chp 9 energy balance and healthy body weight Flashcards
what does a BMI less than 18.5 mean?
underweight
what does a BMI from 18.5-24.9 mean?
Normal (healthy) weight
what does a BMI of 25-29.9 mean?
Overweight
what does a BMI of 30 or greater mean?
obese
what are the extremes of body fatness?
too much weight
too little weight
central obesity increases the risk of
chronic disease
what size waist is considered central obesity in women?
equal or greater than 35” waist
what size waist is considered central obesity in men?
equal to or greater than 40” waist
what factors affect BMR?
age height growth body composition fever stress environment fasting malnutrition thyroxine
which factors increase BMR?
young age being tall growing (children and pregos) more lean tissue fever stress thyroxine adjusting to heat or cold
what decreases BMR?
fasting
malnutrition
how much of you BMR can you alter?
you can really only alter your body composition so increasing your amount of lean mass
what is the female athlete triad?
body fat is too low eq or less than 17%
the development of an eating disorder where they arent eating but exercising a ton which leads to osteoporosis and amenorrhea
Is there an easy, convenient measure of fatness?
no
what is more important than BMO?
location of fatness (central obesity)
metabolic health
look up
cells need a constant supply of
energy
energy is stored as:
glycogen (carb storage)
fat
is excess protein stored?
no
rapid weight loss
usually a result of dramatic change in your diet not maintainable not healthy exhaust glycogen stores break down some lean tissue produce ketones
moderate weight loss
healthier
changes more maintainable
which foods provide higher satiety?
foods higher in fiber
protein
water
which food provide lower satiety?
foods higher in whit flour
sugar
fat
how you balance calories?
calories in = calories out
what is a fad diet?
a quick fix that promises results
why do fad diets seem to work?
they restrict calories
you lose water, protein, some minerals but little fat
how effective are diets/
few lose weight and keep it off so not very effective
how do you define success in weight loss?
slow rate (2 lbs/wk) weight is not regained diet includes variety of foods from all groups does not lead to disordered eating
what are some strategies that help with weight loss?
modest calorie reduction keep a record of eating and activity personalized to fit you consistency lifelong dietary changes respond appropriately to hunger and satiety cues
what do traditional diets focus on?
pounds lost and weight, not health
counting and restricting calories
increasing exercise
uncomfortable changes which are not sustainable
what works to lose weight?
realistic goals
decreasing calorie intake and increasing calories spent
