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Energy Balance By Kaci ThompsonFebruary 2013

Energy BalanceSimple equation:Energy In + Energy Out = Energy Balance3500 kcalories are the key1 lb of body fat is ~ 87% fat Remaining 13% is a mixture of protein and water

Quick changes in weight are not simple changes in fat storesIncludes:Some fatLarge amounts of fluidSome lean tissue

Long-term, weight loss/gain is 75% fat and 25% lean

Energy In: Provided from FoodsSeparate Energy Values1 g Carbohydrate = 4 kcal1 g Fat = 9 kcal1 g Protein = 4 kcal1 g Alcohol = 7 kcal

Energy In: Provided from FoodsThe body must meet its needs without taking in too much or too little.Appetite prompts someone to eat or not to eatHunger recognized as an irritating feeling that prompts thoughts of food and motivates them to start eating.

Hunger & SatietySatiation That full feelingOccurs DURING a mealDetermines how much food is consumed during a meal.Satiety That full feelingOccurs AFTER a mealInhibits eating until the next meal.Determines how much time passes between mels.

Overriding Hunger & SatietyTriggers to eat are everywhereHungerEnvironment (Time, weather, etc.)BoredStressAvailabilityCognitive (perceptions, memories, etc.)

Sustaining Satiation & SatietyDepends on nutrient composition.Protein considered most satiating.Foods low in energy density are more satiating.High-fiber foods effectively provide satiation by filling the stomach and delaying the absorption of nutrients.High-fat foods stimulates the appetite.

The TechnicalitiesHypothalamus Control centerControls maintenance of water balance, regulation of body temperature, and control of appetite.Gastrointestinal hormones Influence appetite control and energy balance.

Energy Out: Body expendsThermogenesis Generation of heat.

3 categories of Thermogenesis:Basal MetabolismPhysical ActivityFood Consumption

Components of Energy ExpenditureBasal Metabolism Energy needed to maintain life.Basal Metabolic Rate (BMR) Expressed as kcal/kg body weight per hour.Resting Metabolic Rate (RMR) Energy used for a person at rest in a comfortable setting.

Components of Energy ExpenditurePhysical activity Voluntary movement of the skeletal muscles and support systems.Muscles need energy to performDepends on 3 things:Muscle MassBody WeightActivityEnergy expenditure influences:DurationFrequencyIntensity

Components of Energy ExpenditureThermic Effect of Food (TEF) Estimation of energy required to process food.Is proportional to the food energy taken in and estimated at 10% of energy intake.Adaptive thermogenesis Adjustments related to changes in the environment.

Remember..Every Body is different.How a 6 ft male burns energy differs from that of a 5 ft male.How people handle their wants and needs vary.