Nutrition Science and Everyday Application - beta v 0.1

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BEST PRACTICES FOR WEIGHT MANAGEMENT 421 thousand participants published in the November 2011 issue of the International Journal of Obesity estimated that more than one in six Americans (17 percent) who were overweight or obese were successful at both achieving and maintaining a significant level of weight loss. 4 While this estimate is more promising than other studies suggest, it still raises the question: Why is achieving long-term weight loss so difficult? Much of the explanation lies in understanding the biology of weight loss. Weight loss has often been viewed as a simple formula: energy in versus energy out. If you consume more calories than you expend, you gain weight. If you expend more calories than you consume, you lose weight. This is the general principle of energy balance, as discussed earlier in this unit, and this principle gives foundation to the basic premise of weight management. However, the body is more complex than a simple formula. And much like many functions within the body, weight is tightly regulated. In order to prevent perpetual weight loss or weight gain every time environmental or behavioral factors change, mechanisms within the body adjust to help normalize weight at a steady point. 5 But our obesogenic environment often promotes behaviors that encourage excessive caloric intake and lower energy expenditure, leading to a higher steady weight over time. When an individual focuses on losing weight, active weight loss efforts often yield initial weight loss. But those same mechanisms that work to maintain a steady weight also kick in during periods of weight loss to help the body defend the original weight. 5 The body recognizes weight loss as a threat to survival, lowering basal metabolic rate to preserve calories and protect against starvation. Additionally, as someone loses weight, there is less physical mass to the body that has to be moved from place to place throughout the day, resulting in fewer calories burned through physical movement and activity, and less metabolically active tissue using calories for fuel throughout the day. Biological differences in individual metabolism may also impact weight loss success. Researchers have found that some individuals have a “thrifty” metabolism, meaning that they have a lower metabolic rate and expend significantly fewer calories when in a fasting (or calorie-restricted) state, common in weight loss efforts. This results in a lower level of weight loss. In contrast, individuals with a “spendthrift” metabolism tend to have a higher metabolic rate in a fasting state, burning more calories and thus yielding bigger weight loss results. 6 According to researcher Martin Reinhardt, M.D., “The results corroborate the idea that some people who are obese may have to work harder to lose weight due to metabolic differences.” 7 Figure 7.24. Illustration of the concept of spendthrift and thrifty metabolisms, characterized by their response to overfeeding and fasting.
422 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN To add to the challenge of metabolic differences, research also suggests that changes in hormone levels due to weight loss may impact the body’s ability to maintain a lower weight. Decreases in thyroid hormones that regulate metabolism, as well as changes in hormones such as leptin and insulin that affect satiety levels, contribute to the challenge of maintaining a lower weight after initial weight loss occurs. 5,8 In individuals maintaining a 10% or greater weight loss, all of these changes combine to account for an estimated decrease of 300-400 calories in energy expenditure per day beyond what is expected due to the change in body composition alone. 8 These biological factors and their influence on weight are discussed further in the below video. A YouTube element has been excluded from this version of the text. You can view it online here: https://openoregon.pressbooks.pub/ nutritionscience/?p=678 VIDEO: “The Quest to Understand the Biology of Weight Loss,” by HBO Docs, YouTube (May 14, 2012), 22:52 minutes.
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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6 ALICE CALLAHAN, PHD, HEATHER LEON
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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12 ALICE CALLAHAN, PHD, HEATHER LEO
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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100 ALICE CALLAHAN, PHD, HEATHER LE
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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Photosynthesis and Metabolism As we
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The Digestive System We just learne
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Introduction to Carbohydrates If so
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Digestion and Absorption of Carbohy
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Glucose Regulation and Utilization
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Sugar: Food Sources, Health Implica
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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