13 THE PROBLEMS OF TOO LITTLE OR TOO MUCH BODY FAT  both overweight and underweight present risks to health.  Underweight: too little body fat for health. Body weight below a healthy weight; BMI below 18.5  Overweight: over fatness of a moderate degree. Body weight above a healthy weight; BMI 25 to 29  Obesity: excess body weight associated with increased risk of mortality and chronic disease; BMI 30 or higher. 14 HEALTH RISKS OF BEING UNDERWEIGHT Low body fat levels can result in serious health problems including eating disorders, particularly among teenagers; such as: Anorexia nervosa Bulimia 15  THE PROBLEMS OF TOO LITTLE BODY FAT  1. Anorexia nervosa:  More often referred to as “anorexia,” is a psychiatric illness in which a person obsesses about their weight and food.  Most common among teenage girls  People with anorexia do extensive physical activity and starve themselves.  https://www.youtube.com/watch?v=MprkgCuCu80 16 Signs and Symptoms of Anorexia Extreme weight loss or failure to maintain a healthy weight for age and height. Distorted body image, where individuals see themselves as overweight even if they are underweight. Intense fear of gaining weight or becoming fat, even when underweight. Restricted eating, such as eating very small amounts or avoiding specific types of food. Obsessive behaviors around food, such as counting calories, skipping meals, or hiding food. Excessive exercise or over-exercising as a way to lose weight. 17  THE PROBLEMS OF TOO LITTLE BODY FAT 2- Bulimia Nervosa Eating a large amount of food in a short time is called bingeing, followed by purging, perhaps by vomiting, or using laxatives. 18  WHAT ARE THE EFFECTS OF BULIMIA NERVOSA? Gastric reflux Severe erosion of tooth enamel Internal bleeding Electrolyte imbalances, which can cause irregular heartbeats and increase the risk of heart failure. Lacerations in the mouth from vomiting, and peptic ulcers. Swollen salivary glands: Frequent vomiting can cause painful swelling of the glands in the cheeks and jaw. Repeated damage to the esophagus puts people with bulimia at an increased risk for esophageal cancer 19 ANOREXIA BEFORE AND AFTER – PHOTOS 20  THE PROBLEMS OF TOO MUCH BODY FAT  Excess body fat puts strain on the bones and organs.  It also causes complex changes in hormones and metabolism and increases inflammation in the body.  Health risks of obesity:  Type 2 Diabetes  High Blood Pressure  Heart Disease  Stroke  Cancer  Osteoarthritis  Fatty Liver Disease  Kidney Disease  Breathing problems, such as Sleep Apnea (when a person stops breathing for short episodes during sleep) and asthma. 21 HOW BODY FAT DISTRIBUTION AFFECTS HEALTH?  The location of the body fat can influence the health risks associated with obesity.  Fat can be found in different areas of the body  Fat in the upper part of the body is called the “ apple” shape.  Fat in the lower part of the body is called the “ pear” shape.  Apple-shaped people are more likely than pear- shaped people to develop health problems related to obesity. 22 METHODS USED TO ASSESS BODY COMPOSITION 1- Dual-Energy X-Ray Absorptiometry (DEXA)(DXA): “Gold Standard”  Best method of assessing body composition because it can accurately detect body fat, bone, muscle, and other body tissues.  The procedure, the person lies on a table and the machine scans the body. https://www.youtube.com/watch?v=fu-Oxfvhsz8 23 2- AIR DISPLACEMENT PLETHYSMOGRAPHY (BODPOD)  Measures body composition by calculating the volume of air displaced by the body.  The person sits inside an egg-shaped chamber, and the machine uses changes in air pressure to estimate their body volume.  The result of this method is accurate and quick  The limitations of this method are requires access to specialized equipment and is costly. 24  3- SKINFOLD MEASUREMENTS:  Estimates body fat percentage by pinching the skin at specific locations on the body and measuring the thickness with Calipers.  Measurements are taken at 3 or 7 different sites on the body  Skinfold measurements are often used because they are; easy to do, not costly(Cheap), and can be done in a short period. 25  4- WAIST CIRCUMFERENCE The American Heart Waist circumference is Association (AHA) These measurements an indirect indicator of apply only to Adults, advises waist intra-abdominal fat not to children or circumference be tissue, often called pregnant women. evaluated in people visceral fat. with a BMI of 25 or higher. https://www.uofmhealth.org/health-library/aa128700 26 https://www.verywellhealth.com/waist-circumference-and-diabetes-1087703 HOW TO MEASURE THE WAIST CIRCUMFERENCE 27  5- WAIST-HIP RATIO (WHR)  The Waist-to-hip Ratio (WHR) looks at the proportion of fat stored on the body around the waist and hip.  Is calculated by dividing waist measurement by hip measurement, since the hips are the widest part of the buttocks.  The formula is: WHR= waist circumference / hip circumference https://nutritionalassessment.mumc.nl/en/waist-hip-ratio-whr-and-waist-circumference 28 29 6- BODY MASS INDEX ( BMI):  The measure of BMI is basically an indicator of the weight relative to the height.  BMI is calculated with special formula: Categories BMI Underweight < 18.5 Normal weight 18.5–24.9 Overweight 25–29.9 Obese > 30.0 30  THE BODY’S ENERGY BALANCE  To maintain body weight you should balance the calories obtained from food and beverages with the calories expended every day. How Many Calories Do I Need Each Day?  A quick and easy estimate of energy needs: Men: kg body weight X 24 cal/day. Women: kg body weight X 22 cal/day. 31 http://web5.lib.pacificu.edu/boxerbotcamp/nutrition/estimated-energy-requirement-eer/   Equations: HOW TO  Adult male: EER = 662 − [9.53 x age (y)] + PA X [15.91 x wt (kg) + 5.39.6 x ht (m)] CALCULATE  Adult female: EER = 354 − [6.91 x age (y)] + YOUR PA x [9.36 x wt (kg) + 726 x ht (m)] ESTIMATED ENERGY REQUIREMENT (EER): https://www.omnicalculator.com/health/eer-estimated-energy-requirement 32  Description Men’s PA Women’s PA Factors Factors PHYSICAL Sedentary 1.0 1.0 ACTIVITY LEVELS AND Low active 1.11 1.12 PA FACTORS Active 1.25 1.27 Very active 1.48 1.45 33 EXAMPLE: Calculate Estimated Energy Requirements EER for An active, 30-year-old man, 1.8 m. tall and weighing 80.9 kg. Equation for man above 19 year old:  EER = 662 − [9.53 x age (y)] + PA X [15.91 x wt (kg) + 5.39.6 x ht (m)] 34 Thank you 35