Weight Loss Flashcards
What is a calorie deficit?
Consuming fewer calories than the body burns, leading to weight loss.
What are the three main factors influencing calorie expenditure?
Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food (TEF).
What is the recommended safe rate of weight loss per week?
0.5–1 kg (1–2 lbs) per week.
What role does protein play in weight loss?
Preserves muscle mass and increases satiety.
What is non-exercise activity thermogenesis (NEAT)?
Calories burned through daily activities like walking, fidgeting, or cleaning.
What is the relationship between sleep and weight loss?
Poor sleep can increase hunger hormones (ghrelin) and decrease satiety hormones (leptin), hindering weight loss.
What is a “plateau” in weight loss?
A period where weight loss stalls despite following the plan.
What is the impact of high-intensity interval training (HIIT) on weight loss?
Burns calories quickly and boosts post-exercise calorie burn.
Why is resistance training important during weight loss?
Preserves muscle mass and maintains metabolism.
What is the effect of drinking water on weight loss?
Can increase satiety and slightly boost metabolism.
What are the benefits of tracking food intake for weight loss?
Increases awareness of calorie consumption and identifies areas for improvement.
What is the role of fiber in weight loss?
Promotes satiety and aids digestion.
What is metabolic adaptation?
The body’s tendency to reduce calorie expenditure as weight decreases.
What is the impact of alcohol on weight loss?
Adds empty calories and may impair fat metabolism.
What is the “yo-yo” effect in dieting?
Repeated cycles of weight loss and gain.
