human nut 2 Flashcards
What are the key components for successful treatment of overweight and obesity according to the chapter?
including healthy eating patterns, physical activities, supportive environments, and psychosocial support.
What is considered a reasonable rate of weight loss for overweight adults, and why is gradual weight loss preferred?
A reasonable rate of loss for overweight adults is 1 to 2 pounds a week, or 5 to 10 percent of body weight over 6 months. Gradual weight loss is preferred as it is more likely to be maintained than rapid losses.
What parameters are suggested to mark success in weight management, and why are they considered more useful than body weight alone?
Parameters such as blood pressure, blood lipids, vitality, and physical capabilities are suggested as more useful than body weight alone in marking success. This is because they provide a more comprehensive view of health and well-being.
What is the main characteristic of a weight-loss diet, and why is it essential to avoid too severe food energy restriction?
providing less energy than the person needs to maintain present body weight. Too severe food energy restriction may lead to nutrient deficiencies, rapid loss of lean tissue, lower basal metabolic rate (BMR), and subsequent rapid weight regain.
How does breakfast frequency relate to obesity and associated risk factors?
Breakfast frequency is inversely associated with obesity and its associated risk factors. Regular breakfast eaters tend to have a lower BMI, blood pressure, and blood lipids than those who skip breakfast.
What role does water play in weight management, and how does it contribute to lowering energy intake?
helps increase fullness, reduce hunger, and lower energy intake. Foods with high water content, like broth-based soups, can contribute to weight management by easing hunger.
Explain the concept of “hara hachi bu” and its significance in weight management.
eat until you are 80 percent full.” It emphasizes the importance of eating in moderation and stopping before feeling overly full, promoting mindful eating and portion control
How does physical activity contribute to weight management, and what are the additional health benefits associated with exercise?
contributes to weight management by expending energy and supporting fat loss. Additionally, exercise provides health benefits such as reduced abdominal obesity, improved blood pressure, insulin resistance, and cardiorespiratory fitness.
What is the role of discretionary kcalories in the context of physical activity and weight loss?
represent the energy allowance beyond what is needed for nutrient supply. Physical activity increases discretionary kcalories, providing some flexibility in a weight-loss diet for options like second helpings, sweet treats, or alcoholic beverages.
explain the significance of selecting nutrient-dense foods in the context of weight management.
maximizes weight loss by ensuring that the energy consumed is rich in essential nutrients, promoting overall health and well-being while supporting weight management
How does activity contribute to energy expenditure indirectly?
contributes to energy expenditure indirectly by speeding up metabolism for hours or even days after exercise, raising the energy expenditure of exercise up to 15 percent.
What is the long-term impact of daily vigorous activity on body composition?
over the long term leads to the development of more lean tissue, resulting in a rise in metabolic rate that supports continued weight loss or maintenance.
Explain how physical activity affects body composition, especially in terms of body fat.
Physically active individuals have less body fat than sedentary people, leading to a change in body composition—decreasing body fat and increasing lean body mass.
Contrast the impact of activity on appetite in sedentary people versus active individuals.
Research does not support the idea that exercise causes overeating in active individuals; in fact, sedentary people participating in ongoing activity programs tend to reduce their energy intake.
Explain why hard physical work and eating are considered incompatible.
The body releases fuels from storage to support exercise, making it necessary to calm down and put energy fuels back in storage before eating.
How can exercise help in curbing inappropriate appetite related to boredom, anxiety, or depression?
may help curb inappropriate appetite by providing an alternative to eating when not hungry, passing time, relieving anxiety, and preventing inappropriate eating.
What are the psychological benefits of regular physical activity?
helps reduce stress, improves body image, and separates the connections between body weight and self-worth.
What factors should individuals consider when choosing physical activities for a weight-management program?
activities they enjoy and are willing to do regularly; any physical activity is better than being sedentary.
What advice do health-care professionals frequently give regarding physical activity for weight management?
often advise engaging in activities of low-to-moderate intensity for a long duration, such as an hour-long, fast-paced walk.
Explain the concept of “spot reducing” and how exercise can help with trouble spots.
is a misconception; exercise can help with trouble spots by releasing fat stores during aerobic exercise, but specific exercises do not target fat loss in particular areas.
What are the cognitive skills important for successful behavior change in weight management?
depends on problem-solving and cognitive restructuring, involving identifying problems, generating solutions, and replacing negative thoughts with positive ones.
Why is group support considered helpful in making lifestyle changes?
provides a structured environment for individuals making lifestyle changes, offering motivation, shared experiences, and guidance.
What role does physical activity play in preventing weight gains and maintaining weight losses?
Physical activity plays a key role in preventing weight gains and maintaining weight losses, with consistent exercise being more successful than inactivity.
What are the strategies recommended by the National Weight Control Registry for maintaining weight loss?
recommends strategies such as eating a low-kcalorie diet, engaging in regular physical activity, monitoring weight frequently, and seeking support from healthcare professionals or groups.
What are the key strategies for preventing weight gain, according to the chapter?
include eating regular meals, selecting sensible portion sizes, being physically active, and limiting sedentary activities.
How does the chapter recommend addressing underweight through diet-planning strategies?
Adequacy and balance are key diet-planning strategies for weight gain, involving energy-dense foods, regular meals, large portions, extra snacks, and strength training.
What criticisms are mentioned about fad diets in the chapter?
are criticized for not offering a safe and effective long-term plan for weight loss, often making outrageous claims without credible research.
What advice does the chapter provide for individuals seeking information on popular diets?
being cautious when considering popular diets, emphasizing the importance of sound scientific research and recommending evaluations by the Academy of Nutrition and Dietetics as a resource.
What are the three different forms of vitamin A active in the body?
The three different forms of vitamin A active in the body are retinol, retinal, and retinoic acid.
What is the role of retinol in the body?
Retinol supports reproduction and is the major transport and storage form of vitamin A.
What is the role of retinal in the body?
Retinal is active in vision and participates in the conversion of retinol to retinoic acid.
What is the role of retinoic acid in the body?
Retinoic acid acts like a hormone, regulating cell differentiation, growth, and embryonic development.
How does vitamin A participate in vision?
Vitamin A helps maintain a clear outer window of the eye (cornea) and participates in the conversion of light energy into nerve impulses at the retina.
What is rhodopsin, and how does it relate to vitamin A?
Rhodopsin is a light-sensitive pigment of the retina that contains the retinal form of vitamin A. It plays a central role in vision by responding to light and generating electrical impulses that convey messages to the brain.
What happens to retinal when light strikes the retina?
When light strikes the retina, retinal undergoes a cis to trans configuration change, generating an electrical impulse that conveys the message to the brain.
How is rhodopsin regenerated?
Much of the retinal is converted back to its active cis form and combined with the opsin protein to regenerate rhodopsin.
What are the major roles of vitamin A in the body?
The major roles of vitamin A include promoting vision, participating in protein synthesis and cell differentiation, and supporting reproduction and regulating growth.
How does the body obtain vitamin A from foods?
The body obtains vitamin A from foods that contain retinoids (animal-derived) or carotenoids (plant-derived), which can be converted to vitamin A.
Where are 90 percent of vitamin A stores located in the body?
90 percent of vitamin A stores are located in the liver
- What is the role of retinol-binding protein in vitamin A status?
Retinol-binding, protein serves as the transport carrier for vitamin A inside the body.
- How long does it take for deficiency symptoms to appear after vitamin A stores are depleted?
- Deficiency symptoms would not begin to appear until after vitamin A stores are depleted, which takes 1 to 2 years for a healthy adult but much sooner for a growing child.
