Exercise Science Notes 3

Posted by Nicole

It’s that time again!

In case you missed it:

• Exercise Science Notes 1
• Exercise Science Notes 2
• In addition, I will be posting the notes on our Fitness page!

All notes come from my class lectures:

Exercise Science 202 — Principles of Nutrition and Exercise

Obesity and Weight Loss

Obesity

• Mississippi is the most obese- 32.5% adult obesity, 44% obese children
• Alabama is second- 31.3% adult obesity
• West Virginia is third- 31.1% adult obesity
• Colorado is the LOWEST- 18.9% adult obesity

Infant Obesity

• results from small changes in the infant diet (ex. juice vs. fruit)
• by 9 months, many infants already show signs of weight gain
• how to prevent infant obesity? let child have enough naps, breast-feeding is ideal diet, choose a good daycare
• children that overeat have more fat cells and are more likely to continue developing more fat cells into childhood; this makes them more likely to have hypoplasia (severe obesity)

Methods of Weight Loss

A. Exercise Devices- clothing, etc.

• Joe Weder’s Body Shaper- boasted that people could “lose inches all over”
• EMS- muscle stimulator that causes twitching, not actual movement
• plastic body wraps- drain water from the body, just lose water weight
• rollers/belts
• at-home machines- *need to be out in the open and easy to access, or else they are forgotten about (out of sight, out of mind)

B. Drugs- prescriptions must be FDA approved- focus on appetite suppression

• Phenfen- taken off of market because of cardiovascular problems
• Topamax- used to tread migraines and seizures, but it has a side effect of weight loss
• Xenical- inhibits lipase, blocks fat consumption; lose about 1 lb/month. It has a bad side effect though… you don’t digest fully and you have anal-leakage (EW)
• Alli- common drug, dosage problems, people take more and more
• Ipecac- induces vomiting so there are no net-calories

C. Surgery-

• Lap Band
• Gastroingestinal Bypass
• Duodenal Sleeve- plastic sleeve that keeys food from the duodenum so it goes straight to the intestines
• Liposuction

D. Weight Loss Diets

• Single food emphasis- grapefruit, cabbage soup
• Very low-cal diets (<500 cals)- leads to a drop in fat-free mass (AKA muscle) so this is not good
• Single nutrient diets- focus on protein, carbs, or fat- low carb/high fat diets promote ketosis (burns fat instead of carbs- this is bad)

Sole Food tests on Rats: they were given water and one other type of food from these choices:

• dog food
• enriched white bread
• enriched breakfast cereal
• whole milk: rats did well, but got very pale and anemic because cow’s milk is very iron deficient
• skim milk: rats became blind with cataracts.  The milk doesn’t have fat so they would drink a lot of skim milk to be satisfied
• orange juice: rats lost weight and diet
• hamburgers: rats became paralyzed because meat is missing calcium
• fresh spinach: rats died within three days

Weight-Cycling

• losing weight and regaining the weight- the body becomes more efficient in regaining the weight
• takes longer to lose the same amount of weight and the weight is regained faster

Recommendations for Weight Loss/Maintenance

• caloric deficit of ~500 calories
• increase carbs and protein, decrease fat
• thermogenic effect- protein has the highest effect, carbs are next

Maintaining Body Weight- Do we have an internal “calorie counter”?

1. Physiological Cues

• Hypothalamus
• Blood glucose levels- higher glucose, lower hunger
• Blood free fatty acid and amino acid levels
• Feedback from GI tract
• Grehlin secreted- you get hungry; liquid calories do not inhibit grehlin
• CCK sent to the brain when food is at the stomach and intestines
• Body temperature
• Exercise- a sedentary individual is not able to determine how many calories are needed

2. Psycho-Social Cues

• Boredom
• Time of day
• Peer influence
• Portions of food
• Free food
• Emotions
• Sight, smell, thought
• Speed of ingest

The Modern Food Environment is BAD

• cheap food, large portions
• candy at checkout lines- impulse buys
• 2 liters of soda costs less than 2 liters of water
• half of food money is spent at restaurants
• consumers want flavor- add sugar and salt
• consumers want value- value meals
• 2.5 billion overweight people by 2015; 0.75 billion obese people 2015

Sorry this is kind of a weird set of notes… talking about weight loss and surgeries is not the most fun topic, but hopefully you found something interesting!

Q4U: Which psycho-social hunger cue affects you the most?  Boredom, time of day, peer influence, portion size, free food, emotions, sight/smell/thought, speed of eating?