Energy Balance

Question 1

What’s the difference between positive energy balance and negative energy balance?

Answer 1

positive energy balance is weight gain (energy = calories)

while negative energy balance is weight loss

Question 2

What’s the difference between hunger and appetite?

Answer 2

hunger is driven by a physiological (internal) drive to eat, while appetite is a psychological (external) drive to eat (craving)

Question 3

What is leptin, and what affect does leptin have on desire to eat?

Answer 3

A hormone produced by the adipose tissue that decreases. desire to eat

Question 4

Is hunger or appetite most likely to cause overeating?

Answer 4

appetite

Question 5

What are some examples of external (psychologic) influences that disrupt our ability to identify when to stop eating?

Answer 5

sight, smell and taste of food, presence of others and setting of meal, anxiety or stress, climate, memories, free food, size of plates or packaging

Question 6

What are the three components of total energy expenditure? (energy out)

Answer 6

physical actives, thermic effect of food, and basal metabolism

Question 7

What is basal metabolism and what percentage of overall calories burned each day does it represent?

Answer 7

the energy (calories) burned to maintain all involuntary processes that keep the body alive. roughly 60-70% of the total calories burned each day

Question 8

Which factors increase basal metabolic rate (BMR)? Which lower BMR?

Answer 8

Increase BMR:
periods of growth, amount of muscle, gender, fever, smoking and caffeine, hormones and extreme environment temperatures
Lowers BMR:
age, during sleep metabolic rate is at its lowest, and fasting/starving

Question 9

What is the thermic effect of food and what percentage of overall calorie needs does it represent?

Answer 9

calories used to digest, absorb, and metabolize food nutrients

roughly 5-10% above the total basal energy used

Question 10

How many calories are recommended for a non-exerciser, a moderately active person and a heavy exerciser?

Answer 10

25 calories if not exercising
30 calories for moderate
35 calories for heavy

Question 11

Name the four methods for deterring appropriate weight.

Answer 11

heights/weight charts, BMI, body fat %, waist circumference

Question 12

What is the limitation of the BMI as an indicator of overall health? At what BMI does health risk increase?

Answer 12

It doesn’t take into account muscle tissue vs. fat or other health indicators

Health risk increase when BMI is greater than 25

Question 13

What is the BMI for someone who is classified as overweight and obese?

Answer 13

overweight = 25-29.9 BMI

obese = 30 BMI

Question 14

What factors should be considered when setting a healthy weight goal?

Answer 14

weight history and family weight history, current health status, how do your clothes fit, energy levels

Question 15

Name the 5 methods of assessing body fat.

Answer 15

fat folds, underwater weighing, bioelectric impedance, Bod Pod, DEXA

Question 16

What’s the difference between android obesity and gynecoid obesity and which is associated with health problems?

Answer 16

Android (upper body) obesity is associated with heart disease, HTN, and Type 2 Diabetes, abdominal fat is released right into the liver

Gynecoid (lower-body) obesity is encouraged by estrogen and progesterone, after menopause upper-body obesity appears, less heath risk than upper body

Question 17

What is the Set Point theory?

Answer 17

No matter how hard a person tries their body resists weight change and any weight loss is temporary

Question 18

What are the chances a child will be obese as an adult if one parent is obese? If both parents are obese?

Answer 18

No obese parents: 10%
1 obese parent: 40%
2 obese parents: 80%

Question 19

What are the three components of a good weight loss program?

Answer 19

an eating plan that is nutritionally sound and a good fit, regular exercise, and behavior component

Question 20

What are the characteristics of a sound weight loss/weight maintenance diet?

Answer 20

must be low in calories, but not too low, contains common foods for long term success, adapted to individual’s genetics, habits and tastes, permanent change with eating problems/habits, and slow and steady weight loss and improves overall health

Question 21

Why don’t extreme diets generally work? What are the physiologic reasons?

Answer 21

generally they are very low in calories or eliminate food groups and don’t work in long term

body defends itself against weight loss and if calories are too low eventually metabolism is lowered

Question 22

What is the recommendation for amount of regular physical activity for weight loss and why is it important for weight loss?

Answer 22

1 hour most days of the week

This is important because it not only increases calories burned, especially fat, but it preserves muscles

Question 23

Give an example of CHAIN BREAKING

Answer 23

Snacking while watching T.V.

breaking the link between two behaviors

Question 24

Give an example of COGNITIVE RESTRUCTURING

Answer 24

Replace eating due to stress with walking.

changing your frame of mind regarding eating/physical activity

Question 25

Give an example of CONTINGENCY MANAGEMENT

Answer 25

Rehearse in advance appropriate responses to pressure of eating at parties

(forming a plan of action in response to a situation)

Question 26

Give an example of SELF-MONITORING

Answer 26

What am I eating? Am I looking at portion sizes? Have I increased my physical activity?

Question 27

What is the purpose of bariatric surgery?

Answer 27

losing weight by reducing the size of the stomach and/or causing malabsorption

Question 28

What are the criteria qualify for bariatric surgery?

Answer 28

BMI is over 35 or over BMI of 30 with other health issues, psychological evaluation, and pregnancy (not planned)