Weight Management

Question 1

Two component model of body recomposition

Answer 1

Fat mass - fat present in body
Fat free mass - everything other than fat like body tissues and cells (lean mass) so it includes: Organs (heart brain liver), Musclr (Cardiac Skeetal and Smooth), Bone, Connetive tissue (tendons and ligaments) and water which is 50-75% of body

Question 2

Weight loss

Answer 2

Loss of overall body weight which can come from muscle mass, water, stored glycogen or fat

Question 3

Fat loss

Answer 3

Reduction in body fat

Question 4

Successful weight loss

Answer 4

Preserve much muscle as possible or fanned some while losing body fat. So body fat percentage is a good indicator of weight loss not scale

Note: on losing weight, losing both weight and fat but ratio depending on deficit, rate of weight loss, type of training, and macro nutrient intake

Question 5

Healthy approach to fat loss

Answer 5

Adequate deficit (<300-500kCal) initially, focusing on lifestyle change

b. Body’s energy needs and meticulous macronutrients (i.e., Carbohydrates, proteins and fats).
c. Physical activities to optimize fat loss and maintain that in long term

d. Including adequate protein becomes important as it helps preserve lean mass

e. Target fat loss rate could be 0.5% to 1% of bodyweight per week for maximal muscle preservation in those of lower body fat percentage However, for the overweight and obese, this can be upto 2% of bodyweight per week.

Question 6

Muscle gain

Answer 6

Slower than fat loss rate

Question 7

Skinny fat approach

Answer 7

Check blood biomarkers or if they have any metabolic stress. Losing 5-10% of body fat mass can help improve biomarkers like insulin resistance, blood pressure, lipid profile such that once it is improved it can be brought closer to maintaince cal w smaller deficit

If not metabolic stress, and person is beginner, then body recomp while on smaller deficit will work as well

Question 8

Body recomp

Answer 8

Adequate protein - around 1.5-2 g p body weight

Stimulus to build muscles - resistance training

Adequate calorie intake - maintained at small deficit (<200 cal from maintaince). Larger deficit (>500 cal) might be counterproductive since lose lean body mass.

Note for intermediate/ advanced athletes need bulking (muscle gain) and cutting (fat loss)

Question 9

Adherence

Answer 9

Promoted in three factors in diet planning

Satiety - adding more protein or fiber and limiting junk and proper hydration
Need - related to two things: rec on fitness goal (fat loss, muscle gain) or health perspective
Convenience - maintained as a lifestyle