Term
|
Definition
| excessive accumulation of body fat; affects 30% of Americans and is associated with heart disease, hypertension, stroke, diabetes, gallstones, cancer, arthritis etc. but is generally NOT the cause of these diseases rather, it may increase the risk of developing them. Therefore, prevention of associated diseases via lifestyle changes also prevents obesity. |
|
|
Term
|
Definition
| Changes in energy intake: availability of inexpensive, energy dense foods, increased portions, high fat intake, more refined sugars, decreased fruits/vegetables/fiber intake (aka people eat like shit). Changes in energy expenditure: decreased physical activity in daily life/leisure time and increased sedentary behaviors (aka people are lazy as shit) |
|
|
Term
|
Definition
| Americans are ingesting less fat but more (bad) refined carbs. Though fat intake is decreasing, Americans are eating 100-300 more calories on average, causing increased obesity despite decreased fat intake. |
|
|
Term
|
Definition
| visceral, central fat located in the upper body that more easily releases FFA w/hormonal stimuli. More upper body fat associated w/increased risk of diabetes, hypertension & hyperlipidemia & is typically seen in males. |
|
|
Term
|
Definition
| gluteofemoral, or lower body fat; more resistant to lipolytic stimuli and stimulated by estro/progesterone, thus seen in females. |
|
|
Term
|
Definition
| greater fat cell size; fat cells become larger in obese people. |
|
|
Term
|
Definition
| greater number of fat cells; also occur in obese individuals. |
|
|
Term
| Energy Balance (Traditional View) Equation |
|
Definition
| traditional view of energy balance: stored energy = energy in - energy out. SE = glycogen, fat, & body proteins, EI = food, alcohol, etc., EO = BMR, TEF, activity. Static equation, does not account for changes in metabolic rate independent of changes in body mass. |
|
|
Term
| Non-Exercise Activity Thermogenesis (NEAT) |
|
Definition
| energy expenditure associated with unstructured activity/daily movement. If decreased (less normal daily activity), fat is gained over time. |
|
|
Term
| Fat Balance (Alternate View) |
|
Definition
| energy balance does not account for changes in energy expenditure which accompany changes in energy intake & body weight. Thus, may be more appropriate equation. Stored Fat = Fat In - Fat Out. |
|
|
Term
|
Definition
| in order to control weight via diet, should reduce calories from dietary fat (since its difficult to lose lots of weight w/out caloric restriction) and consume low glycemic load diet (cause feeling of cessation or fullness) |
|
|
Term
|
Definition
| energy cost of physical activity decreases proportionately as body mass is decreased, thus body protects itself from weight loss by reducing resting metabolism. |
|
|
Term
|
Definition
| continuous aerobic exercise (aka steady-state exercise) & interval/resistance training all decrease fat mass. Interval training may be better than aerobic for fat loss. |
|
|
Term
|
Definition
| Atkin's-type diets, nearly devoid of carbs but contain 60-70% of calories from fat. Reasoning: increase fat mobilization for energy induced by a reduction of insulin. No carbs = increased production of ketones (byproduct of incomplete fat breakdown that decrease appetite & are pee'd out). Dangers of such diets include increased disease risk and an inability to train at high intensity since carbs are burned up so quickly. |
|
|
Term
|
Definition
| increased number of meals/day effects metabolism, reduces blood concentrations of total cholesterol, LDL, and insulin. Maintains satiety and lowers insulin levels, thus facilitating fat loss. |
|
|
Term
| Diet-Induced Thermogenesis |
|
Definition
| aka thermic effect of food (TEF); body uses energy to metabolize energy from a meal consumed; that is, metabolic rate is higher after a meal than during fasting. |
|
|
Term
| Body Fat Reduction/Maintenance (Guidelines) |
|
Definition
| DONT severely restrict calories or single nutrients and avoid excessive intake, exercise to increase caloric expenditure, reduce sat/trans fats, increase moderate GI/unrefined carbs/lean protein/fiber/antioxidant intake, meal frequency, & modify unhealthy behavior. |
|
|
