weight management and energy balance Flashcards
each of the following factors can have an impact on weight loss program adherence or success
social, economic, physiological, psychological, emotional
social settings can create major obstacles to weight loss due to
pressure to eat when calories are not needed
obstacles to weight loss
over consumption
large portions
boredom/social eating
location eating
pressure to try food
multiple/large dishes at restaurants
not knowing caloric densities
throwing out restrictive habits
alcohol
peer pressure
___ calorie ___ cost foods have become a staple of many American diets
high, low
food desserts
lack fresh healthy food options, reflect areas with impoverished population segments where the risk is intensified
___ is the primary physiological determinant for eating behaviors
hunger
hunger is stimulated by
hypothalamus
hunger stems from the
physiological need to eat based on body signals
hunger is feeling that does not indicate
exact caloric need
satiation is experienced when
the body indicates it has consumed enough food, shutting off the hunger response
ignoring hunger can result in
heightened psychological perception of energy needs termed appetite, which usually results in overeating
the psychological pleasure of eating contributes to
calorically dense diets
people find pleasure in taste, texture and sensations associated with
certain food or environments
_____ foods rich in ____, ___ and ____ have the most desirable tastes and therefore present major problems in a diet aimed at weight loss
high calorie, fat, sugar, salt
psychological considerations can also include
behavioral patterns
environmental cues
learned eating behaviors
perception of the monetary value o food
learned eating behaviors include
eating everything on the plate regardless of hunger, eating patterns learned from parents/family and cultural habits
______ can drive people to eat when they are not hungry, such as
certain emotions or mental states
stress, sadness, loneliness or boredom
when individuals routinely consume food excess of the body’s caloric requirements,
energy balance becomes uneven
energy balance=
calories consumed vs calories expended
calories consumed > expended
potential weight gain from positive caloric balance
calories expended > consumed
potential weight loss from negative caloric balance
calories consumed=expended
weight should remain unchanged, isocaloric balance
significant caloric restriction causes
weight loss
significant caloric restriction weight loss results from
water and lean mass reductions, especially with inadequate protein intake and aerobic exercise
cutting calories below what is needed for the ___ causes the ____ to create strong signals to consume food
RMR, hypothalamus
RMR
the energy required to supply bodily functions during resting conditions
for severely obese individuals, some physicians may prescribe
very low calorie diets
VLCD
contain 800-1200 kcals/day
VLCD should only be prescribed by
medical doctor and require closely-monitored food selections for nutrient density
minimum recommended caloric intake for adequate nutrient consumption
1200 kcal/day
yo-yo dieting without appropriate exercise can
negatively affect metabolism over time
yo-yo dieting
cyclical loss and gain of weight associated with failing to adhere to strict healthy eating plans
effects of yo-yo dieting
weight loss through diet, weight gain when diet ends
intermittent fasting appears to promote
weight loss, improve metabolic health
intermittent fasting evidence is particularly strong when
the eating pattern reduces to eliminates nighttime feeding
intermittent fasting
umbrella term for several patterns of fasting and non-fasting over defined periods of independent caloric restriction (often eating occurs over a period of 3-8 hours per day)
to appropriately manage weight
the correct balance between food timing, caloric expenditure, and caloric intake must be attained routinely
determining caloric intake requires
some method of dietary energy assessment, such as a food log
___ days of dietary consumption assessment is best
3
basic nutrients to evaluate
percentage of calories
carbs
sugar
fats
protein
saturated fat
additional nutrients to evaluate
cholesterol
fiber
sodium
calcium
iron
water
common errors in food recall/log
- incorrect serving size or portion
- limited familiarity with container sizes or measurements
- forgotten items
- falsifying quantities or purposely leaving items out
- temporarily changing eating habits
- overlooking use of condiments
- guessing rather than recalling
- assessing a non-typical eating pattern
steps to improve recall accuracy
- recall the activities in sequence from when they woke up until when they went to bed
- demonstrate the quantity using a tangible measuring model
- describe the eating experience to improve detail
- identify what was added to the food
- recall beverages separately
- recall snacks consumed outside of main meals
- ask the client if they have recalled everything, or if there is anything they aren’t sure of
food log data should be evaluated for
energy content, energy nutrient distribution, quality food choice, variety, nutrient balance
identifying caloric intake provides information for half of the energy-balance equation. the next step involves
determining total daily energy expenditure
TDEE
physical activity, RMR, thermic effect of food
thermic effect of food
caloric cost above RMR sue to digestion and processing of food
daily caloric expenditure
___% physical activity
___% thermal effect of food
___% resting metabolism
15-35
up to 10%
60-70%
RMR
rate at which the body expends energy to support vital functions, including heart contractions, digestion, and various cellular activities
RMR is affected by
genetics, sex, age, body size, lean mass, hormone activity
RMR is proportionate to ___, decreases with ___, impacted by _____
body size, age, total quantity of muscle
common RMR equations include
Cunningham lean mass equation, revised Harris-benedict equations, mifflin-st jeor equation
when body composition is known, the _____ equation for RMR is preferred
Cunningham lean mass
cunningham lean mass equation
RMR= (21.6 x fat free mass kg) + 370
cummingham lean mass equation:
42 year old female weighing 143 lbs with 24% body fat
142 lb x .24=34lb fat mass
142-34=108lb fat free mass
107/2.2=49kg
RMR=(21.6 x 49)+370= 1428cal
physical activity usually accounts for ___% of TDEE, but can vary greatly
20-30
____ multipliers have been developed to estimate caloric expenditure and needs
activity
____, ____, _____, _____, ____ can cause increases in metabolism
complex carbohydrates, food rich in fiber, digestion-resistant starch, lean protein, foods high in capsaicin (pepper)
eating a diet rich in ____, ____, ____ with minimal processed products maximizes TEF (up to 12% TDEE)
complex grains, fruits/vegetables, lean meat
Hunger is the primary physiological determinant for eating behaviors and is stimulated by the:
a. Pancreas
b. Lymph nodes
c. Hypothalamus
d. Thyroid
c
Which of the following statements is incorrect?
a. Rapid, significant weight loss can result in notable losses of body water and lean mass
b. Very-low calorie diets should only be prescribed by a physician
c. Yo-yo dieting has a negative impact on metabolism over time
d. The minimum recommended caloric intake is 800 kcals/day
d
which of the following is accurate concerning the resting metabolic rate
a. RMR is impacted by body size and genetics
b. RMR decreases with age
c. the Cunningham lean mass equation can be used to estimate RMR
d. all of the above are correct
d
Which of the following foods would have the lowest impact on metabolism from thermic effect (TEF)?
a. Hot peppers
b. A lean chicken breast
c. Ramen noodles
d. Mixed frozen vegetables
c
____has been shown to promote weight loss and improve metabolic health; especially when it results in an elimination of late night eating.
intermittent fasting
____is experienced when sufficient food has been consumed to meet energy needs; shutting off the hunger response.
satiety
_____are localities which lack fresh, healthy and affordable food options for most people in the area.
food desert
True or False? High-calorie, low-cost foods have become a staple of many American diets, particularly for those in the lower socioeconomic income bracket.
true
True or False? Ignoring hunger (meal skipping) increases the psychological perception of energy needs, known as satiety.
false
True or False? Certain emotions, stress or mental states can drive an individual to consume food when they do not need calories.
true
identify at least three categorical factors that can impact weight management efforts
a. social factors
b. economic factors
c. physiological factors
d. psychological factors
e. emotional factors
identify at least four obstacles to weight loss potentially created by social settings
a. Over-consumption of food in attempts to try all the food dishes presented , b. eating large portions by loading the plate at a buffet or self-serve bar , c. consuming food and drink in response to boredom or social nervousness , d. location eating: close proximity to food increases likelihood of consumption , e. pressures to try dishes to acknowledge preparation effort by the party host , f. ordering multiple dishes or very large portions based on appetite at restaurants , g. not realizing the caloric density of foods prepared by others , h. throwing out restrictive habits due to the environment , i. allowing alcohol to skew judgment , j. eating or drinking in response to peer pressure
identify at least three common errors during food recalls or food log assessments
a. Incorrect serving size or portion , b. limited familiarity with container sizes or measurements , c. forgotten items , d. falsifying quantities or purposely leaving items out , e. temporarily changing eating habits , f. limited knowledge of mixed food contents or restaurant prepared foods , g. overlooking use of condiments , h. guessing rather than recalling , i. assessing a non-typical eating pattern
identify the three major components that contribute to total daily energy expenditure
RMR, physical activity, thermal effect of food
