Energy Balance and Weight Management: Finding Your

Equilibrium

Chapter

9

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

Photo: © iStockphoto/Thinkstock

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

© Comstock Images/Alamy Images

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 weight-management 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

• 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.