Module 8: Weight Management Flashcards
Between 1980 and 2014, obesity has more than _____
doubled
In Canada, ___ of adults are overweight or obese (2017)
64%
___ of children 5-17 are overweight or obese (2017)
30%
___ of indigenous adults are overweight or obese
67%
Why is self reporting of weight unreliable?
People tend to under report weight and overestimate their height
Define: ideal weight
Ideal weight: the weight at which one’s health risk is lowest
Why do health professionals suggest lifestyle should be your guide in determining ideal weight?
Emphasize eating healthy and being physically active, not a particular weight; Helps to avoid unhealthy eating habits and negative body image
Hydrostatic weighing
Measure body density by placing subject underwater
Skinfold measurements
Measuring the width of “pinches” of fat from particular parts of the body
Circumference measurements
Measuring the circumference around certain body parts
Electrical impedeance
Running a low current through the body and measure the “impedance” (electrical resistance) of the body to the current; fats and fluids and other electrolytes are conductors
BMI
- simplest and most broadly applicable evaluating body weight and composition
- Weight in kg / height in meters squared
- BMI formula does not consider body composition and distribution of weight
How much essential fat do males need? How about women? Why does one sex need more than the other?
- men: 3%; women: 12%
- Females need more fat for essential reproductive capacity. This is hormonally determined and this extra fat is not associated with health risks
What is the more proper name for risky fat?
Risky fat - visceral or subcutaneous adipose
How is the distribution of visceral fat/ subcutaneous adipose determined? Give the name for the typical body shape for men and women
- by hormones
- android/ apple shape: men
- gynoid/ pear shape: women
Fill in the blank: Excess body fat reduces life expectancy by ____ years and is also responsible for ____ in 10 premature deaths
- reduces life expectancy by 14 years
- causes 1/10 premature deaths
Explain the relationship between type 2 diabetes, obesity, and physical activity
- type 2 diabetes is when the pancreas produces too little insulin and/or the body’s cells are resistant to it. insulin will bind to the surface of the cell but the signal to transport glucose is blocked
- exercise improves your capacity to move glucose across cell membranes, especially right after exercise
What determines your weight?
- energy in vs energy out
List the 3 factors that summate the energy out. Give the % of total energy out the factor takes up
- Basal metabolic rate (60-75%)
- thermogenesis (10%)
- physical activity (15-30%)
Define: basal metabolic rate
- what is the actual rate equation
- Basal metabolic rate (BMR): All functions within your cells under normal conditions (60-75% of energy out)
- Roughly 10x your weight in lb
What is your basal metabolic rate based on (5)?
Based on:
- Genetics
- Lean muscle mass (lean mass burns more energy)
- Physical activity and exercise
- Greater height and weight
- Male sex, and other factors
State the energy balance equation. How many kcals is 1lb of fat?
energy input - energy output = positive or negative energy balance
- 3500kcal
What 3 things determines how much you eat?
- hunger (12+ internal signals)
- appetite
- satiety
What is appetite influenced by?
- sight, smell, thought of food, physiology
What is satiety influenced by? What promotes satiety
- physiology
- 20 minutes for the brain to receive the message your stomach is full
- voluminous foods, mixed nutrient meals, fibre rich foods, and eating slowly
What are some causes of obesity (3)
- declining physical activity levels
- obesogenic environment
- physiosocial factors
How many hours a day do we spend being sedentary?
9.7 hours on average
Explain an obesogenic environment
- Obesogenic environment: environment that promotes the overconsumption of calories
- Living in areas with few grocery stores, lots of fast food outlets, and few opportunities for physical activity increases your risk of obesity
Explain the Foresight Model. What are some interconnected obesity factors (7)?
Shows that there is not 1 single component that results in obesity; Connects and defines factors underlying obesity
- Food Consumption
- Food Production
- Physiology
- Individual Physical Activity
- Environment
- Individual Psychology
- Social Psychology
What are some dangers of obesity?
Stroke Heart disease Sleep apnea Some forms of cancer Gallbladder disease Type 2 diabetes Osteoarthritis Hypertension High blood cholesterol Incontinence Pregnancy complications Menstrual irregularities Hirsutism Psychological disorders (depression, etc) Increased risks during surgeries
Why do you lose weight fast on “starvation diets”
Starvation diets cause you to break down glycogen and release water within it. The weight you lose in these starvation diets within the first few days is water weight and glycogen (not fat content).
Explain the feedback loop of an unhealthy diet (7)
- crash diet
- weight loss
- hormonal, metabolic changes
- increased appetite, fat storage, inability to maintain diet
- weight gain
- weight dissatisfaction
- repeat
What are the 4 sound weight control guidelines
- physical activity related
- sensible diet
- change in eating habits
- psychological modification
explain sound weight control guideline #1. physical activity related
Goal: increase calorie expenditure
- Increases your basal metabolic rate (your body becomes more efficient at burning calories)
- Helps maintain muscle mass and reduce fat mass
- Relieves depression and anxiety
- Promotes self esteem
- Regularity is key (do activities you enjoy and with people that you enjoy doing it with)
- Duration is more important than intensity for weight reduction
explain sound weight control guideline #2. sensible diet
Goal: reduce total caloric intake
- Should not be too drastic; Minimum: 1200 kcal/day
- Eat filling and nutrient dense foods; avoid empty calories
- Filling foods: protein, fat, and fibre (simple carbs are not as filling)
- Eat plenty of fruits and veg
- Calorie tracking may help (journalling or an app like MyFitnessPal
explain sound weight control guideline #3. change in eating habits
Goal: reduce total caloric intake
- Use smaller plates
- Eat slowly
- Wait a little before eating more
- Leave tempting foods out of sight
- Be conscious of environmental cues that promote consumption
- Avoid shopping when hungry
explain sound weight control guideline #4. psychological modification
- Self-efficacy: belief in one’s ability to change
- May need to change relationships with foods and physical activity so they become positive concepts
- Identify triggers and how to cope with situations that may promote overeating
- Challenge negative patterns of thoughts and replace them with healthier ones
- Support is key: friends, family, groups, networks/blogs or apps
Define: eating disorder
Eating disorder: serious disturbance in eating patterns or behaviours, characterized by a negative body image and concerns about body weight/ fat
What are the common features of an eating disorder
Common features:
- dissatisfaction with body image and weight often due to distorted thinking
- perfectionist beliefs
- unreasonable demands for self-control
- excessive self-criticism
Fill in the blanks: among teens ___ of females and ___ of males use unhealthy food behaviours.
- List some of these behaviours (5)
Among teens: 50% of females and 30% of males use unhealthy behaviours (skipping meals, vaping, vomiting, fasting, taking laxatives)
Define: anorexia nervosa
Anorexia nervosa: individual does not eat enough to maintain adequate body weight
What are the symptoms of anorexia nervosa
- distorted body image
- intense fear of weight gain
- feeling that food is the enemy
- purging
- over exercise
What could happen if you have chronic anorexia nervosa
- amenorrhea (loss of menstruation)
- cold intolerance
- low BP
- cardiovascular, GI, endocrine, and skeletal disorders
What is the leading mortal psychiatric disorder? Fill in the blank: ___ in 10 die of starvation
- anorexia nervosa
- 1
Define: binge eating disorder. How long must it be before it can be diagnosed?
Binge eating disorder: eating large amounts of food in a discrete period of time and manner and a sense of lack of control over eating during these episodes; similar to bulimia but without the vomiting
- Must occur at least 2 days a week for 6 months
What is the treatment for eating disorders? What else needs to be considered for anorexia, bulimia, and binge eating?
- Must address problematic eating behaviours and misuse of food to manage stress and emotions; concurrent issues (depression, anxiety, etc) must be addressed
- Anorexia: averting crisis by restoring body weight and addressing psychological aspects of disorder
- Bulimia and binge eating: stabilize eating patterns; identifying and changing behaviours that led to disordered eatings; improving coping skills
During the Covid-19 pandemic, ___ of Canadians have reported gaining weight during just the first few months
30%
during the pandemic adults with an ideal body weight, (Body Mass Index, or BMI of 18.5-24.9 kg/m2) suffered less from what?
mental health issues including poor sleep, increased stress, and symptoms of depression
What were the results when cardiorespiratory fitness and global and local brain volumes were analyzed
Cardiorespiratory fitness was positively associated with GM volume, total brain volume, and specific GM and white matter clusters in brain areas not primarily involved in movement processing. These results, from a representative population sample, suggest that CRF might contribute to improved brain health and might, therefore, decelerate pathology-specific GM decrease.
Children who meet the 24 hour movement guidelines have better what (3)? What about active kids and feelings(3)?
- cognition, brain function, and mental health
- Active kids have fewer depressive symptoms, feelings of anxiety; also just happier in general
Kids and school performance
- Children who are physically active have better performance in math, reading, science, and social studies
- They also have better attention, focus, concentration, creativity, and problem solving
- They have larger brains especially in sections relating to memory, higher level thinking, and emotion
