Weight Loss Glossary, T-Z

Trans Fat (Trans Fatty Acid)

A fat that is produced when polyunsaturated fat (oil) is turned into solid fat through a chemical process called hydrogenation.

Unit

An amount or quantity used as a standard of measurement. Examples are inch, degree, calorie, and hour.

Vitamin A (Retinol)

A fat-soluble vitamin essential for proper vision and healthy skin. Found in egg yolk, butter, and most yellow and orange fruits and vegetables, especially carrots.

Vitamin B1 (Thiamine)

A water-soluble vitamin, part of the vitamin B complex. The body needs it to break down carbohydrates, fat and protein. Vitamin B1 is also essential for proper functioning of nerve cells, heart and muscles. A deficiency of thiamine can cause weakness, fatigue, and nerve damage. Found in organ meats, whole grains, yeast, nuts, yoghurt and oysters.

Vitamin B2 (Riboflavin)

A water-soluble vitamin, part of the vitamin B complex. It helps the body process amino acids and fats, make antibodies and red blood cells, and maintain good vision, hair, nails and skin. A deficiency of vitamin B2 may result in itching and burning eyes, digestive disturbances, sores in the mouth and on the lips, retarded growth, sluggishness, and trembling. It is found in dairy products, dark green leafy vegetables, whole grains and enriched bread and cereal.

Vitamin B3 (Niacin, Nicotinic Acid, Nicotinamide)

A water-soluble vitamin, part of the vitamin B complex. Is especially important for digestion and appetite, as well as tissue and nerve cells. Found in meats, milk, eggs, cereals, legumes, coffee, and tea.

Vitamin B5 (Pantothenic Acid)

A water-soluble vitamin, part of the vitamin B complex. Helps release energy from protein, carbohydrates, and fat, and utilize other vitamins. It improves the body's resistance to stress and helps in cell building. The main sources are meats and eggs.

Vitamin B6 (Pyridoxine, Pyridoxal Phosphate, Pyridoxamine)

A water-soluble vitamin, part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system which are needed to fight many diseases. It also acts in the formation of red blood cells and helps maintain the proper balance of sodium and potassium which regulate body fluids. Good sources of vitamin B6 are meat, poultry, fish, whole grains, enriched bread and cereal, legumes, green leafy vegetables.

Vitamin B9 (Folic Acid, Folate, Folacin, Pteroylglutamic Acid)

A water-soluble vitamin, part of the vitamin B complex. It is essential for the synthesis of DNA and RNA, production of red blood cells, wound healing, building muscles, maintenance of the nervous system and for every function that requires cell division. It is especially important for a woman to take vitamin B9 before conception to help prevent neural tube defects in a fetus. Vitamin B9 can be obtained from green leafy vegetables, citrus fruits, liver, and yeast.

Vitamin B12 (Cyanocobalamin)

A water-soluble vitamin, part of the vitamin B complex. It is necessary for making red blood cells and DNA. A lack of vitamin B12 in the diet affects nearly all body tissues, with some of the most serious affects being on the nervous system. It is found in eggs, meat, poultry, shellfish, milk, and milk products.

Vitamin B Complex

Also called the B-group vitamins. A group of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), and biotin (H). These vitamins are essential for the breakdown of carbohydrates into glucose and for healthy state of skin, hair, eyes and liver.

Vitamin C (Ascorbic Acid)

A water-soluble vitamin which helps maintain healthy bones, teeth, gums, ligaments, and blood vessels. It is also responsible for the immune system's response to infection. Found in fruits and vegetables, such as oranges, berries, tomatoes, and leafy greens.

Vitamin D (Calciferol)

A fat-soluble vitamin. Vitamin D is necessary for healthy bones and teeth, proper balance of calcium and phosphorus, and the production of new skin cells. It is formed in the skin under sunlight. Fortified milk, eggs and liver are also sources of vitamin D.

Vitamin E (Tocopherol)

A fat-soluble vitamin that protects cell membranes from damage. It also helps in the formation of red blood cells and in the utilization of vitamin K. It can be found in seeds, whole-grain products, egg yolk, and green leafy vegetables.

Vitamin H (Biotin)

A water-soluble vitamin, part of the vitamin B complex. Biotin helps with fat synthesis and breakdown. It is present in liver, egg yolk and legumes.

Vitamin K

A fat-soluble vitamin used in the body to control blood clotting. Vitamin K is found in nature in two forms: K1, also called phylloquinone, and K2, also called menaquinone. Vitamin K3, or menadione, is a man-made form of this vitamin. Vitamin K is found in leafy vegetables, cheese, liver, coffee, bacon, and green tea.

Zinc

Chemical symbol Zn. A trace mineral that is important for many body functions such as immune resistance, wound healing, digestion, reproduction, physical growth, diabetes control, taste and smell sensations. Many enzymes in the human body require zinc for proper functioning. Zinc can be found in such foods as red meat, poultry and seafood.

Weight Loss Glossary, N-S

Non-essential Fatty Acids

Saturated and monounsaturated fatty acids that can be synthesised in the body and their intake is not essential.

Nutrient

A substance in food that is needed by the body to maintain life and health. Nutrients include protein, fats, vitamins, minerals, etc.

Omega-3

Also called Omega-3 fatty acids. Essential fatty acids. Improve heart health, reduce hypertension, improve depression and symptoms of other mental health problems. Found in fish and in vegetable sources such as flax seeds, walnuts, canola oil, and dark green leafy vegetables.

Omega-6

Also called Omega-6 fatty acids. Essential fatty acids found in safflower, sunflower, corn and sesame oils.

Phosphorus

Chemical symbol P. A mineral vital to energy production. It also helps build bone and teeth and form cell membranes and genetic material. The best sources of phosphorus are dairy foods, meat, and fish.

Polyunsaturated Fat

A form of fat that is liquid at room temperature. In small amounts, it tends to lower only LDL-cholesterol levels while when consumed in large amounts, lowers both HDL and LDL levels. Polyunsaturated fats are found in corn, soybean, and safflower oils, and many types of nuts.

Potassium

Chemical symbol K. A mineral needed for maintaining fluid balance, transmitting nerve impulses, and making protein. Potassium is found in broccoli, leafy green vegetables, citrus fruits, bananas, dried fruits, and legumes.

Protein

One of the three nutrients that supply calories to the body. Protein makes all life possible because it is the major structural material in the body forming muscle, bone, skin, blood, and hormones. Thousands of different proteins exist in the body, all made up from the 20 different amino acid building blocks. Protein is found in meats, dairy products, eggs, milk, as well as some vegetables and food starches.

RDA (Recommended Dietary Allowance)

Recommendations made by a board of nutrition experts on the amount of nutrients healthy individuals should consume daily.

RNA (Ribonucleic Acid)

A substance found in the nucleus of a cell. RNA copies genetic information from DNA and then translates it into proteins.

Saturated Fat

A form of fat that is usually solid at room temperature. Eating a diet high in saturated fat raises blood cholesterol. Saturated fat is found in dairy products, fatty meats, the skin and fat of chicken and turkey, lard, palm oil, and coconut oil.

Selenium

Chemical symbol Se. A trace mineral acting as an antioxidant. It promotes healthy immune system and heart functions and protects red blood cells and cell membranes. Sources of selenium are seafood, meat, and whole grains.

Sodium

Chemical symbol Na. A mineral needed by the body to keep body fluids in balance. The chief source of sodium is table salt, often called common salt.

Sucrose

Also known as white or table sugar. It is a combination of fructose and glucose and can be found in many plants.

Sugars

A class of carbohydrates that taste sweet. They provide calories and raise blood glucose levels. Lactose, glucose, fructose, and sucrose are sugars.

Sulfur

Chemical symbol S. A mineral present in protein, biotin, thiamine and the hormone insulin. Sulfur is necessary for the production of collagen, which helps form connective tissue in the body. Sulfur is also a component of keratin, the chief ingredient in hair, skin, and nails. The main sources of sulfur are protein-rich foods.

Weight Loss Glossary, E-M

Energy Balance

Also called caloric balance. The difference between the number of calories you consume and the number of calories you burn. If the numbers are equal, your weight will not change. If the number of calories you consume is larger than the number you burn, you will gain weight. If the number you burn is larger than the number you consume, you will lose weight. In Weight Loss Program, energy balance is called Your Balance.

Enzyme

A protein produced by certain cells, which speeds up chemical reactions in the body.
Essential Fatty Acids (EFAs)

Polyunsaturated fatty acid that cannot be produced by the body and therefore must be obtained from food. EFAs are necessary for the normal functioning of the reproductive and endocrine systems. The best dietary sources are vegetable oils such as safflower, soy and corn oils.

Fat

One of the three nutrients that supply calories to the body. Fat is a soft greasy substance. Total fat is the sum of saturated, monounsaturated, and polyunsaturated fats. Excess intake of fat, especially saturated fat, can increase the risk of heart disease and stroke.

Fatty Acid

The basic molecule of a fat cell. Each type of fat is a mixture of different fatty acids. For further information, see Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Essential Fatty Acids, Non-essential Fatty Acids, Trans Fatty Acids.

Fiber

A type of carbohydrates, the part of fruits and vegetables that cannot be digested. There are two types of fiber in food – soluble and insoluble. Fiber helps move food waste out of the body more quickly. It is also thought to lower cholesterol levels and help control blood glucose levels. Fiber is found in fruits, vegetables, beans and peas, nuts, seeds, breads and cereals.

Fluoride

A compound of fluorine. Helps in formation of bones and teeth and prevents teeth decay. Fluoride may be present in drinking water or applied to the teeth. The sources are seafood, fluoridated water and toothpastes.

Fructose

A type of sugar found in many fruits and vegetables and in honey. Fructose in the body may be converted into glucose by the liver and intestines. Fructose is the sweetest of sugars.

Glucose

A type of sugar found in fruits and honey that is a major energy source for all cellular and bodily functions, especially the brain. Glucose is obtained through the breakdown of food in the digestive system. It is carried to each cell through the bloodstream. The natural form (D-glucose) is also referred to as dextrose, especially in the food industry.

Hemoglobin

A protein in red blood cells that transports oxygen to the tissues of the body and gives blood its red color.

Hormone

A chemical substance within the body that is secreted by one type of cells and affects another type of cells. Hormones are released directly into the bloodstream, other body fluids, or adjacent tissues. Hormonal actions can include stimulation or inhibition of growth, activation of the immune system, regulation of metabolism, and the production and release of other hormones.

Iodine

Chemical symbol I. A mineral required by the thyroid gland for the production of thyroid hormones that regulate the metabolism and set the basal metabolic rate. It is found in saltwater fish, shellfish, seaweed and iodized salt.

Iron

Chemical symbol Fe. A mineral essential for the formation of hemoglobin and myoglobin. The sources of iron in food are red meat, fish and shellfish, poultry, lentils, beans, green leafy vegetables, and dried fruits.

Lactose

A type of sugar found in dairy products.

Macronutrients

Essential nutrients needed by the human body in large quantities for normal functioning. They include carbohydrates, proteins, fats, and water. Some minerals, such as calcium, are also regarded as macronutrients.

Magnesium

Chemical symbol Mg. A mineral used by the body for maintaining muscles, nerves, and bones, making new cells and protein, activating B vitamins, and blood clotting. It is found in whole grains, nuts, legumes, and dark green leafy vegetables.

Manganese

Chemical symbol Mn. A trace mineral that is required to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in reproduction and bone growth. Sources include leafy vegetables, bananas, beans, blueberries, bran, chocolate, peas, and whole grains.

Metabolism

The physical and chemical processes within a body by which protein, fats, carbohydrates and water from food are converted to energy and the building material for cells and tissues.

Micronutrients

Essential nutrients needed by the human body in small quantities. They include vitamins and most minerals.

Minerals

Inorganic elements that come from the soil and water. They are necessary for normal body function. Minerals are divided into two groups. Major minerals (calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur) are found in the body in amounts larger than 5 grams. Trace minerals (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc) are found in the body in amounts less than 5 grams.

Molybdenum

Chemical symbol Mo. A trace mineral required to activate certain enzymes that are involved in the metabolism of carbohydrates, fats, and proteins. Can be found in organ meat, cereals, and legumes.

Monounsaturated Fat

An oily type of fat found in large amounts in plant foods, including olive, peanut and canola oil. Eating foods that contain monounsaturated fat may help lower cholesterol and reduce heart disease risk. However, it has the same number of calories as other types of fat, and so it may still contribute to weight gain if eaten in excess.

Myoglobin

A protein that receives oxygen from hemoglobin and stores it in the muscle cells.

Weight Loss Glossary, A-D

Alcohol

Also called ethanol or ethyl alcohol. A tasteless and colorless volatile liquid with the chemical formula C2H5OH that occurs naturally during fermentation when sugars are processed by yeast.

Amino Acid

Any of the 20 molecules that are the basic building blocks of proteins. The sequence of amino acids in a protein and, hence, the function of a protein is determined by the genetic code. The body can make some amino acids, while others must be supplied by foods containing proteins.

Ascorbic Acid

The chemical name for vitamin C.

Blood Sugar

Also called blood glucose. The level of glucose in the blood stream. If the level is too low, hypoglycemia occurs, which causes hunger and poor concentration. If the level is too high, it can lead to an overproduction of insulin – a hormone that triggers cravings and fat storage; this condition is known as hyperglycemia.

BMR (Basal Metabolic Rate)

The energy the body uses at rest to maintain normal functioning.

Calcium

Chemical symbol Ca. A mineral that gives strength to bones and teeth, it is essential for muscle contraction, blood clotting, and nerve function. Approximately 99% of the body's calcium is contained in teeth and bones. It is found in dairy foods and leafy vegetables.

Calorie

Abbreviated to cal. A unit of measurement; the amount of energy needed to raise the temperature of one gram of water by 1 degree Celsius. A food calorie is actually equal to 1,000 calories (1 food calorie = 1 kilocalorie).

Caloric Expenditure

The number of calories you burn when at rest and when exercising.

Caloric Intake

The number of calories you consume in your food.

Carbohydrates

Also called carbs. One of the three nutrients that supply calories to the body. They may be simple (sugars) or complex (starches and fiber). Carbohydrates are mainly found in cereals, fruits and vegetables.

Chloride

A component of many mineral salts, including common salt. It is involved in fluid balance and acid-base balance, and is part of the acid in the stomach.

Cholesterol

A fat-like substance that is found in certain foods and is also made in the body. Cholesterol travels through the bloodstream as low-density lipoproteins (LDL, or "bad" cholesterol) and high-density lipoproteins (HDL, or "good" cholesterol). LDL delivers cholesterol to the body cells, while HDL takes cholesterol out of the bloodstream. Too much cholesterol may cause fat build up in the artery walls and lead to arteriosclerosis, a disease that slows or stops the flow of blood. Egg yolks and butter contain a lot of cholesterol.

Chromium

Chemical symbol Cr. A mineral important for the metabolism of carbohydrates and fats. It helps build lean muscle tissue and regulate blood sugar level. Chromium is found in meat, vegetable oil, and whole grain cereal.

Copper

Chemical symbol Cu. A trace mineral important for the formation of red blood cells and for keeping bones, blood vessels, nerves and the immune system healthy. Copper is also involved in the absorption, storage and metabolism of iron. Copper is found in organ meats, shellfish, legumes, and nuts.

Diet

1. The mix of foods and drink that a person normally consumes.
2. A limited list of food and drink that a person is allowed for medical reasons or if he wants to lose, gain or maintain weight.

DNA (Deoxyribonucleic Acid)

A substance that carries genetic information. It is found in the nucleus of a cell. DNA determines the structure, function and behavior of a cell.

Metabolism

What Is My Metabolism?

Your metabolism is the whole range of chemical reactions in your body's cells that turn the food you eat into living tissue, energy, and waste products. Your metabolism is a combination of two processes:

* catabolism, when food is broken down into simpler components. This is accompanied by the release of energy that heats the body, enables the body to move and provides fuel for anabolism;
* anabolism, when the body uses the energy released as a result of catabolism to make new cells, maintain body tissues and store energy for future use.

These two complementary metabolic processes are controlled by systems of hormones which switch your body from anabolic to catabolic mode and vice versa. One result of this metabolic switching system is that your body gains or loses weight.

Your daily calorie burn is affected by how much you exercise, the amount of fat and muscle in your body and your basal metabolic rate (BMR). Your BMR is the speed at which your body burns up energy (calories) while at rest. This can determine your tendency to gain or lose weight.

What Factors Influence My BMR?

Many factors affect your BMR:

* Genetics: Some of us are born with a faster metabolism and some with a slower metabolism.
* Gender: Men have a greater muscle mass and a lower body fat percentage so they generally have a higher BMR.
* Age: Younger people have more actively dividing body cells. Cell division consumes a lot of energy and that is why their metabolism is very fast. Your BMR declines approximately by 2% every 10 years after you turn 20.
* Height: The taller a person is, the higher their BMR because their body surface area is larger and so heat loss is greater.
* Body composition: It requires more energy to sustain muscle mass than fat. The more muscle mass you have, the higher your BMR.
* Glands: Thyroxin (produced by the thyroid gland) is a key BMR-regulator, which regulates the metabolic activity of the body. The more thyroxin produced, the higher your BMR. Adrenaline also increases your BMR but to a lesser extent.
* Hormones: Some surveys have found that a woman's metabolism dips just before ovulation and again at menstruation. BMR then starts to rise when the body temperature climbs. Menopause causes the metabolism to slow down.
* Stress: Stress hormones can raise your BMR.
* Exercise: This not only burns calories, it also helps raise your BMR by building extra muscle.
* Diet: Excessive calorie restriction, or starvation, can dramatically reduce your BMR.
* Stimulants: Your metabolic rate rises temporarily after ingesting caffeine and nicotine. This also raises your heart rate.
* Temperature: A low external temperature causes an increase in BMR. This creates the extra heat needed to maintain the body's internal temperature.

Can I Control My Metabolism?

Good news – yes, you can! Here are five practical and safe ways to boost your metabolism.

1. Exercise. It takes more calories to maintain muscle than fat. This is why the most effective way to boost your metabolism is to increase your muscle mass through exercise. Your metabolic rate rises temporarily during a workout and for up to an hour afterwards, in addition to the longer term rise due to increased muscle bulk.
2. Eat enough. A common mistake is taking in too few calories. This, as a rule, has an adverse effect. When you deprive yourself of calories, your body thinks it is in starvation mode and your metabolism will slow down to conserve energy reserves.
3. Eat breakfast. If you skip breakfast, this is a message to your body that you are starving because you haven't had food for at least 12 hours. As a protective mechanism, your metabolism slows down and the body starts storing fat. By having breakfast, you are telling your body that there is no danger of famine. Your metabolism is boosted which helps to burn excess calories.
4. Eat smaller, more frequent meals. Eating one or two huge meals each day will slow your metabolism and tend to make you gain weight. The reason is that your body doesn't get enough energy to function properly through the hungry periods. When you do eat your large meal your body is then primed to store some of the energy as fat. It is better to snack frequently on fruits, vegetables and grains.
5. Drink water. The recommended amount is eight glasses per day. Your metabolism needs plenty of water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

The Healthy Eating Pyramid

What Is the Food Pyramid?

The Healthy Eating Pyramid is a guide developed by the U.S. Department of Agriculture to help you plan a healthy diet.

Why Is it Helpful?

The Pyramid helps you choose what and how much to eat from each food group so that you:

* Get the nutrients you need.
* Consume the correct amount of energy to control your weight.
* Restrict your intake of fats, sugar or alcohol.

Food Groups

The Healthy Eating Pyramid has six levels. Foods from the six major food groups are shown in the levels of the Pyramid. The food groups are:

* grains;
* vegetables;
* fruits;
* milk and dairy products;
* meat, fish, beans and nuts;
* oils and fats.

Each of these food groups provides some of the nutrients you need (but not all). Foods from one group cannot replace those from another and they are all equally important. For good health, you need them all.

The first group: This group is mainly derived from grains. It includes breads, cereals and pasta. These foods should make up the greatest part of your daily diet. Aim at 6 to 11 servings a day.

The second and third groups: These are foods from plant sources – vegetables and fruits. Most people need to eat more of these foods as they supply fiber, vitamins and minerals. The recommendation is to eat 3 to 5 servings of vegetables and 2 to 4 servings of fruits daily.

The fourth group: These are dairy products such as milk, yoghurt and cheese. These foods are an important source of protein and calcium. The recommended daily amount is 2 to 3 servings per day.

The fifth group: This includes meat, poultry, fish and eggs. Dried beans and nuts are also in this group. Recommended daily servings are 2 to 3. These foods are important because they provide protein, calcium, iron and zinc.

The last group: Fats, oils and sugars. These foods provide taste and calories. A small amount of oil or fat is needed but it should be used sparingly due to the high energy content. Sugar will contribute extra calories with no other nutritional benefits.

The number of food servings a person needs depends upon their sex, age, body type and physical activity. We recommend that you consult a dietitian to determine your exact needs.