week 8 - weight + weight management Flashcards

Question

what is energy balance

Answer 1

energy input – energy output = +ve/-ve energy balance in - food (carbs, lipids, proteins) - alcohol out - basal metabolism - thermogenesis - physical activity largely determined by genetics

Answer 2

total amount of energy a person uses in a day for various physiological functions and physical activity. It's a crucial factor in maintaining a healthy weight and overall well-being

Answer 3

measure the amount of energy your body needs to function at res BMR represents the absolute minimum calories needed for basic functions in a controlled environment RMR includes the energy expended during light, everyday activities at res changes based on: – rough estimate = 10 x your weight in lbs – genetics (BMR determined by genetics) – higher lean (muscle) mass (promotes BMR) – exercise and physical activity – greater height and weight (inreases BMR – male sex, other factors * Thermic effect of food * Physical activity

Answer 4

increase in metabolism that occurs after consuming food. It's the energy your body expends to process the food you've eate detemines energy expenditure

Answer 5

Regular exercise, particularly strength training, can increase muscle mass, which in turn elevates BMR and RMR, meaning your body burns more calories even when you're not actively exercising determines energy expenditure

Answer 6

basal metabolic rate taking weight in lbs and x by 10

Answer 7

yes bc ur body uses energy to complete its functions

Answer 8

* Hunger: Need to eat (physiological) - Influenced by 12+ internal signals - tells hypothalamus its time to eat or not - influences appetite * Appetite: Desire to eat (not always physiological) - Influenced by sight, smell, thought of food - main thing that determines what we need * Satiety: Fullness (physiological) - Eating voluminous foods, mixed-nutrient meals, fibrerich foods and eating slowly all promote satiety - It takes ~20 min for your brain to receive the message that your stomach is full - Eat slowly and in small portions

Answer 9

psychological state environment

Answer 10

abnormal appetite normally from genetics

Answer 11

* Physical activity levels are declining, beginning in childhood and continuing through life * We spend an average of 9.7 hours a day being sedentary! * We live in an obesogenic environment that can promote the overconsumption of calories * People living in areas with few grocery stores, lots of fast-food outlets and few opportunities for physical activity are at an increased risk * Psychosocial factors * Policy changes are one way to help curb obesity

Answer 12

dont know how many cals are in the foods they contain

Answer 13

aims to define and connect factors underlying obesity things affecting appetite lots of interelationships between thing - stree promoting appetite - obesity - stress grouped in 7 causal notes

Answer 14

food consumption - eating too many cals and increasing fat storage * Food Production: High calorie, unhealthy foods are often cheap and accessible; large portion sizes * Physiology: Hormonal imbalances, genetics, metabolic problems (e.g. thyroid; <2% of cases) * Individual Physical Activity: Level of PA, ability to exercise (e.g. due to cost of a gym membership) * Environmental Physical Activity: Does the environment promote PA (e.g. bike paths, appropriate weather)? * Individual Psychology: Depression, anxiety, addiction can contribute * Social Psychology: Friends and family can affect eating patterns

Answer 15

- stroke - CVD - forms of cancer -type 2 diabetes - hypertension -high blood choles - psychological disorders (depression)

Answer 16

* Medical definition: the weight at which one’s health risk is lowest * Lifestyle should be your guide in determining ideal weight * Instead of focusing on a particular weight, focus on eating moderate amounts of healthful foods and being physically active * Letting a healthy lifestyle determine your weight can help avoid unhealthy eating habits and negative body image

Answer 17

T promotes behaviours that aren't sustainable

Answer 18

start crazy diet (juice cleanse) (FAD diet) u start to loose weight (due to promoting caloric deficit) - water loss, minimal fat loss hormonal, metabolic changes - thinking more about food u "cant" eat increases appetite, fat storage and inability to maintain diet then, weight gain finally, weight satisfcation and back to crash diet

Answer 19

* Goal: Reduce total caloric intake * Should not be too drastic * Minimum of 1,200 kcal/day * Eat filling and nutrient- dense foods; try to avoid empty calories * Protein, fat, and fibre are more filling than foods that are high in simple carbohydrates * Eat plenty of fruits and vegetables * Calorie tracking may help (journaling, or an app like MyFitnessPal)

Answer 20

* Goal: Reduce total caloric intake * Use smaller plates * Try to eat slowly * Wait a little while before eating more * Leave tempting foods out of sight * Be conscious of environmental cues that promote consumption * Avoid shopping when hungry * Avoid mindless eating

Answer 21

* Self-efficacy: belief in one’s ability to change * May need to change relationship with food/PA so they are positive concepts * Identify triggers, 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 (e.g. MyFitnessPal)

Answer 22

* Goal: Increase caloric expenditure * Increases basal metabolic rate * Body becomes more efficient at burning calories * Helps maintain muscle mass, reduce fat mass * Helps relieve depression, anxiety * May help promote self esteem * Regularity is key: find activities you enjoy, and people you enjoy doing them with * Duration is more important than intensity for weight reduction

Answer 23

* A serious disturbance in eating patterns or behaviours, characterized by a negative body image and concerns about body weight/fat * Common feature: dissatisfaction with body image and weight often due to distorted thinking, perfectionist beliefs, unreasonable demands for self-control, and excessive self-criticism * Among teens, 50% of females and 30% of males use unhealthy behaviours (e.g. skipping meals, vaping, vomiting, fasting, taking laxatives)

Answer 24

* Individual does not eat enough to maintain adequate body weight * Associated with: – distorted body image – intense fear of weight gain – feeling that food is the enemy – purging/over exercising * Risks: amenorrhea, intolerant to cold, low BP; CV, GI, endocrine and skeletal disorders * Leading mortal psychiatric disorder: 1 in 10 die of starvation

Answer 25

* Episodic binge eating followed by purging (vomiting or laxatives) * Often involves: – Binging, often thousands of calories and often in secret – Feeling ashamed, disgusted, and fearful of weight gain; purging * Risks: erosion of tooth enamel, damage to esophagus, stomach; dehydration, disturbed salt balance; kidney, liver, heart damage; depression

Answer 26

recurrent episodes of binging - eating in discrete period of time and sense of lack of control when eating associated w/ - eating rapidly - eating until uncomfy full - eating large amounts when not rlly hungry - eating alone due to embarassment of food consumes present distress regarding eating binging - 2 days a week for 6 months not associated w/ regular use of inappropiate copensatory behavs (purging, fasting, excessive exercise) doest occur during course of anorexia or bulimia

Answer 27

* Must address problematic eating behaviours and the misuse of food to manage stress and emotions * Anorexia: averting crisis by restoring body weight; addressing psychological aspects of disorder * Bulimia and binge eating: stabilizing eating patterns; identifying and changing behaviours that led to disordered eating; improving coping skills * Concurrent issues, such as depression or anxiety must also be addressed