obesity and healthy weight

Question 1

healthy weight

Answer 1

body weight relative to height that does not
increase the risk of developing weight related health problems or diseases

Question 2

Overweight

Answer 2

10-15 pounds more than healthy weight

Question 3

obese

Answer 3

25-40 pounds over healthy weight

Question 4

diseases associated obesity

Answer 4

Hypertension and stroke
Heart disease
Gallbladder disease
Type 2 diabetes
Osteoarthritis
Some cancers
Sleep apnea

Question 5

losing 5 - 10 % b0dy weight can produce health benefits such as

Answer 5

lower BP, cholesterol, glucose levels

Question 6

underweight
- definition
- causes
- risk for younger/older adults

Answer 6

definition: weighing too little for your height
causes: excessive calorie restriction, excessive physical activity, emotional stress, underlying medical conditions
risks for:
- younger adults: nutrient deficiencies, electrolyte imbalance, low energy levels, decreased concentration, osteoporosis
- older adults’: low body protein and fat stores, depressed immune system, medical complications, osteoporosis

Question 7

excess calories can lead to weight gain

Answer 7

• Excess calories are stored as fat, regardless of source
• Limited capacity to store glucose as
  glycogen
• Can’t store extra protein
• Unlimited capacity to store fat

Question 8

3 ways to evaluate healthy body weight

Answer 8

BMI
Measure % fat
circumference

Question 9

BMI!

Answer 9

overweight = BMI > 25
obese = BMI > 30
underweight = < 18.5
- increased chronic disease risk for over 25
- doesn’t measure body fat
- not reliable for all people

Question 10

% body fat!

Answer 10

test: skinfold and bioelectrical impedance
Central obesity (excess visceral fat) versus
subcutaneous fat, increases risk of heart
disease, diabetes, hypertension
normal % fat is 2-24% = men & 10-30 %= women

Question 11

waist measurement higher health risk #

Answer 11

F: >35 inches
M: > 40 inches

Question 12

positive energy balance!

Answer 12

more calories consumed than expended (leads to fat storage, weight gain)
* Energy excess

Question 13

negative energy balance!

Answer 13

more calories expended than consumed (leads to weight loss)
* Energy deficit

Question 14

energy needs are comprised of 3 things!

Answer 14

basal metabolism (base needs if not moving) (BMR)- 50-70%
thermic effect of food- amount of calories needed to digest, absorb, process food 10%
physical activity - 20-35%

Question 15

factors affecting BMR

Answer 15

lean body mass, sex, race, age, genes, body size, stress, hormones, starvation, environment temp, caffeine, drugs

Question 16

physical activity increases energy needs

Answer 16

Energy expended by sedentary people = less than half of BMR
*Very active athletes can expend twice BMR
*Exercise causes small increase in energy expenditure after activity has stopped

Question 17

5 Social determinants of of Health in healthy people

Answer 17

economic stability
education access and quality
healthcare access and quality
neighborhood and built environment
social and community context

Question 18

appetite!

Answer 18

psychological desire for food

Question 19

hunger!

Answer 19

physiological need for food

Question 20

satiety!

Answer 20

how full one feels determines length of time between eating episodes

Question 21

physiological mechanism help regulate hunger !

Answer 21

*! Ghrelin: produced in stomach when empty; increases hunger
* ! When fat stores increase, leptin in fat tissue signals brain to decrease hunger and food intake.
* Cholecystokinin: released when stomach is distended, increasing feelings of satiation, decreasing hunger
* Protein, fatty acids, and monosaccharides in small intestine stimulate feedback to brain to decrease hunger
* !Insulin also causes brain to decrease hunger
* ! Many people override feedback mechanisms, resulting in energy imbalance

Question 22

factors affecting body weight

Answer 22

• genetic differenced in level or function of hormones
• ! Genetic differences in non-exercise associated thermogenesis (NEAT): energy
  expenditure in nonexercised movements,
  such as fidgeting, standing, chewing gum
• set point theory
• We work more and cook less
• gene & environment interaction: Environment of cheap and easily obtainable energy-dense foods stimulates appetite

Question 23

how to lose weight healthfully

Answer 23

• overweight individuals should aim
  to lose about 10 percent of body weight over 6-month period
• move it to lose it (45min/day moderate intensity exercise & 10,000 steps a day reduces risk of becoming overweight)
• break bad habits by modifying behaviors like keeping a food log, managing stress, know triggers

Question 24

how to stay at a healthy weight after weight loss

Answer 24

changes in diet, physical activity, behavior
eat smart:
- eat more vegetables, fruits, fibers
-Include some protein and fat in your meals
▪ Protein increases satiety most
▪ Fat slows movement of food from stomach into intestines
▪ Choose lean meat, skinless chicken, fish, nuts, unsaturated oils

Question 25

low energy density foods

Answer 25

high in water and fiber,
0.7-1.5 calories per gram,
most vegetables and fruits and yogurt

Question 26

medium energy dense foods

Answer 26

contains less water
1.5 - 4 calories per gram
ex: bagels, hard boiled eggs, dried fruits, hummus, whole wheat bread

Question 27

high energy dense foods

Answer 27

low in moisture
4-9 calories per gram
examples: chips, cookies, crackers, butter, oil, bacon

Question 28

satiation!

Answer 28

while eating meal you become full enough to stop eating