Scribd Logo
Upload

Welcome to Scribd!

  • 48 views

    Energy Balance 2021

    Uploaded by

    Jessica Snow
    Energy balance is important for body composition. A positive energy balance occurs when energy intake exceeds expenditure, leading to weight gain. Body fat percentage and distribution impact health, with central obesity posing the highest risk. Maintaining a healthy weight through energy balance, physical activity, and behavior modification promotes well-being.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Energy Balance 2021

    Uploaded by

    Jessica Snow
    48 views43 pages
    Energy balance is important for body composition. A positive energy balance occurs when energy intake exceeds expenditure, leading to weight gain. Body fat percentage and distribution impact health, with central obesity posing the highest risk. Maintaining a healthy weight through energy balance, physical activity, and behavior modification promotes well-being.

    Original Description:

    Balance and body composition

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Energy balance is important for body composition. A positive energy balance occurs when energy intake exceeds expenditure, leading to weight gain. Body fat percentage and distribution impact health, with central obesity posing the highest risk. Maintaining a healthy weight through energy balance, physical activity, and behavior modification promotes well-being.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    48 views43 pages

    Energy Balance 2021

    Uploaded by

    Jessica Snow
    Energy balance is important for body composition. A positive energy balance occurs when energy intake exceeds expenditure, leading to weight gain. Body fat percentage and distribution impact health, with central obesity posing the highest risk. Maintaining a healthy weight through energy balance, physical activity, and behavior modification promotes well-being.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 43

    Energy Balance and Body

    composition

    A/Prof Xiao Su
    ENERGY STATUS
    Both excessive and deficient body fat
    result from an energy imbalance

    •  Energy balance
    energy intake = energy expenditure

    •  Positive energy balance


    energy intake > energy expenditure

    •  Negative energy balance


    energy intake < energy expenditure
    •  3,500 kcalories = One pound
    (approx 0.45kg) of body weight

    •  adipose tissue is the body’s largest


    energy depot

    •  number & size of adipocytes


    determine the body mass
    HOW TO DETERMINE THE ENERGY
    CONTENT OF FOOD
    •  Direct measure (calorimetry)
    the heat energy released from burning food

    •  Indirect measure (calorimetry)


    the amount of O2 consumed when food
    burns

    •  Physiological fuel value


    the energy derived from a food in human
    Direct measure

    •  Bomb calorimeter - measures the


    heat energy released when foods are
    burned

    •  1kcal is the amount of energy


    required to increase the temperature
    of 1kg of water by 1oC
    Energy in Food

    •  Various between the types of food

    Ø 1 g carbohydrate = 4 kcal (17 kJ)


    Ø 1 g fat = 9 kcal (37kJ)
    Ø 1 g protein = 4 kcal (17 kJ)
    Ø 1 g alcohol = 7 kcal (29 kJ)
    ENERGY REQUIREMENT IN
    HUMAN

    •  Male: 2300-2900 kcal/day

    •  Female: 1900-2200 kcal/day


    Mechanisms Regulating
    Energy Intake
    Hunger

    •  “what can I eat?”


    •  Food seeking behavior
    •  Internal cues – empty stomach, low blood
    nutrient levels
    •  External cues – stress and temperature
    •  Eating frequency determined by the length
    food stays in the stomach – 4hrs normally
    Appetite
    ● A desire to eat, sometimes due to
    hunger
    ● Appealing foods can stimulate appetite
    even when hunger is absent
    •  Integrated response to the sight, smell,
    thought or taste of food
    •  Initiates or delays eating
    Satiety

    •  “too full”
    •  Leads to termination of food intake
    •  Feeling that reminds us to “not start eating
    again”
    •  Gastric distension
    •  Nutrients in bloodstream and small
    intestine
    Short-term controllers of
    energy intake
    •  Smell

    •  Taste

    •  Gastrointestinal signals

    •  Nutrient signals
    Other influencing factors
    of energy intake
    •  Emotion and Hunger
    Ø Stress
    Ø Mood, perception, boredom
    Ø Past experience
    •  Emotion and Appetite
    Ø Pleasure
    Ø Social
    Impact of nutrient
    composition on satiety
    •  Lipids:
    Ø Least satiating
    Ø Increase energy intake → overconsumption

    •  Carbohydrates:
    Ø Leads to satiety
    Ø Involvement of tryptophan and serotonin
    Ø Neuropeptide Y → carbohydrate cravings
    Impact of nutrient composition
    on satiety (cont’d)

    •  High-fiber foods provides satiation


    by filling the stomach & delaying
    absorption of nutrients

    •  Proteins foods are more satiating


    COMPONENTS OF ENERGY
    EXPENDITURE
    •  Energy is used in the body for:

    Ø basal metabolism
    Ø physical activity
    Ø thermic effect of food
    Ø adaptive thermogenesis
    Basal Metabolism
    •  = Basal metabolic rate, BMR

    •  Accounts for 50-65% of total energy


    expenditure

    •  Supports the basic life functions, eg.


    respiration, heart beat, nerve function,
    muscle tone

    •  Measured in morning, fasting state, &


    temperature-controlled room
    Estimate daily BMR

    •  Male: = 1kcal x kg x hr
    e.g. a 20-yr-old weighs 73 kg,
    BMR = 1 x 73 x 24 = 1752 kcal/day

    •  Female: = 0.9kcal x kg x hr
    • Resting metabolic rate
    Ø Often measured instead
    Ø ~10% higher than BMR
    Ø not strict on recent food intake and
    physical activities

    • Resting energy expenditure


    (REE)
    Ø 24-hour period
    Factors affecting BMR
    ● Age - ↑ in children, adolescents &
    pregnant women
    - 5% reduction/10yr after 30 yr old
    • Height
    • Growth
    • Body composition - lean body mass ↑ BMR
    • Body temperature - fever ↑ BMR
    • Stress ↑ BMR
    • Environmental temperature - both heat and
    cold ↑ BMR
    • Nutrition status
    - malnutrition slows BMR
    • Hormones
    - Thyroid hormones ↑ BMR
    - Premenstrual hormones ↑ BMR
    slightly
    • Smoking ↑ BMR
    • Caffeine ↑ BMR
    • Sleep ↓ BMR
    Physical activity
    • Most variable and changeable

    • 30-50% of Total Energy Expenditure


    (TEE)

    • Voluntary

    • Significant in weight loss and weight


    gain

    • Duration, frequency and intensity


    influence energy expenditure
    Thermic effect of food
    (TEF)
    •  Energy required to process food - digestion,
    absorption, transport & storage etc

    •  ~10% of total energy expenditure (TEE)

    •  Proportional to the food energy taken in and


    approx. 10% of total energy intake

    •  Influenced by amount & composition of food

    •  Can be ignored when estimating energy


    expenditure
    Adaptive thermogenesis
    •  Energy of adaptation

    •  The adjustment in energy expenditure


    related to environmental changes eg,
    Ø  Extreme cold
    Ø  Overfeeding
    Ø  Starvation
    Ø  Trauma
    Ø  Other types of stress

    •  Variable & specific to individuals

    •  Can be ignored when calculating energy


    requirements
    Calculation of total energy
    expenditure
    Two common ways:
    1) Physical activity level (PAL) factor x BMR
    e.g., BMR = 1377 kcal, PAL factor = 1.6
    Then:
    TEE = 1377 x 1.6 = 2204 kcal
    Often used by dietitians to estimate physical activity status of
    clients.
    2) Using PAL to work out energy expenditure
    for specific activities and then add up energy
    expenditure on all activities in 24 hrs
    Provides precise information on individual’s Physical activity
    status
    PAL (physical activity level)
    factors
    BMR 1

    Resting, sitting or lying 1.2 (1.1-1.3)

    Very light 1.5 (1.3-2.0)


    Sitting handwork, playing cards, writing, driving,
    standing with some moving around

    Light (no obvious effect on comfort or breathing)


    2.5 (2-3)
    Strolling around, standing at bench work, cooking,
    weaving, light cleaning or gardening

    Moderate (stimulation of deeper breathing) 3.5 (3-4)


    Light industrial or farm work, laying bricks, carpentry,
    dancing, tennis, walking with a 10kg load, digging
    garden
    PAL (physical activity level)
    factors
    Heavy (sweating if warm, breathing heavy, activity
    usually not continuous, intermittent rest)
    5 (4-6)
    Digging, chopping wood, industrial work, shovelling,
    loading, pushing wheelbarrow, jogging steadily, football,
    netball (average over game)

    Very heavy (breathing laboured, sweating freely, unable


    to continue for more than a few minutes unless
    physically very fit) 6-12

    Running, active football, swimming fast (Elite endurance


    athletes can manage 12 x BMR for more than an hour)
    Using PAL to work out energy
    expenditure for specific activities

    •  e.g, if your BMR is 1500 Kcal, the energy


    expenditure for 9 hours sleeping would be:
    1500 x 1.2 (PAL) x 9/24 = 1500 x 1.2 x 0.375
    = 675 Kcal

    •  Example 2. the energy expenditure for 15 min


    shower: 1500 x 1.5 (PAL) x 15/60/24 = 23.44
    Kcal

    •  Then add up energy expenditure for all


    activities within 24hrs
    BODY WEIGHT, COMPOSITION AND
    HEALTH
    Body Fat

    ● Body fat is variable differing among


    individuals of the same gender, height
    and weight

    ● Fat content of females > males

    ● Can be expressed as total body fat or as


    percentage of total body weight
    Percentage fat content

    •  The desirable percentage of fat content


    Ø Males: 10 – 25%
    Ø Females: 18 – 32%
    •  Health problems develops when body fat
    exceeds:
    Ø 22% in young male
    Ø 25% in male over 40
    Ø 32% in young females
    Ø 35% in females over 40
    Fat Distribution
    •  Upper body fat (central obesity)
    Ø Fat stored in abdominal area, around
    the organs, esp. liver.
    Ø Characteristic “apple” shape
    Ø Closely associated with CV disease and
    diabetes
    Ø Most common in males &
    postmenopausal women
    Fat Distribution (cont’d)

    •  Lower body fat


    Ø Fat primarily stored around hips and
    thighs
    Ø Most common in women during
    reproductive years
    Ø Relatively harmless
    Ø Characteristic “pear” shape
    Health Risks of Underweight

    • Cannot handle medical stresses

    • Menstrual irregularities and infertility

    • Pregnancy problems

    • Osteoporosis and bone fractures


    Health Risks of Overweight
    • Diabetes
    • Hypertension
    • Cardiovascular disease
    • Sleep apnea
    • Osteoarthritis
    • Some cancers
    • Gallbladder disease
    • Kidney disease
    • Respiratory problems – Pickwickian
    syndrome (obesity, ↓pulmonary function)
    • Complications in pregnancy and surgery
    • Inflammation and the Metabolic
    Syndrome
    - High blood pressure
    - High blood glucose
    - High blood triglycerides
    - Low HDL cholesterol
    - High waist circumference

    •  Cancer risk increases with weight


    gain
    Healthy Body

    •  Control of energy intake

    •  Regular physical activity

    •  Behaviour modification

    You might also like