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Certified Nutrition Coach > Ch 14: Psychology of Weight Control and Behavior Change > Flashcards

Ch 14: Psychology of Weight Control and Behavior Change Flashcards

1
Q

The study of the mind and behaviors; How Motivations and Emotions influence behaviors;how individuals learn and reason

A

Psychology (exercise psychology, sport psychology, and health psychology)

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2
Q

Focuses on variables that can be directly measured and assessed.

A

Quantitative Research

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3
Q

Focuses on people in terms of how situations and experiences are perceived and how people interact and utilizes interviews and observations where the results are grouped together by themes that have emerged.

A

Qualitative Research

Communication is an important aspect of psychology as the right questions need to be asked, answers need to be heard, and non-verbal cues need to be observed (such as body language, tone of voice, facial expression, and gestures).

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4
Q

Behavior Change and Psychology

A

Psychology compliments behavior change across several health and fitness areas, including exercise, eating behaviors, and other health-related lifestyle adjustments. Many of the strategies used in one area can easily be applied across disciplines.

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5
Q

Changing any behavior

A

There has to be motivation, education, goal-setting, adoption of new behaviors, and adherence to a new lifestyle.

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6
Q

Most important role as their nutrition coach

A

Good Communicator; listen, educate, and support

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7
Q

Active Listening

A

Try paraphrasing what the speaker has said and ask for confirmation that you have received the correct message

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8
Q

Influencing someone to change their habits

A

Education and Proper Motivation

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9
Q

Reasons that drive a person to take actions

A

Motivation

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10
Q

Rewards and Recognition

A

Extrinsic Motivation

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11
Q

Internal drive to be competent or successful, these people are fulfilled when they master a skill or behavior change

A

Intrinsic Motivation

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12
Q

Why People Eat What They Do

A

Liking, Habits, Need and Hunger, Health, Convenience, Pleasure, Traditional Eating, Natural Concerns, Sociability, Price, Visual Appeal, Price, Weight Control, Affect Regulation, Social Norms and Social Image

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13
Q

First Step in determining Motivation

A

Clearly define the client’s goals

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14
Q

Steps in determining motivation

A
  1. Clearly define the client’s goals
  2. Identify all behaviors that will accomplish the goals.
  3. Client must value the potential outcomes and believe that changing their habits will accomplish their goals

Explain the relationship between a behavior and a specific outcome

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15
Q

When someone identifies with another person’s feelings, attitudes, or thoughts. A simple way to describe itis the ability to put yourself in someone else’s shoes.

A

Empathy
- Starts with being a good listener
- Being able to correctly interpret what people are saying as well as what their body language is indicating

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16
Q

Keys to being an empathetic communicator

A
  1. Gathering information
  2. Avoiding bias
  3. Having an appropriate level of empathy
  4. Being aware of personal actions
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17
Q

Opinions people have that are preconceived or unreasonable and are typically described as stereotypes

A

Biases
- One way to avoid bias is to not make assumptions about people or situations. This goes back to gathering information before forming opinions

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18
Q

Nonverbal Communication

A

Posture, eye contact, gestures, facial expressions, tone of voice, and body position

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19
Q

Involves overall physical, mental, and social well-being

A

Quality of Life

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20
Q

Mental well-being

A

Self-esteem, body image, and the amount of positive versus negative feelings

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21
Q

Benefits of healthy eating related to quality of life

A

Weight loss, weight control, improved physical functioning, increased energy, and overall mental well-being

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22
Q

Common component of theories and models that describe how people go about changing their behavior

A

Focus on the outcome from changing behavior(s) being valued by the individual

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23
Q

Transtheoretical (Across Theories) Model

A

Stages of Change Model

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24
Q

Stages of Change Model

A
  1. Precontemplation Stage
  2. Contemplation Stage
  3. Preparation
  4. Action
  5. Maintenance
  6. Relapse
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25
Q

Stages of Change Model: Relapse

A

Reverting to previous behaviors
- Identify to which stage the client has regressed and coach them back to maintenance

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26
Q

Stages of Change Model: Precontemplation

A

When an individual is not thinking of changing , has no intention on changing, not ready to change. It is during this stage that a call to action may occur

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27
Q

Stages of Change Model: Contemplation

A

When an individual is likely aware of the benefits associated with changing the behavior.
- They may be thinking of implementing the change, but has not yet thought about how to go about it

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28
Q

Stages of Change Model: Preparation

A

When individuals are actively taking steps to prepare them to finally take action.
- In theory, this should be quick
- Defined as the intent to take full action within 30 days

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29
Q

Stages of Change Model: Action

A

When the behavior is finally happening, but has not lasted for 6 months
- At this stage, clients are particularly vulnerable to barriers and setbacks
- Will need continuous Monitoring, Support and Encouragement

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30
Q

Stages of Change Model: Maintenance

A

when the behavior has been consistent for 6 months without Relapse or Setback
- Leads to a Stable Lifestyle

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31
Q

Strategies: Precontemplation Stage

A

The Nutrition Coach should focus on creating a supportive environment to start a dialog about behavioral change. This should include discussing the many benefits of losing weight, including improved health and overall quality of life, finding out what the client knows about the process of losing weight, and discussing the negative impact that not changing eating behaviors will have on long-term health and quality of life.

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32
Q

Strategies: Contemplation Stage

A

The Nutrition Coach should focus on helping the client determine which behaviors need to be changed and prioritize them. This is a time to discuss motives to change and also identify potential barriers. Also, assessing things such as food preferences and current daily habits (including work schedule, eating schedule, leisure time, etc.) and understanding any past attempts at dieting. By gathering information during the Contemplation stage, a personalized approach can be designed. Throughout this stage, the Nutrition Coach should reinforce the overall benefits to changing behavior.

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33
Q

Strategies: Preparation Stage

A

A firm plan should be established in terms of exactly how the client will change behaviors. This can include finding healthy recipes to try, creating grocery lists, and identifying lower-calorie options at favorite restaurants. Preparing for potential barriers and strategizing about how to react to them when they arise is key in the Preparation stage.

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34
Q

This is also a time for small steps to be taken by the client toward the behavioral change. Because the client may not be very confident in their ability to successfully change, it is also a time to be supportive and encouraging

A

Strategies: Preparation Stage

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35
Q

This is a time for accountability to the changes being implemented and also helping them overcome barriers as they are encountered. Remaining positive and supportive will help keep the client excited about the changes and the progress being made and increase their confidence.

A

Strategies: Action Stage

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36
Q

It is an important time to address the possibility of relapses and how to avoid them. Continuing to be supportive and holding the client accountable to the behaviors will help reduce the chance of a relapse back to old habits

A

Strategies: Maintenance Stage

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37
Q

How an individual views themself with regard to their worthiness and abilities.

A

Self-Esteem

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38
Q

The confidence that a person has that he or she can successfully engage in the behaviors required for a certain outcome.

A

Self-Efficacy

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39
Q

How to start the Stages of Change Model

A

Start by determining which stage a person is in by first asking if he or she has ever thought about changing eating habits. If the answer is no, then the stage is precontemplation and a call to action will need to occur to move the client to contemplation. If the answer is yes, follow up with asking if they have taken any steps toward changing. If no steps have been taken, then they are in contemplation. If steps have been taken, determine if they are in the preparation or action stage. Making lifestyle changes is not black and white and it is possible for some action to be occurring while preparation for future changes may be underway. No matter which stage a person is in, it is likely that accurate information and support are both needed by the client.

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40
Q

Based on a person’s measurable attributes such as height, weight, body-fat percentage, and waist circumference.

A

Body Reality

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41
Q

Refers to what a person believes or wishes their own body looked like.

A

Body Ideal (National Eating Disorder Association)

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42
Q

How someone perceives his or her body to look, which may not be how the person actually looks.

A

Body Image (Tied to Self-Esteem)

43
Q

How an individual views themselves with regard to their worthiness and abilities

A

Self-Esteem

44
Q

A feeling about or a belief in one’s abilities or attributes.

A

Confidence

45
Q

Confidence In terms of healthy eating

A

Comes from believing in one’s ability to make the right decisions about food intake at home, work, social gatherings, and restaurants. Low confidence is problematic regarding eating behaviors because it can lead to making bad decisions on a daily basis. Additionally, having high levels of confidence in the absence of accurate and credible information may also lead to poor decisions.

46
Q

Self-Efficacy Influence

A

Self-efficacy has a strong influence over what a person chooses to do, how much effort will be put into a given behavior, and how much a person remains committed to a behavior, especially when faced with challenges

47
Q

Levels of Self-Efficacy Variables

A

Mastery experiences (Most Influential), social modeling, social persuasion, and physical and emotional responses

48
Q

When something is experienced through another person’s actions or behaviors.

A

Vicarious Experiences (Social Modeling)

49
Q

Social Modeling

A

Someone else successfully models a behavior. This might mean sharing meals with people who share the same opinions and values surrounding healthy eating, which could also be considered a form of social support. Social modeling can also be simply observing someone (who is viewed as similar) engaging in healthy eating behaviors. This would translate into the positive thought, “If they can do it, I can do it!”

50
Q

Verbal encouragement either from a person with credibility or status regarding the targeted behavior or from family, friends, or co-workers.

A

Social Persuasion. Social persuasion can be positive or negative.

51
Q

In terms of increasing self-efficacy, the health-and-fitness professional has the most influence via?

A

Social persuasion
- Encouragement, empathy, and being positive are crucial
- Accountability

52
Q

A high degree of excess body fat, a BMI greater than 30.

A

Obesity

53
Q

Client Profile Variables

A

Demographics, attitudes, beliefs, lifestyle, and personal history with weight loss

54
Q

Health Belief Model: Individual Perceptions

A

Perceived Susceptibility and Severity

55
Q

Health Belief Model: Modifying Factors

A
  • Age, Sex, Ethnicity, Personality, Knowledge Socioeconomic
  • Perceived Threat
  • Cues to Action
56
Q

Health Belief Model: Likelihood of Action

A
  • Perceived Benefits Minus Perceived Barriers
  • Likelihood of Behavior
57
Q

Reveals a lot about barriers they have faced and how the client reacted to challenge.

A

Failed Attempts

58
Q

One aspect of the Health Belief Model that distinguishes it from other models of behavioral change

A

Cue to Action (describes an event that has pushed a person toward a lifestyle adjustment)

59
Q

Mark of disgrace associated with a particular circumstance or quality.

A

Stigma

60
Q

Placing a negative judgment on overweight and obese individuals.

A

Anti-Fat Bias

61
Q

Anti-Fat Bias Beliefs

A
  • People tend to identify with groups of people they feel they are similar to; therefore, people who are within the normal-weight range may see themselves as distinctly different from overweight and obese individuals.
  • Weight is controllable and fat people simply choose to not control their weight and are, therefore, viewed as lazy.
  • An explicit bias exists where most people, regardless of their personal shape or size, generally prefer thin people
62
Q

Any behaviors, such as sitting or lying down, that require little energy expenditure.

A

Sedentary Behavior

63
Q

Barriers to Diet and Exercise

A

1 Time constraints
2. Lack of willpower
3. Family and friends with different habits
4. Lack of knowledge or expertise

64
Q

Strategies to Overcome Barriers: Time Constraints

A
  • Prepare larger quantities of healthy meals and snacks and store in appropriate serving sizes.
  • Purchase snacks in pre-portioned sizes.
  • Identifying recipes that are not time-consuming and easy to prepare.
65
Q

Strategies to Overcome Barriers: Lack of Willpower

A

Identify the types of foods and situations that are most difficult to deal with and create plans on how to overcome the lack of willpower or minimize its effects.

66
Q

Strategies to Overcome Barriers: Family and Friends with different Habits

A

Express to friends and family what the specific goals are and how healthy eating will help achieve the goals.
Suggest social interaction that does not include food such as going for a walk.

67
Q

Strategies to Overcome Barriers: Lack of Knowledge or Expertise

A

Seek information from credible sources and ask questions when in doubt.

68
Q

Strong Taste Preferences

A

The cost of food, and portion sizes when eating out
- Strong taste preferences can manifest in several ways, including not liking foods like fruits and vegetables or craving sweets or fried foods.
- When preferences are available, it will be difficult to avoid eating unhealthy choices unless strategies are in place such as how to order a healthier version, limiting portion size, or choosing a healthy alternative all together.

69
Q

All the ways that someone is supported by others, including emotional support, providing information, or assistance.

A

Social Support

70
Q

Providing encouragement, accountability, or empathy to another person.

A

Emotional Support

71
Q

Providing facts and educating others.

A

Informational Support

72
Q

Social structure made up of various interactions or relationships between groups of people.

A

Social Networks

73
Q

The ability to control impulses.

A

Willpower
- Subset of self-control and having a strong willpower to achieve positive behaviors and avoid negative behaviors will likely result in success

74
Q

Negative and Unhealthy Eating Behaviors

A

Chronically under-eating or over-eating, binge eating, or simply not consuming enough high-quality foods

75
Q

Patterns of abnormal eating behaviors that do not meet the criteria for diagnosis of an eating disorder.

A

Disordered Eating

76
Q

The experience of negative feelings, such as anxiety, sorrow, or pain.

A

Distress

77
Q

Disordered eating includes:

A

Behaviors such as binging, purging, food restriction, prolonged fasting, and use of diet pills, diuretics, and laxatives

78
Q

Triggers to Disordered Eating

A

Environment (Social Situations) to long-term psychological challenges
Stress and Depression

79
Q

A mood disorder characterized by a persistent feeling of sadness and/or loss of interest in everyday life.

A

Depression

80
Q

Eating disorder characterized by extremely low BMI.

A

Anorexia Nervosa

81
Q

Eating disorder characterized by recurrent episodes of binge eating followed by inappropriate compensatory behaviors, including purging, use of laxatives or diuretics, fasting, or excessive exercise to avoid weight gain.

A

Bulimia Nervosa

82
Q

Eating disorder characterized by frequent consumption of an unusually large amount of food along with a feeling of loss of control and/or the inability to stop eating.

A

Binge-Eating Disorder

83
Q

Binge-Eating Disorder binge eating episodes are associated with three or more of the following:

A
  1. Eating much faster than normal
  2. Eating until uncomfortably full
  3. Eating large amounts of food when not hungry
  4. Eating alone and feeling embarrassed
  5. Feeling depressed or guilty after consumption

A diagnosis would include the behavior occurring, on average, at least once a week over the past 3 months

84
Q

Symptoms of anorexia nervosa

A

Intense fear of fatness, distorted body image, and restriction of calories

85
Q

Severity of Anorexia Nervosa

A

Based on body-mass index, which is a height to weight ratio calculated by body weight (kilograms)/height in meters squared (m2)

86
Q

Mild Anorexia Nervosa

A

BMI of
≥ 17.0

87
Q

Moderate Anorexia Nervosa

A

BMI of 16.0 to 16.9

88
Q

Extreme Anorexia Nervosa

A

BMI of 15.0 to 15.9

89
Q

Extreme Anorexia Nervosa

A

BMI of < 15

90
Q

The severity of bulimia nervosa is based on?

A

Frequency of inappropriate compensatory behaviors

91
Q

Mild Bulimia Nervosa

A

1 - 3

92
Q

Moderate Bulimia Nervosa

A

4 - 7

93
Q

Severe Bulimia Nervosa

A

8 - 13

94
Q

Extreme Bulimia Nervosa

A

≥ 14

95
Q

Other Eating Disorders

A

Pica, rumination disorder, Avoidant/Restrictive Food Intake Disorder (ARFID), Other Specified Feeding or Eating Disorder (OSFED), and Unspecified Feeding or Eating Disorder (UFED). The category Eating Disorder Not Otherwise Specified (EDNOS) has been removed.

96
Q

Warning Signs of Eating Disorders; When to Refer to Medical Professional

A

Noticeable changes in weight (increase or decrease)
Muscle weakness
Feeling dizzy on standing
Feeling cold
Dressing in loose clothing to hide weight loss
Reports of not sleeping well
Being ill more often
Becoming overly concerned about calories, carbohydrates, fats, or specific foods or food groups
Caloric restriction
Cutting out certain food groups
Having strict rules about exactly what to eat, how much to eat, and when to eat
Being obsessed with calories, body weight, or any perceived physical imperfections

97
Q

Eating without attention to or awareness of the food being consumed.

A

Mindless Eating

98
Q

Paying attention to the food being eaten, acknowledging hunger and satiety signals, and adjusting food intake accordingly.

A

Mindful Eating

99
Q

One of the most important strategies when changing behaviors

A

Modifying the Eating Environment

100
Q

Home Environment Challenges for Eating

A

No accountability for some, having a household that does not support healthy eating, or a general lack of willpower

101
Q

Top barrier to healthy eating

A

Emotional Eating

102
Q

Most influential variable over self-efficacy

A

Mastery experiences

103
Q

Telling a client about the positive benefits of eating more fruits and vegetables

A

Social Persuasion

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