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EPHE 142 > Ch. 6 Weight Management > Flashcards

Ch. 6 Weight Management Flashcards

1
Q

global obesity pandemic

A
  • obesity rates globally have doubled since 1975
  • 1.9 billion adults older than 18 years are overweight, and of those, 650 million are considered obese
  • data from 2016-2017 on Canadian adults 18yr and older reported
  • -27% obese
  • -35% overweight
  • -40% normal weight
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2
Q

what causes obesity

A

combination of behaviour, environment, and genetics

  • more calories, bigger portions, fast food
  • hunger and satiety
  • physical inactivity, passive entertainment
  • prenatal development factors (hyperplasia, hypertrophy)
  • genetics (GAD2 gene, Ob gene)
  • emotional influences
  • social networks (not fully understood)
  • social determinants (eg, lower socioeconomic status, education)
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3
Q

what should I weigh?

A

-there is no single best weight, but a range of healthy weights

  • focus is not on body weight but body composition
  • -body mass index (BMI)
  • -waist circumference
  • -waist-to-hip ration

-need to consider individual risk factors for diseases associated with obesity

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4
Q

body mass index (BMI) and guidelines

A
  • the ration between weight and height
  • -BMI = weight (kg)/height(m^2)
  • can be used to identify weight-related health risks in populations and individuals 18 years and older
  • muscular individuals may be incorrectly categorized as overweight or obese due to greater lean muscle mass
  • BMI has limitations (eg, does not reliably reflect body fat)
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5
Q

waist circumference (WC)

A
  • used with BMI as a practical indicator of risk associated with excess abdominal fat
  • “apple” shaped bodies have an increased health risk compared to “pear” shaped
  • WC above cut-off points is associated with an increased risk of coronary heart disease, type 2 diabetes, and hypertension
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6
Q

was it to hip ration (WHR)

A

can be a good predictor of mortality in older people
-takes into account differences in body structure

waist measurement at smallest point of the natural waist; hip measurement at widest part of hips

WHR = waist circumference/hip circumference

  • high risk for disease: >1 for men; > 0.85 women
  • moderately high risk: 0.9-1 men; 0.8-0.85 for women
  • lower risk: 0.9 or less for men; 0.8 or less for women
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7
Q

assessing body fat

A

essential fat: 3-7% of bf in men; 10-15% of bf in women

  • helps with physiological function (eg, nerve conduction)
  • stored in small amounts in organs and muscles

storage fat: 7-25% for men; 16-35% for women
-helps keep us warm by insulating our bodies

higher body fat in women due to size of bones, muscle mass, fat fluctuation during menstruation, pregnancy, and menopause

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8
Q

skin fold fat measurement

A

-calliper used to measure the amount of skin fold on various sites

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9
Q

bioelectrical impedance analysis (BIA)

A

-low-level electric current is passed thru body and opposition to the flow is measured

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10
Q

dual-energy x-ray absorptiometry (DXA)

A

-x-rays are used to quantify the skeletal and soft tissue components of body mass

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11
Q

hydrostatic weighing

A
  • measures weight of displaced fluid

- muscle has a higher density than water; fat has a lower density

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12
Q

air displacement plethysmography

A
  • total body volume is measured from air displacement

- equation used: density = mass/volume

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13
Q

basal metabolic rate (BMR)

A

amount of energy the body uses when at complete rest

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14
Q

estimated energy requirement (EER)

A

the dietary energy intake predicted to maintain energy balance in a healthy adult
-based on age, sex, weight, height, level of activity

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15
Q

resting metabolic rate (RMR)

A

largest component of daily energy budget

90% of daily expenditure

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16
Q

exercise metabolic rate (EMR)

A

comes from all types of daily physical activities

10% expenditure

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17
Q

health dangers of excess weight

A
  • higher chance of becoming overweight or obese throughout life
  • higher prevalence of T2 diabetes
  • greater likelihood of cardiovascular disease risk factors
  • increased risk of premature death
  • physiological changes equivalent to 20 years of aging (eg, cardiovascular disease, rheumatoid arthritis, liver disease)
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18
Q

impact of excess weight on the body

A
  • Type 2 diabetes: more than 80% of people with type 2 diabetes are overweight
  • Heart disease and stroke: people who are overweight are more likely to suffer from high blood pressure and high levels of triglycerides (blood fats), and harmful low-density lipoprotein (LDL) cholesterol, and low levels of beneficial high-density lipoprotein (HDL)
  • cancer: obesity contributes to a variety of cancer types
  • other problems: knee injuries, spinal disc degeneration, altered immune function, cognitive problems and dementia, fibromyalgia, poor sleep
  • premature death: death an average of almost 4 years earlier than those of normal weight; middle aged adults face the highest risk of early death
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19
Q

guide to weight management

A
  • Successful weight management requires a lifelong commitment to healthy lifestyle behaviours
  • Weight-management programs must be tailored to an individual’s sex, lifestyle, and cultural, racial, and ethnic values
  • Individuals who maintain a healthy weight are highly motivated, educated about nutrition, monitor their food, set realistic goals, are physically active, and have social support
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20
Q

overcoming a weight problem

A
  • Every year, 70% of women and 35% of men are dieting at any given time
  • No matter how much weight they lose, 95% gain it back within 5 years
  • Most people diet to look better, not because they want to feel better
  • The best approach to a weight problem depends on how overweight a person is
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21
Q

overcoming a weight problem: For extreme obesity (BMI 40+)

A

medical treatment can be performed

-Gastric bypass surgery, laparoscopic gastric banding, gastric bubble

22
Q

overcoming a weight problem: For moderate obesity (BMI 30-39)

A

6-month trial of lifestyle therapy, including a supervised diet and exercise
-Initial goal should be 10% reduction in weight

23
Q

overcoming a weight problem: For overweight (BMI of 25–29)

A

Cut back moderately on food intake, focus on developing healthy eating and exercise habits

24
Q

customizing a weight loss plan

A

One-diet-fits-all approach doesn’t work

  • Like food and consume lots of it?; Keep a food diary
  • Eat when you’re bored, sad, frustrated, or worried?; Deal with self-esteem or body-image problems
  • Graze or nibble on snacks rather than eating regular meals?; Choose low-calorie, low-fat foods; drink water regularly; eat in one place (sitting down)
  • Move more often!
25
Q

diet traps: diet foods

A
  • May be low in fat but high in sugar and calories
  • Refined carbohydrates are rapidly absorbed into the bloodstream and raise blood glucose levels, but when they fall, appetite increases
  • “Olestra” fat substitute tastes like fat but cannot be digested; Not approved in Canada
26
Q

diet traps: yoyo syndrome

A

-On-and-off again dieting can be self-defeating and dangerous
-Repeated cycles of rapid weight loss may change food preferences
-Chronic crash dieters often come to prefer foods that
combine sugar and fat
-Exercising can help overcome the negative effects of
the yo-yo syndrome
-Suggestions for yo-yo dieting: set a danger zone, be
patient, try again

27
Q

diet traps: very low calorie diets

A

-Diets that promise to take pounds off fast can be dangerous
-Rapid weight loss is linked with increased mortality
-Up to 50% of weight lost on a very low-calorie diet
may be muscle
-May cause abnormalities in menstrual cycle
-Changes to metabolism make it harder to maintain body weight after dieting

28
Q

diet traps: popular and fad diets

A

-Quick and easy weight loss with no effort and usually no physical activity as part of the plan
-High protein and fat, low-carbohydrate diets are not recommended (e.g., ketogenic diet)
-Low-carbohydrate, low-fat diets are also popular
-Signs of a fad diet:
 Promises a quick fix
 The claim seems too good to be true
 Encouraged to limit fruits or vegetables

29
Q

diet traps: OTC pills

A

-15% of adults have used weight-loss supplements
–21% women; 10% men
-Women aged 18–34 years are the highest users
-1960s & 1970s: addictive amphetamines were
common
-1990s: fen-phen (appetite depressants)
-Misuse of medication could cause health risks

30
Q

physical activity - a helpful approach

A
  • Exercise and cutting back calories may be the most effective
  • Exercise increases energy expenditure, builds muscle tissue, burns off fat stores, and stimulates the immune system
  • Once you start an exercise program, keep it up!
31
Q

NEAT (non-energy activity thermogenesis)

A

fidgeting and pacing can be an effective way of burning calories

32
Q

how to gain weight

A

-Eat more of a variety of foods rather than more high- fat, high-calorie foods
-If your appetite is small, eat more frequently (e.g., 5– 6 small meals, always eat breakfast)
-Drink juice or milk
-Manage your stress levels: highly stressed people
often have higher levels of NEAT
-Exercise regularly to build up your appetite and your muscle mass

33
Q

weight discrimination

A
  • Weight bias: negative and false attitudes and beliefs about people who are overweight or obese
  • Weight stigma: stereotypes and fallacies that can cause weight discrimination
  • Stigma and discrimination toward people who are obese is pervasive and affects psychological and physical health
  • Generates health disparities
  • Interferes with effective obesity intervention
34
Q

income and substitution effects on obesity

A
  • Increasing health costs can be directly attributed to the health issues linked to the high prevalence of overweight or obese Canadians
  • income effect
  • substitution effect
35
Q

income effect

A

option of purchasing and consuming things of value

-Purchasing food has increased, which has resulted in higher caloric intakes

36
Q

substitution effect

A

consumption of foods that were never readily available, most of which are high in fat and low in quality

37
Q

provincial and national initiatives

A
  • Improving serving size and nutritional labelling
  • Banning certain foods and ingredients
  • Regulating sodium consumption
  • Limiting access to junk food in schools and community centres
  • Designing “walkable” communities, towns, and cities
38
Q

campus eating

A

Weight gain can occur for many reasons
-Tend to snack on high-fat, high-calorie, low-nutrient
foods
-First-year students gain an average of 0.89 kg (1.96 pounds) and during the first 11 weeks of university
–1.65 kg (3.64 pounds) gained among students living in residences on campus
-Nutrition initiatives on college and university campuses address the unique nutritional needs of students, administrators, faculty, and recreation departments

39
Q

unhealthy eating behaviour

A
  • Range from not eating enough to eating too much too quickly
  • Media, external pressures, family history, stress, and culture can play a role
  • Warning signs of eating disorders should not be ignored
  • Skipping meals
  • Living on diet foods
  • Continuous dieting
40
Q

body image

A

how we view ourselves

-often shaped by culture, media

41
Q

social physique anxiety (SPA)

A

constantly comparing ones body to other and feeling anxious and dissatisfied with the comparison

42
Q

body dysmorphic disorder

A

a psychological disorder where an individual becomes obsessed with their appearance and have and inaccurate image of their body

43
Q

eating disorders

A
  • Involve a serious disturbance in eating behaviour
  • May eat too much or too little
  • Concerns over body size and shape that may develop into a compulsion of unhealthy eating behaviours and lifestyles
44
Q

eating disorder continuum

A

slide 36

45
Q

who develops eating disorders

A
  • mostly 14-25 year old
  • increasing among men and members of dif ethnic and racial groups
  • Male and female athletes are under pressure to maintain ideal body weight or achieve a weight that may enhance their performance
  • Both physiological and psychological repercussions occur from eating disorders
46
Q

anorexia nervosa

A

-Anorexia means “loss of appetite,” but most individuals with anorexia nervosa are hungry all the time
-Food is an enemy; see themselves as fat or flabby
-Estimated 0.5–4% of women in Canada develop
anorexia nervosa
-Treatment requires medical, nutritional, and behavioural therapies
-May combine restricted diet with exercise or smoking
-Become obsessed with an intense fear of fatness

47
Q

Anorexia Athletica

A
  • Individuals deal with body image issues by over- exercising
  • Believe their self-worth depends on their PA levels and insist that exercising is good for them
  • Individuals also often meticulous about their eating habits and may also restrict calories
48
Q

Bulimia Nervosa

A
  • Repeated eating binges; rapidly consume large amounts of food
  • Purging bulimia: induce vomiting or take large doses of laxatives to relieve guilt and control their weight
  • Nonpurging bulimia: use other means, such as fasting or excessive exercise, to compensate for binges
49
Q

binge eating disorder (BED)

A
  • Rapid consumption of abnormally large amounts of food in a relatively short time
  • Individuals may feel a lack of control over eating and binge at least twice a week for at least a 6- month period
  • Treatment includes education, behavioural approaches, cognitive therapy, and psychotherapy
50
Q

extreme dieting

A

Weight never falls below 85% of normal, but weight loss is severe enough to cause uncomfortable physical consequences

  • Increased risk of anorexia nervosa
  • Believe many misconceptions and myths about food
  • Nutritional education may help change this eating pattern
  • May need counselling to correct dangerous eating behaviours and prevent further complications
51
Q

compulsive overeating

A
  • People who cannot stop putting food in their mouths
  • Eat fast, eat a lot, eat when they are full
  • Many women who eat compulsively view food as a source of comfort against feelings of inner emptiness, low self-esteem, and fear of abandonment

EPHE 142 (8 decks)

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