Weight Management & Energy Balance Flashcards

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1
Q

Weight loss program adherence factors

A

Social
Economic
Psychological
Physiological
Emotional

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2
Q

Social obstacles to weight loss

A

Over consumption/trying all dishes
Large portions at buffet/self serve
Eating out of boredom/anxiety
Location/proximity eating
Eating to acknowledge host effort
Ordering large portions based on appetite at restaurant
Not realizing caloric density
Throwing out restrictive habits because of environment
Allowing alcohol to skew judgement
Eating/drinking in response to peer pressure

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3
Q

Economic factors of weight loss

A

High cal, low cost foods are prevalent in America
“Food desserts” restrict healthy options in low income communities

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4
Q

Physiological factors of hunger

A

Hunger, stimulated by hypothalamus, is primary need to eat
Several variables can disregulate satiety signals (lack of sleep)

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5
Q

Satiation is experienced when

A

The body indicates it has consumed enough food

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6
Q

Ignoring hunger can lead to

A

Heightened appetite, resulting in overeating

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7
Q

Appetite

A

Heightened psychological perception of energy needs

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8
Q

Energy balance

A

Cal consumed v cal expended

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9
Q

Significant calories restriction loses weight via

A

Water and lean body mass (catabolism)

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10
Q

Cutting below needed calories for RMR causes

A

Hypothalamus to create strong hunger signals

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11
Q

Resting Metabolic Rate (RMR)

A

Energy required to supply energy to body during resting conditions

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12
Q

Very low cal diet (VLCD)

A

8-1200 kcal/day; should only be prescribed by doctor

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13
Q

Minimum recommended cal intake for nutrient consumption

A

1200 kcal/day

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14
Q

Yo-yo dieting

A

Cyclical loss/gain of weight over time due to failure to adhere to diet

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15
Q

Intermittent fasting

A

Umbrella term for several patterns of fasting/non fasting over a defined period

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16
Q

Basic nutrients to evaluate in a food log/recall

A

% of Cals
Carbs
Sugar
Fat
Protein
Saturated fat

17
Q

Additional nutrients to evaluate in a food recall

A

Cholesterol
Fiber
Sodium
Calcium
Iron
Water

18
Q

Food log can be completed over

A

24-72 hours

19
Q

Common errors in food log

A

Serving size
Unfamiliar with measurements
Forgotten items
Falsifying quantities/items
Temporarily changing habits
Limited knowledge of pre made foods
Overlooking condiments
Guessing

20
Q

Improving accuracy in food log

A

Recall in sequence of day
Quantify portion size w measurements
Describe eating experience
Identify what was added to food
Recall drinks seperately
Recall snacks outside of meals
Ask if they’ve forgotten anything or are unsure

21
Q

Identifying caloric intake provides info for

A

Half the energy-balance equation

22
Q

Total daily energy expenditure (TDEE)

A

Physical activity, RMR + thermic effect of food

23
Q

Cunningham Lean Mass equation is preferred when

A

Body composition is known

24
Q

RMR is affected by several factors

A

Genetics
Sex
Age
Body size
Lean body mass
Hormone activity

25
Q

RMR is proportionate to

A

Body size
Decreases with age
Impacted by total quantity of muscle

26
Q

Common RMR equations

A

Cunningham Lean Mass
Revised Harris-Benedict
Mifflin-St Jeor

27
Q

Cunningham Lean Mass Equation

A

RMR = (21.6 x Fat Free Mass in kg) + 370

28
Q

Physical activity accounts for

A

20-30% of TDEE

29
Q

Activity multipliers estimate

A

Caloric expenditure & need