Module 11 + 12 Flashcards
below a certain level of fat mass, how does adipokine affect the body ?
- has a health promoting maintaining effect
- more likely to promote low grade inflammation
how can social psychology affect our appetite?
can affect food preferences, body size acceptance, physical activity and more
our perceived lack of time may compromise our ability to eat healthy and be active
how can you achieve a healthy energy balance?
moderating caloric intake and regularity participating in physical activity
how do u gain or lose fat mass?
gain: consume more calories than are expended
lose: consume less calories than are expended
how do we use waist circumference to measure body composition?
often used in combination woften used in combination w BMI to better assess
if BMI>30 and waist circumference is above a threshold, obesity and higher health risks possibility
how does individual physical activity affect our desire to be active ?
our childhood experiences, physical capacities, and perceptions of physical activity can increase/decrease our desire to be active
how much we move our body at work and in our leisure time all contribute to our total energy expenditure
how does individual psychology affect the way we eat an exercise ?
stress, mental health status, and the way we think about ourselves and ur bodies can affect both how much we eat and how much we exercise
how does physical activity environment affect our activity levels ?
- both natural and built n environment can affect our activity levels
- infrastructure, urban planning, transit, safety, and weather can all affect activity level
how does physiology affect energy expenditure ?
- we all handle energy differently due to our diff BMR’s, hormonal activity and genetics
- differences in microbiome and appetite regulation can have significant effects on energy balance
what are adipokines ?
messengers that communicate with other body tissues secreted from adipocytes
what are fad diets?
ones that are popular for a period
often promise quick results that are not sustainable
what are some other ways of measuring body composition?
skin folds, bioelectric impedance , BMI, waist circumference
what are some weight loss strategies ?
- keto diet (high fat low carb diet)
- intermittent fasting
- low carb (restriction of >100 g/day)
- south beach diet (lean proteins, unsaturated fats, foods low on glycemic index)
- paleo diet (lean meats, fruits, fish, veggies, nuts, seeds)
- detoxes
what are the 3 energy yielding nutrients ?
carbohydrates, lipids, proteins
what are the 3 main purposes that we burn energy for ?
basal metabolic rate (60-75%)
diet induced thermogenesis (10%)
physical activity (15-30%)
what are the complex causes of obesity ?
social psychology, individual psychology, physical activity environment, food production, food consumption, physiology, individual physical activity
what are the contributing factors of eating disorders?
- genetics
- socio-cultural factors
- personality
- history of sexual/physical abuse
what are the factors associated with a higher BMR?
- certain genetic factors
- male sex
- younger age
- taller height
- higher lean body mass
what are the high levels oh physical activity recommended to promote weight loss?
- 150 mins per week maintains and improves health
- 150-250 mins a week prevents weight gain
- > 250 mins per week promotes significant weight loss
- 200-300 mins per week prevents weight gain following weight loss
what are the key appetite hormones and where do they come from ?
leptin: secreted from adipose tissue (satiety signal)
ghrelin: secreted from the stomach (hunger signal)
GLP-1: secreted from the small intestine (satiety signal)
what are the links between genetics and obesity ?
- identical twins have a stronger correlation in BMI than fraternal twins. when identiacal twins are over fed, they gain an amount of weight similar to each other, but different to others
- we are likely to have a similar body size/shape to our mother/father at our age
- around 100 mutations are more common in individuals with obesity
what are the treatments for eating disorders ?
- diagnosis by health care professional
- main treatment strategies are psychological
- medication can also be prescribed
what are the “fad diet red flags” ?
- does not recommend exercising
- is overly restrictive
- focuses on foods to avoid
- significantly limits what foods can be consumes
- is expensive
- requires the purchase of supplements, shales, or pre packaged foods
- has the word detox or cleanse in the title
- focuses on short term without plans for long term sustainability
- The words lose weight fast are found in its promotional materials.
- Weight loss is promised from a specific body part.
- There is a guarantee that a specific amount of weight can be lost in a specific time frame.
- It is part of a multi-level marketing system.
what are ways people maintained weight loss?
98% modified food intake
94% increased physical activity
78% ate breakfast regularily
75% weighed themselves regularly
90% exercised for an hour a day
77% reported a trigger for weight loss
most common reported type of physical activity was walking
what are ways to decrease food intake?
- tracking food intake/calories
- portion control
- hunger control
- willpower
what are3 the waist circumference thresholds in men and women?
men: 102 cm
women: 88 cm
what body composition is associated more with health?
more lean mass and less fat mass
what do those with anorexia nervosa often have ?
- have an intense fear of weight gain
- feel disturbed by their weight/shape
- struggle with self worth an acceptance
- experience amenorrhea
what does it mean to be polygenic ?
multiple gene mutations
ex. obesity
what does it meant mean when we say someone has a fast metabolism ?
typically means they burn a lot of calories to sustain their body, even before physical activity is facttypically means they burn a lot of calories to sustain their body, even before physical activity is factored in
what factors are associated with a lower BMR ?
- certain genetic factors
- female sex
- older age
- shorter height
- lower lean body mass
what happens if leptin production is genetically compromised ?
extremely rare
obesity results quickly
what happens when a consistent energy deficit in maintained ?
lipods are removed from adipocytes, decreasing fat mass and weight
what is gastric banding ?
an inflatable device is placed around the upper part of the stomach. food must be partly digested in this upper part before passing through the narrow opening in the stomach allowed by the band.
reversible
what is a route en y gastric bypass?
A small upper part of the stomach is sectioned off from the rest of the stomach. It is then attach to the jejunum of the small intestine. Food bypasses most of the stomach as well as the duodenum.
Not reversible.
what is a sleeve gastrectomy ?
a banana sized portion of the stomach is removed entirely. the overall size of the remaining stomach is significantly smaller
not reversible
what is an energy deficit ?
occurs when energy intake is less than energy expenditure
what is an obesogenic environment ?
the abundance of food and food cues in our environment promote a constant stream of signals to provoke high energy consumption
what is anorexia nervosa ?
significant restriction in energy intake leading to an unhealthy low body weight
psychiatric disorder w the highest mortality rate
what is appetite?
drive to consume food
what is binge eating disorder ?
most common eating disorder.
binge eating without compensation
promotes obesity and it’s related complications
main symptom: loss of control of eating
risk factors:
- frequent dieting
- inability to interpret hunger/satiety signals
what is BMI useful for ?
population level data
main limitations = does not fully capture body composition
what is body composition?
proportion of fat mass vs lean mass on body
what is bulimia nervosa ?
involves binge eating episode + compensation (vomiting, excessive exercise, laxatives)
risk factors:
- preoccupation with food
- distorted perceptions around body weight
- depression
- frequent dieting increase risk of
what is DEXA?
dual x ray absorptiometry
low dose X ray that scans the body in 2 planes
- goes image of the body used to determine body composition
- can also indicate bone density
what is emotional eating?
eating that may be used to cope with negative emotions and feelings
what is energy balance?
when energy intake = energy expenditure
what is energy expenditure ?
energy used to fuel basal metabolism, physical activity, processing food
what is energy intake ?
total energy consumed from food
what is energy?
ability to do work
what is fat mass disease obesity ?
type of obesity
added weight promotes bio mechanical and structural challenges
- osteoarthritis
- joint pain
- sleep apnea
- tissue friction
what is hunger?
physiological need to consume food
what is leptin ?
an adipokine that acts on the brains hypothalamus to promote satiety (fullness)
when fat cells get larger, more leptin is released (this decreases appetite, promoting an energy deficit)
what is liraglutide ?
pharmaceutical intervention for obesity.
increases the activity of GLP-1
what is mindfulness?
practice of being aware of and experiencing the present moment with a judgement free curious approach
what is naltrexone/bupropion?
pharmaceutical intervention for obesity
reduces food cravings by altering the reward circuit in the brain that drives food seeking behaviour
what is night eating syndrome ?
eating a surplus of food at night
increases obesity risk
proposed diagnostic criteria
- abnormal increase in food intake at night
- lack of morning hunger
- insomnia
what is orlistat?
pharmaceutical interventions for obesity.
blocks the activity of lipase in small intestine
fat absorption, caloric intake decrease
what is orthorexia nervosa ?
an obsession with eating healthy that has negative psychological implications
promoted by societal pressure toward “clean eating”
signs:
- compulsively checking nutrition labels
- cutting out foods, nutrients, etc
- limiting food intake to narrow range of foods
what is percent body fat?
expresses fat mass as a percentage of total mass
what is physical activity?
voluntary movements f the body that burns energy
what is satiety?
sense of fullness that makes us stop eating and keeps us feeling full until the next meal
what is self efficacy ?
belief in our ability to achieve a certain task
setting small, achievable goals, celebrating victories, affirming thoughts can help build it
what is sick fat disease ?
type of obesity
adipokine secretion shifts to promote chronic low grade inflammation
-type 2 diabetes
- CVD
- certain cancers
- fatty liver
what is subcutaneous fat?
fat just under your skin
the kind you can grab and pinch with you fingers
collects mainly around hips, butt, thighs, and belly
what is the air/water displacement measurement system?
measures body composition
what is the basal metabolic rate?
amount of energy the body needs to perform its most basic, life sustaining functions over a period of time
breathing, heart beat, nerve signalling
what is the key concept of weight loss?
consistent energy deficit
what is the main controllable factor that affects energy expenditure?
individual physical activity
what is the purpose of firmicutes and which individuals are more likely to have them ?
bacteria that are better at harvesting energy from food, increasing energy intake
individuals with obesity are more likely to have more firmicutes in their colon
what is thermic effect of food ?
energy that is used and dissipated as heat following food intake
what is visceral fat ?
abdominal obesity, deep within layers of muscle and fat. wraps around organs in your belly that are deep inside
associated with higher disease risk
what is weight gin due to?
- fat mass (consisten energy surplus)
- lean mass (increased muscle weight)
- water mass (can fluctuate from day to day)
- glycogen storage ( max = 1-2 kg of weight)
what is willpower?
our thinking brains ability to override other signals
what is “our best weight”?
a weight that supports physical, mental, and social wellbeing
what occurs during a bingeing episode ?
occurs in a specific amount of time (ex. 2 hours)
typically occurs in the absence of hunger, is typically at a fast rate. occurs while the person is alone, and is associated with feelings of guilt and shame
when energy intake is higher than energy expenditure, where is excess energy stored?
stored mainly as lipid within our adipocytes, found within adipose tissue.
where are our appetite and satiety centres located?
brains hypothalamus
receives constant cues that affect appetite
which individuals are leptin resistant ?
those with obesity
why are many weight loss strategies bad?
- unhealthy
- unsustainable
- un compatible with lifestyle
why can some people have a lower body weight and struggle to gain weight ?
may be due to genetics, higher BMR
why is BMI not the best way to fully capture body composition?
considers body height and weight, but still does not capture body composition
why is obesity chronic?
has a long duration, requires a long term systematic approach to management, occurs due to both genetic and lifestyle factors.
has physical, mental and social effects
why should u individualize fat loss programs ?
to support physical, mental and social wellbeing
