ch 7 Flashcards
how many ppl worldwide are overweight/obese?
1 billion
1 pound of fat is how many calories
3500 cals
why has obesity increased within the yrs
cheap energy dense foods food availability(vending machines) convenience(fast food) social gatherings bigger portions
what are the 3 primary factors of Total Energy Expenditure
- basal metabolism
- TEF(thermic effect of food)
- physical activity
another word for energy
calories
where are our calories coming from
fat
carbs
alchohol
protein
energy outage examples
shivering neat(non exercise activity thermogenesis)- constant movement
what percentage are the total energy needs
60-70%
TEF is highest for. first second and third
protein then carbs then fats
what are Nonvoluntary physical activity triggered by overeating or cold environmental condition
Fidgeting and shivering◦
Maintenance of muscle tone
◦Maintenance of posture
indicators of unhealthy weight
hypertension high LDL cholestrol family history elevated blood glucose pattern of upper body fat distribution
BMI calculates what
weight and height
acceptable amount of body fat for men and women
women; 16-30%
men: 11- 20%
obesity percentage for men and women
men; 24%
women : 37%
which is more risky…android obesity or gynoid?
android cuz its closer to ya heart
genes account for what % of weight diff?
70%
what does Direct calorimetry measure
body heat output
what does Indirect calorimetry measure
the amount of oxygen consumed and carbon dioxide exhaled
set point theory.
predetermined body weight
what does hypothalamus regulate and what does leptin regulate
hypo= metabolic rate
leptin=appetite
is obesity nature or nurture
its nurture allowing nature to express itself
what encourages excess body fat and obesity
social and behavioral factors genetic characteristics ethnicity certain medications child bearing national region
what are the 2015-2020 dietary guidelines for Americans
follow healthy eating pattern
focus on variety nutrient density
limit added sugars and saturated fats
physical activity
if you’re loosing more than 2 pounds a week what are u really loosing
water
lean mass
glycogen source
how can u control hunger
differentiate between hunger and appetite
eat slowly
eat frequently to avoid binge
use fiber and water to quell hunger
what are some ways to conquer a weight loss plateau
-track food and beverage intake ◦Track physical activity ◦Measure portions ◦Reduce kcal goa l◦Change intensity of exercise ◦Incorporate strength training exercises
benefits of physical activity
Maintenance of weight loss
Promotes steady weight loss
Boosts self-esteem
what is chain breaking stimulus control cognitive reconstructing contingency management self- monitoring
breaking the link b/w 2 behaviors altering the environment changing ya frame of mind regarding eating plan of action tracking foods
what are some behavior modifications u can make for weight loss
change shopping habits plan ahead for eating and physical activity change env to control portions practice mindful eating self monitoring
