LESSON

1
Energy Balance

Lesson 1 Energy Balance

 Journal Question

Have you ever tried to lose or gain weight?

What motivated you? How did you change
your diet and where did you learn about the
choices you made?
 Energy Balance
• The relationship between calories eaten (in) and
calories burned (out)
 Positive Energy Balance

 Positive energy balance is when calories in are greater

than calories out.

 Positive does not mean good in this context.

 It is like the balance in a checking account: A positive

balance means that there is money in the account.

 A positive energy balance means that energy is going in

faster than it is being taken out.
 Negative Energy Balance

 Negative energy balance is when calories in are

lower than calories out.

 It is like the balance in a checking account: A

negative balance means that there isn’t enough
money in the account to cover the needs.

 A negative energy balance means that energy is

being used faster than it is being put in.
 Energy Expenditure

Energy is used in three major ways:

1. Energy needed to sustain normal functions like heart
rate, breathing, and brain function (60 to 70% of all
calories used each day)

2. Energy needed to ingest and digest food (10% of

calories used each day)

3. Energy used for movement and physical activity (20 to

30% of calories used each day, on average)
 Factors Influencing Metabolism

Things that increase energy use Things that decrease energy use
• Lean body mass (muscle) • Getting older
• Physical activity and • Being female
exercise
• Higher body fat levels
• Growth and development
• Starving
• Caffeine and other
• Physical inactivity (being
stimulants
sedentary)
• Being male
• Sleep
• Being taller (height)
• Being bigger (overall size)
Influences on Resting Metabolic Rate
 Hunger, Satiety, and Satiation

• Hunger is physiological drive to eat.

– Changes in blood sugar, stomach acids, and brain
chemistry influence hunger.
• Satiation is the sensation of feeling full.
– Also influenced by blood sugar, hormone levels, and
feedback systems in the digestive tract.
• Satiety is the state of being full or satisfied.

(continued)
Hunger, Satiety, and Satiation (continued)
 Appetite
• The psychological desire to eat
• May cause you to eat or not eat, even if you are
satiated (full) or hungry
• May be influenced by many factors:
– Sight, smell, and sound of food cooking
– Emotions and moods
– Traditions, events, and personal history
– Culture and religion
Energy Needs Throughout Life
 Adult Weight Gain

• The average adult will gain 0.5 to 1.0 pound

per year after age 25.

– May be due to changes in body composition (loss of

muscle mass) combined with poor diet and inactivity.
– Remaining physically active throughout life is
essential for reducing adult weight gain.
 Dieting Facts

 Dieting is an obsession among Americans.

 50% of women and 25% of men are said to be
dieting at any point in time.
 Average age of first diet for females is 8 years.

 Most diets are hard to follow or are

dangerous over the long term.
 Only 5% of people maintain weight loss
produced by a diet alone (95% of diets fail).
 Successful Weight Loss

• Long-term weight loss requires these conditions:

– Regular exercise and physical activity
– Balanced diet
– Social support

• Healthy weight loss occurs at a rate of 0.5 to 2 pounds

per week.

• Expending about 500 more calories than you eat each

day is best when dieting.
Regular Physical Activity Helps You
Lose Weight
 Weight Loss Surgery

 Surgery should be a last resort.

 Weight loss surgeries are risky and can be deadly.

 Most common surgeries are bariatric surgeries,

otherwise called stomach stapling.

 Long-term success after surgery still requires

permanent changes to diet and exercise.
 Energy Drinks

• Often high in calories • May cause liver

damage, kidney failure,
• Often high in
respiratory disorders,
stimulants (caffeine, agitation, confusion,
ginseng, ginkgo biloba, seizures, psychotic
guarana) conditions, nausea,
• Provide little usable vomiting, abdominal
energy (carbohydrate) pain, abnormal heart
rhythms, hypertension,
heart attack, heart
failure, or death