Energy Balance

and Weight Management:

Finding Your Equilibrium

Syafri Guricci, M.Sc

 Energy Balance
Energy intake vs Energy output

Energy Equilibrium

Energy intake: Energy output:

Carbohydrate Physical activity
Fat Food procesing
Protein Basic body functions
 Energy equilibrium
intake = output
Maintain weight
Positive energy balance
Intake > output
Gain weight
Negative energy balance
Intake < output
 Energy In

Regulation of Intake
Hunger: Prompts eating,
physiological desire
Satiation: Signals to stop eating

Satiety: lack of hunger

Appetite: psychological desire

 Energy In: Regulatory
Factor
Internal & external factor
stress mood

Internal factor that external factor that

Influence hunger influence hunger
Digestive organ
functions Social
situatoin
Central nervous
Time of day
Conditions such as
Anorexis nervosa,
Trauma, infection
Human Sensory properties
Of food
temperature
Cultural background
Drug effects
Environment social
Metabolic influences And climatic
(hormones & neorotransmitlers)
 Energy out: Fuel Uses

Major components of energy

expenditure
Resting energy expenditure
(REE):
energy for basic body function;
affected by body size, composition,

age, gender
 Major components of energy
expenditure:
Physical activity
Highly variable

Affected by body size fitness

level, type of activity
Thermic effect of food (TEF)
Energy to digest, absorb,
metabolize food
 Estimating Energy
expenditure
Resting energy expenditure (REE)
1.0 kcal/kg/hr for males

0.9 kcal/kg/hr for females

Physical activity
Add a % of REE

Thermic effect of food

5% to 10% of (REE + physical
activity)
 Estimated Energy Requirement
(EER)
Equations for males and females
Factorsfor age, weight, height,
physical activity
Predicts total energy expenditure
(TEE)
 Body Composition: Understanding
Fatness and Weight

Assessing body weight

Body mass index (BMI)
Weight (kg) height (m)

BMI < 18.5 kg/m= under weight

BMI 18.5 to <25 kg/m= normal

weight
BMI 25 to <30 kg/m= over weight

BMI 30 kg/m= obese

 Assessing body fatnes
Underwater weighing
Bioelectrical impedance
Skinfold measurements
Body fat distribution
Waist circumference
Gynoid obesity (pear): excess fat
in hips and thighs
Android obesity (apple): excess
fat around abdomen
 Overweight and Obesity

Major public health problem

Factor in development of
obesity
Biological
Heredity and genetics
Fat cell development

Sex and age

Race and ethnicity

 Factors in development of
obesity
Environmental
Socioeconomic status
Built environment

Social factor

Lifestyle and bihavioral

Physicalactivity
Psychological factors
 Health risks of overweight and
obesity
Heart disease and stroke
Hypertention
Diabetes
Cancer
Joint disease
 Weight management
Perception of weight
Setting realistic goals
Weight-management lifestyle
Diet and eating habits
Reduce total calories
Reduce fat calories
Increase complex carbohydrates
Improve eating habits
Increase physical activity
Stress management
Self-acceptance
 Weight-management approaches
Self-help books and manuals
Watch for signs of a fad diet
Meal replacements
Self-help groups
Commercial groups
Profesional counselors
Prescription drugs
OTC drugs and dietary supplements
surgery
 Underweight

Causes and assessment

Illness
Eating disorders
Metabolic factors
Weight-gain strategies
Small, frequent meals
Fluids between meals
Higt-calorie foods and beverages