Term
| What's the difference between positive energy balance and negative energy balance? |
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Definition
• Positive
o Weight gain- energy (calories) in greater than energy (calories) out
• Negative
o Weight loss- energy (calories) in less than energy (calories) out |
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Term
| What amount of calorie restriction (deficit) is needed to promote roughly 1 pound weight loss per week? |
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Definition
• It takes a deficit (negative energy balance) of 2700-3500 calories to lose 1 pound
• Averages out to 500 calories/day= 1 pound of weight loss weekly
o Must be 500 cals below maintenance needs |
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Term
| What's the difference between hunger and appetite? |
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Definition
o Physiological (internal) drive to eat
o Controlled by internal body cues
Cues that tells to eat and to stop eating due to fullness (satiety)
May be as many as 25 or more chemical messengers (hormones, neurotransmitters, etc.) that govern hunger
• Genetics can influence
• Appetite
o Psychological (external) drive to eat (craving)
o Controlled by external or environmental cues |
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Term
| What is leptin and what affect do high and low levels of leptin have on appetite? |
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Definition
• A hormone produced by the adipose tissue that decreases desire to eat
o Essentially fat cells communicating with the brain
o The more body fat the higher the levels of leptin
o Obese may still have low levels of leptin (genetically) so they never feel full
Leptin may become a treatment for obesity |
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Term
| Is hunger or appetite most likely to cause overeating? |
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Definition
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Term
| What are the three components of total energy expenditure (energy out)? |
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Definition
• Physical activities
• Basal metabolism
• Thermic effect of food |
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Term
| What is basal metabolism and what percentage of overall calories burned each day does it represent? |
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Definition
• The energy (calories) burned to maintain all involuntary processes to keep the body alive
• Roughly 60-70% of the total calories burned each day |
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Term
| What is thermogenesis and what are examples? Why do fat burners claim to be beneficial for bodyfat loss? |
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Definition
• Calories consumed that are lost as heat (versus stored as fat)
• Involuntary body heat production from:
o Keeping body temp at 98.6
o Cold environment
o Shiviering
o Fidgeting
o Maintenance of muscle tone
o Posture
• Fat Burners claim: weight loss, (especially bodyfat) because more calories are lost as heat instead of stored as fat. May also inhibit appetite
o Results in a calorie deficit
o Often referred to as “thermogenicss”
o Some have caused serious side effects |
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Term
| What factors increase basal metabolic rate (BMR)? Which lower BMR? |
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Definition
• Increase
o Tall thin people
o Children and pregnant women
o More lean tissue
o Fevers
o Stresses
o Heat and cold environments
o Hormones (premenstrual hormones slightly up)
o Smoking
o Caffeine
• Lower
o Age
o Fatter tissue
o Fasting/starving
o Malnutrition
o Some hormones
o Sleeping |
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Term
| When is the BMR at its lowest? |
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Definition
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Term
| What is the thermic effect of food and what percentage of overall calorie needs does it represent? |
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Definition
• Calories used to digest, absorb, and metabolize food nutrients
• Roughly 5-10% above the total basal energy used |
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Term
| How many calories/kg are recommended for moderately active person? Know how to calculate this. |
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Definition
• 30 calories/kg for moderate activity
• 165 pounds divided by 2.2= 75 kg
o 75 kg x 30 = 2250 calories/day (moderate activity) |
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Term
| How do you calculate a healthy weight based on gender and height? |
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Definition
• Men
o 106 pounds for the first 5 feet + 6 pounds per each inch over five feet
• Women
o 100 pounds for the first 5 feet + 5 pounds per each inch over five feet |
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Term
| What are BMI's and what is the limitation of the BMI? |
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Definition
• Formula based on weight-for-height
• Limitation: still doesn’t take into account muscle tissue vs. fat |
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Term
| At what BMI does health risk increase? |
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Definition
| • Risk increases as BMI declines or rises |
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Term
| What is the BMI for someone who is classified as overweight and obese? |
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Definition
| • Greater than or equal to 30 BMI |
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Term
| What factors should be considered when setting a healthy weight goal? |
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Definition
• Weight history and family weight history (genetics)
o Don’t have to be a perfect weight to be fit and healthy
• Current health status
• How do your clothes fit
• Energy levels |
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Term
| Does a person have to be at the perfect weight to be healthy and fit? |
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Definition
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Term
| Name the 5 methods of assessing body fat. |
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Definition
• Fat fold
• Underwater weighing
• Bioelectric impedance
• Bod pod
• DEXA |
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Term
| What's the difference between android obesity and gynecoid obesity and which is associated with health problems? |
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Definition
• Android
o Upper body
o Associated with more heart disease, HTN, type II diabetes
o Abdominal fat is released right into the liver
o Fat affects liver’s ability to clear insulin and lipoprotein
o Encouraged by testosterone and excessive alcohol intake
o Defined as waist measurement of >40” in men and >35” in women
• Gynecoid
o Lower body
o Encouraged by estrogen and progesterone
o After menopause, upper-body obesity appears
o Less health risk than upper-body obesity |
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Term
| What is the Set Point theory? |
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Definition
• No matter how hard a person tries their body resists weight change and when they do lose weight it always returns
o Genes affect hunger
o Genes affect metabolism |
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Term
| What are the chances a child will be obese as an adult if one parent is obese? If both are obese? |
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Definition
• One
o 40% chance
• Both
o 80% chance |
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Term
| Why don't extreme diets generally work? What are the physiologic reasons? |
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Definition
• Obesity is a chronic disease
o Treatement requires long-term lifestyle changes
o Extremes are short term fixes that most will not be able to maintain
• Dieters are misdirected
o More concerned about weight loss than healthy lifestyle
o Unrealistic weight expectations
• Physiologic reasons
o Body defends itself against weight loss, if calories are too low for too long (more than 8-12 weeks) eventually metabolism is automatically lowered due to:
Drop in thyroid hormone concentrations
Muscle loss
• Also; activity of fat storage enzyme (lipoprotein lipase) increases making the body more efficient at taking up fat for storage |
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Term
| What are the characteristics of a sound weight loss diet? |
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Definition
• Meets nutritional needs, except for kcal
o Contains enough kcal to minimize hunger, fatigue and drop in metabolism
o That’s generally no less than 1500 cals for women and 1800 cals for men
• Slow and steady weight loss and improves overall health
• Adapted to individuals habits and tastes
• Contains common foods
• Fit into any social situation
• Permanent change with eating problems/habit |
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Term
| Give examples of the following behavior modification techniques |
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Definition
• chain breaking
o breaking the link between two behaviors
o these links can lead to excessive intake
• cognitive restructuring
o Changing your frame of mind regarding eating/physical activity
• contingency management
o forming a plan of action in response to a situation
o rehearse in advance appropriate responses to pressure of eating at properties
• self-monitoring
o What am I eating? Am I looking at portion sizes? Have I increased my physical activity?
o Helps you understand your eating habits and know what needs addressed/changed
o There are many tools available to use in monitoring yourself;
Pedometers, food records, computer programs that track food and exercise |
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Term
| What is the recommendation for amount of regular physical activity for weight loss and why is important for weight loss? |
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Definition
• 1 hour most days of the week
• Important because it not only increases calories burned, especially fat, but it preserves muscle
o Preserving muscle prevents a drop in metabolism |
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Term
| What is the purpose of bariatric surgery? |
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Definition
What is the purpose of bariatric surgery?
• Procedure performed on people who are dangerously obese, for the purpose of losing weight by reduction the size of the stomach and/or causing malabsorption
o With an implanted band (lap band)
o Bypassing of a portion of the stomach (gastric bypass)
• Reducing the stomach from 4 cups to a few ounces (size of an egg) which limits how many calories can be consumed and promotes fullness earlier
• Overeating with result in rapid vomiting or diarrhea |
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Term
| What are the criteria to qualify for bariatric surgery? |
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Definition
• BMI >35
• BMI >30 with other health issues (diabetes, hypertension)
• Psychological evaluation
• Pregnancy (not planned for ~year post-op) |
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