Module 5: Reaching and Maintaining a Healthy Weight Flashcards
define obesogenic
environmental conditions that promote obesity
define globesity
global epidemic of high rates of overweight and obesity in multiple regions of the world
health risks of excess weight
- cardiovascular disease
- stroke
- cancer
- diabetes
- depression
- reduced life expectancy
what factors contribute to overweight and obesity
- diet and exercise
- genetic and physiological factors
- environmental factors
- psychosocial and socioeconomic factors
what gene may affect the risk of obesity
- FTO gene
- how it regulates ghrelin hormone
define thrifty gene theory
- higher body fat and obesity levels in some native american and african tribes
- because ancestors struggled through famine; slowed metabolism
define basal metabolic rate
- minimum rate body uses energy to maintain basic vital functions
- avg: 1200 to 1800 cal/day
how and when would you measure BMR
- person awake with all major stimuli at rest
- after 8 hours of sleep and 12 hour fast
define resting metabolic rate
- BMR plus energy for daily sedentary activities
- digestion, sitting, standing
define exercise metabolic rate
- remaining percentage of calorie expenditures after BMR and RMR
- during physical activity
- walking, climbing stairs
when are your BMR and RMR highest
- infancy
- puberty
- pregnancy
define adaptive thermogenesis
- body slows metabolic activity as form of defense against starvation
- lost weight but can’t go any lower
define yo-yo diets
people cycling between periods of weight loss and weight gain
define set point theory
- bodies fight to maintain weight around a narrow range or set point
- bodies sabotage weight loss efforts
what are aspects of genetic factors contributing to obesity
- genes
- metabolic rates
- hormonal influence
- fat cells/predisposition to fatness
define ghrelin
- hormone produced in stomach
- appetite stimulation
define leptin
- hormone produced by fat cells
- appetite regulator
- appetite drops as leptin increases (when fat tissue increases)
- obese people have faulty leptin receptors
define hyperplastic obesity
- having excessive number of fat cells
- appears in early childhood or birth
what are environmental factors contributing to obesity
- greater access to high-calorie foods
- lack of physical activity
functions of fat
- regulates body temperature
- cushions and insulates organs
- main source of stored energy
list BMIs and their weight categories
- healthy weight: 18.5 to 24.9
- overweight: 25 to 29.9
- obese: 30 to 39.9
- morbidly obese: 40 to 49.9
- super obese: over 50
limitations of BMI
- water, muscle, and bone mass not included
- doesn’t account for muscle weighing more than fat
- inaccurate if under 5 foot, highly muscled, or older
where do men and postmenopausal women carry fat
upper regions of body
where do premenopausal women carry fat
lower regions of body
what is healthy body fat percentages for men and women
- men: 8 to 20%
- women: 20 to 30%
what are 5 ways to measure body fat
- underwater weighing: water displacement
- skinfolds: pinching skin
- bioelectrical impedance analysis: electrical current through body tissues and water
- dual energy x-ray absorptiometry: differentiates between bone, soft tissue, and fat tissue
- bod pod: air displacement
define calorie
measure indicating amount of energy gained from food or expended through activity
how many calories is 1 pound of storage fat
3500
steps to improve eating habits
- learn what causes bad eating behavior
- choose diet plan that is realistic
why does increasing muscle mass help you lose weight
muscle is more metabolically active
what does the number of calories spent through physical activity depend on
- number and proportion of muscles used
- amount of weight moved
- length of activity
what are healthy goals for weight loss
- lose 1 to 2 pounds every week
- expend 500 more calories than consumed
define very low calorie diets
- medically supervised
- 400 to 700 calories
- high protein, low carb
what is one very dangerous complication of a very low calorie diet
- ketoacidosis
- cells don’t have enough glucose and burn fat for energy producing ketones
- acidic blood levels
are weight loss supplements regulated by the FDA
no
what do most dietary supplements contain
- caffeine
- diuretics
what was the first FDA approved OTC weight loss drug
- orlistat
- inhibits lipase causing fats to pass undigested
define gastric binding
- restrictive weight loss surgery
- partitions off part of stomach
- can be removed
define sleeve gastrectomy
- restrictive weight loss surgery
- 75% of stomach removed
define gastric bypass
- combination restrictive and malabsorption weight loss surgery
- 70% of stomach sutured off and attached to small intestine
define biliopancreatic diversion/duodenal switch procedure
- combination restrictive and malabsorption weight loss surgery
- partial gastrectomy
- pyloric valve intact to prevent dumping syndrome
