Kin 2183: Basic Nutrition - Body Weight PDF

KIN 2183: Basic Nutrition Topic 10: Body Weight Fall & Spring Semesters Presented by Riley Bailey 1  What Is a Healthful Body Weight? A healthful weight o Is appropriate for your age o Is maintained without constant dieting...

KIN 2183: Basic Nutrition Topic 10: Body Weight Fall & Spring Semesters Presented by Riley Bailey 1  What Is a Healthful Body Weight? A healthful weight o Is appropriate for your age o Is maintained without constant dieting o Is compatible with normal blood pressure, lipid levels, and glucose tolerance o Is based on family history of body shape and weight o Promotes good eating habits and allows for regular physical activity o Is acceptable to you 2  Evaluating Body Weight A person’s actual weight is not the only factor to consider Determining if a person’s body weight is healthful should include o Determining the body mass index (BMI) o Measuring body composition o Assessing the pattern of fat distribution 3  Evaluating Body Weight Body mass index (BMI) o Expresses the ratio of a person’s weight to the square of his or her height o BMI = weight (kg)/height (m)2 o BMI values below 18.5 or above 30 have increased risks of health problems o BMI results are distorted in people with high muscle mass (athletes and lactating women) 4 Estimating BMI 5  What Is a Healthful Body Weight? Underweight: having too little body fat to maintain health Overweight: having a moderate amount of excess body fat Normal weight: appropriate weight for height. Associated with the lowest disease risk Obesity: having an excess of body fat that adversely affects health Morbid obesity: body weight exceeding 100% of normal, creating a very high risk of serious health complications 6  Evaluating Body Composition Measurement of body fat and lean body mass Can be measured by o Underwater weighing o Skinfold measurements o Bioelectrical impedance analysis (BIA) o Dual-energy x-ray absorptiometry (DXA) o Bod Pod 7  Fat Distribution Pattern Measured by waist-to-hip ratio and waist circumference o Disease risk is associated with a waist-to-hip ratio of higher than 0.90 in men, and 0.80 in women Apple-shaped fat patterning: upper body o Increased risk of chronic diseases (type 2 diabetes, heart disease, hypertension) Pear-shaped fat patterning: lower body o No significant increased risk of chronic diseases 8  Gaining or Losing Weight Whether a person gains or loses weight depends on o Energy intake versus energy expenditure o Genetic factors o Composition of the diet o Metabolic factors o Physiologic factors o Cultural and economic factors o Social factors 9  Energy Balance Occurs when energy intake = energy expenditure Energy intake = kcal from food Energy expenditure o Energy expended at rest (basal metabolic rate) o Physical activity o Thermic effect of food 10  Basal metabolic rate (BMR) Energy expended to maintain basal, or resting, functions of the body 60–75% of total energy expenditure More lean tissue increases your BMR BMR decreases with age, 3–5% per decade after age 30 11  Energy Balance Thermic effect of food Physical activity (TEF) o 15–35% of daily energy o Energy expended to expenditure digest, absorb, transport, o Factors that influence metabolize, and store energy expended food  The more muscle groups o 5–10% of total used, the greater the energy expenditure expenditure  Intensity o Lowest for fat and  Duration highest for protein  Body size 12  Energy Costs of Physical Activities 13  Genetic Factors Different ideas have FTO gene been suggested to o Fat mass and obesity- explain the impact of associated gene genetics on body fat o 44–65% of people have o FTO gene at least one copy o Thrifty gene theory o Stimulates excessive food intake o Set-point theory o Physical activity can attenuate the gene’s influence 14  Genetic Factors Thrifty gene theory Set-point theory o Proposes that a gene (or o Proposes that each person’s genes) causes people to weight stays within a small be energetically thrifty range (set point) o Proposes that people o The body compensates for with this gene expend changes in energy balance less energy than other and keeps a person’s weight people and therefore gain at his or her set point weight o Can change with time, as o A “thrifty gene” has not diet and activity levels vary been identified over a long period of time 15  Genetic Factors Protein leverage Drifty gene hypothesis hypothesis o Suggests that in the new food o Humans have evolved environment some people to have a fixed daily become obese while others do dietary protein target not that must be reached to o This effect may be due to optimize physiologic random mutations and drift in functioning genes that control upper body o Diets high in fatness carbohydrates and fats o These genes are originally and low in protein may thought to be neutral but over cause people to overeat time and evolved to predispose us to obesity 16  Metabolic Factors Relatively low metabolic rate Low level of spontaneous physical activity Low sympathetic nervous system activity Low fat oxidation Low levels of thyroid hormones Certain prescription medications 17  Physiologic Factors Hunger and satiety Blood glucose levels Specific proteins and Stomach expansion hormones Nutrient absorption o Leptin from the small intestine o Ghrelin Beta-endorphins o Peptide YY, or PYY Neuropeptide Y o Brown adipose tissue o Serotonin and Decreased blood cholecystokinin (CCK) glucose levels 18  Physiologic Factors Leptin Ghrelin o Leptin is a hormone o Protein synthesized in produced by fat cells that the stomach causes reduced food o Stimulates appetite by intake, reduced weight, acting on the and decreased body fat in hypothalamus mice Peptide YY, or PYY o The role of leptin in human obesity is being o Produced in the GI tract studied o Decreases appetite o Obese people have lower levels when fasting 19  Cultural and Economic Factors Food choices o The composition of a person’s diet should remain balanced Levels of physical activity o Minor changes can add up Economic status o Food choices and eating behaviors are affected 20  Cultural and Economic Factors Cultural customs Changes in work and leisure activity levels Larger body size acceptance/cultural norms Lack of access to healthcare and health information Lack of access to affordable, healthful foods Lack of access to positive role models Personal safety issues Transportation issues 21  Sociocultural Factors Social factors influencing our diet and activity levels include o Expectations of family and friends o Holiday foods, fast foods, and serving sizes o Television and other amusements that do not involve physical activity o Work responsibilities that do not involve physical activity o Media images and social pressures to achieve unrealistic weight goals 22  Achieve and Maintain Healthful Weight Healthful weight change requires o Gradual and reasonable changes in energy intake o Regular and appropriate physical exercise o Application of behavior modification techniques 23  Diets focusing on Macronutrient Composition Diets high in carbohydrates and moderate fat and protein o DASH diet, USDA Food Guide, Weight Watchers, and Jenny Craig Diets low in carbohydrate and high in fat and protein o Atkins, Sugar Busters!, and the Paleo diet 24  Guidelines for Successful Weight Loss Set realistic goals Participate in regular o Specific physical activity o Reasonable o Critical for long-term o Measurable maintenance of weight loss  Monitor progress regularly Incorporate appropriate Eat smaller portions of behavior modifications lower-fat foods o Mindful eating: refers to a o Reduce consumption of high- nonjudgmental awareness of fat and high-energy foods emotional and physical sensations one experiences o Consume foods high in while eating nutrient density 25  Behavior Modification Mindful eating tips o Focus only on eating o Savor each bite o Recruit all of your senses o Pause and rest between bites o Try 10 minutes of silence 26  Underweight Underweight Effective weight gain should o BMI below 18.5 include kg/m2 o Eating 500 to 1,000 extra kcal/day o Increases the risk o Eating frequently throughout the of infections and day illness o Selecting healthful, energy-dense o Can be just as foods unhealthy as o Avoiding tobacco products, which overweight depress appetite and increase BMR o Regular exercise with resistance training 27  Obesity Obesity Chronic diseases and o BMI between 30 complications linked to obesity and 39.9 kg/m2 include Morbid obesity o Hypertension o Body weight o Dislipidemia exceeding 100% o Type 2 diabetes of normal o Heart disease o BMI greater than o Stroke or equal to 40 o Gallbladder disease kg/m2 o Osteoarthritis o Sleep apnea 28  Chronic Diseases Linked to Obesity Certain cancers Menstrual irregularities and infertility Gestational diabetes, premature fetal deaths, neural tube defects, and complications during labor and delivery Depression Alzheimer’s disease, dementia, and cognitive decline 29  Metabolic Syndrome Abdominal obesity is one of the five risk factors of the metabolic syndrome People with metabolic syndrome are o Twice as likely to develop heart disease o Five times as likely to develop type 2 diabetes 30  Obesity Factors that can influence the chance of developing obesity include o Biology (genetics, metabolic, environment) o Physical activity environment o Individual physical activity o Individual psychology o Societal influences o Food environment o Food consumption 31  Obesity Responds to Diet and Exercise Diet and exercise are the first line of defense against obesity Dietary and physical activity changes should be made gradually Physical activity for at least 30 minutes per day 5 days per week, but up to 60 minutes per day may be more beneficial for some people 32  Treatments for Obesity Low-energy diet and regular exercise Counseling or psychotherapy Prescription medications Surgery o Sleeve gastrectomy o Gastric bypass o Gastric banding 33 Questions, Cusswords, Comments? 34