weight management strategies and eating disorders Flashcards
for optimal weight loss results, ____ + ____ + ____ + ____ must all be part of the equation
dietary changes, nutrient timing, regular physical activity, structured exercise
____ + ____= daily caloric need
resting metabolism + voluntary metabolism
variables that must be controlled for successful weight loss include
energy output, energy input, influential lifestyle behaviors
energy output
RMR, diet-induced thermogenesis, daily activity, structured exercise
energy input
all energy that enters the body
forms of energy intake
specific quantities and intake patterns
influential lifestyle behaviors
actions that affect input and output
_____ is most positively associated with improved body composition when a client is on a calorically reduced diet
high volume resistance training above 65% 1RM
modality: pedometer-based step goal
weight loss: ___
clinically significant weight loss: ____
0-1kg
unlikely
modality: aerobic exercise training only
weight loss: ___
clinically significant weight loss: ___
0-2kg
possible, only with extremely high exercise volumes
modality: resistance training only
weight loss: ___
clinically significant weight loss: ___
none
unlikely
modality: aerobic and resistance training only
weight loss: ___
clinically significant weight loss: ___
0-2kg
possible, with extremely high volumes of aerobic exercise training
modality: caloric restriction combined with aerobic exercise training
weight loss: ___
clinically significant weight loss: ___
9-13kg
possible
sedentary behavior: taking the elevator
active substitute:
take the stairs
sedentary behavior: watching TV
active substitute:
walking the dog
sedentary behavior: shopping online
active substitute:
shopping at the mall
sedentary behavior: parking cose to the office/work entrance
active substitute:
parking across the lot or down the street
sedentary behavior: driving to work or the store
active substitute:
biking/walking to work or the store
sedentary behavior: playing video game sports
active substitute:
play sports in a recreational league
sedentary behavior: going to the movies
active substitute:
go to a nature park
sedentary behavior: sitting at a desk for 8 hours
active substitute:
standing 15 mins or walking 5 mins every hour
structured exercise prescribed for weight loss should emphasize
continued activity aimed at maximal caloric expenditure and total body loading
aerobic training is crucial due to the
high calorie yield per minute of work
intensities should be as high as possible to maximize
excess post-exercise oxygen consumption (EPOC) which increases metabolism for hours after workout sessions
spot reduction is _____
not possible
fat loss patterns are controlled via
genetics, sex
strategies related to energy input for weight loss
- prepare food rather than eating out
- prepare smaller quantities of food
- eat smaller meals more frequently
- place small portions on the serving plate during a meal, and wait 2 minutes before having additional servings
- replace processed foods with fruits and vegetables
- carry healthy snacks to avoid feeling hungry
- use smaller serving containers
- avoid close proximity to snack trays and buffet tables
- eat slowly during each meal
- avoid long periods between meals
- be conscious of beverages
- shop from predetermined grocery list
- select low calorie or reduced fat sauces and dressings
- serve whole fruit for dessert
- offer low-calorie appetizers at social events
- do not be overly restrictive, eat in moderation
- communicate to others that you are focusing on calorie control
some common indications of unsound weight loss promotions include
- weight loss due to a special supplement or secret ingredient
- declaring rapid of dramatic results
- a diet advertised as working without exercise
- celebrity, athlete or “doctor” endorsed
- claims of research such as independent studies
- claims to replace, or add to, metabolic or hormone function
- emphasis on one nutrient to limited food choices
- lack of emphasis on caloric reduction and behavior modification
- assertion claiming to reduce cellulite or fat in specific locations
- warning that if it works too well to reduce the dose
___ and ___ behaviors have a major impact on the potential for weight management
stress, social
chronic, unregulated stress can promote
elevated cortisol, potential lean mass catabolism and elevated fat storage via hormonal mechanisms
stress and strong emotions are associated with
overeating, poor sleeping patterns, alcohol or other substance abuse and ask increase the risk for obesity
alcohol contains ____, is a ___ the liver must deal with, calorically dense at ___kcal/g
minimal nutritional value
toxin
7
____ is inhibited in the presence of alcohol
fat oxidation
when consuming alcohol, other foods entering circulation are steered towards
fat storage
alcohol inhibits ___ synthesis
protein
strategies to avoid poor food choices and behaviors when in social environments
- never go out hungry; consume healthy, low-caloric foods
- drink water or low-caloric beverages between alcohol containing beverages
- avoid close proximity to high-caloric snack foods
- select healthy food choices before committing to a bad food choice decision
- try to find social activities that include physical activity or a reduced emphasis on food and drink as the main form of entertainment
- add 10 mins of cardio for each alcoholic beverage consumed to negate the empty calories
a positive caloric balance is easily attained by
eating high-calorie foods
healthy weight gains works on an
incremental, slower-paced basis
healthy weight gain:
must emphasize ____ training and allow time for ____
hypertrophy, protein synthesis
healthy weight gain:
add ____ kcal/day from protein with a focus on optimal ____ timing
150-450
nutrient
for those resistant to weight gain, add _____ kcal of carbohydrates and protein around _______ training
500-750
heavy and high volume resistance
healthy weight gain: keep protein intake within
1.6-2.0 g/kg of body weight
healthy weight gain: eat every ___ hours of the day and consume ____ to support the immune system during intense training periods
3-4
fruits and vegetables
_____ can be used for those who do not have a strong appetite
meal supplements/beverages
three most common eating disorders
anorexia nervosa, bulimia nervosa, binge-eating disorder
eating disorders, excessive caloric restriction and binge-eating behaviors are common among
individuals having trouble losing weight
anorexia nervosa characterized by
significant body image disorder, intense fear of becoming fat, preoccupation with weight
anorexia is most common among
females
8% are males
anorexia most obvious symptoms
severe weight loss from caloric restrictions, strict dietary practices, heavy exercise participation
highest rate of mortality among psychiatric disorders
anorexia
bulimia nervosa is more difficult to identify as
negative behaviors are performed in secret and the sufferer may be normal weight or overweight
bulimia nervosa characterized by
binge-eating and purging or inappropriate compensatory actions
heavy use of diet pills and laxatives
females represent ___% of bulimia cases
90
binge eating disorder involves
consumption of large amounts of food followed by feelings of guilt, depression and low self worth
binge eating disorders may occur ___ times per week in mild cases, ___ per week in moderate cases and ___ per week in severe cases
1-3
4-7
8-13
characteristics of eating disorders
bodily dissatisfaction
emphasis on body weight
preoccupation with food and appearance
avoidance of eating or noticeable overconsumption
depression
feelings of guilt, remorse, self loathing related to eating behavior
body image distortion
intense fear of being fat
use of laxatives, appetite suppressants, purging, diuretics
use of illegal drugs
eating alone
exercising excessively
smoking
Which of the following is accurate regarding caloric expenditure?
a. Structure exercise sessions SHOULD include constant movement and full-body loading
b. Aerobic training is important due to the relatively high caloric yield per minute
c. Use higher intensities during workouts to maximize EPOC and increase metabolism
d. All of the above are correct
d
All of the following statements concerning alcohol are correct, except:
a. Alcohol limits fat use
b. Alcohol contains 9 kcals per gram
c. Alcohol limits protein synthesis in the body
d. Food eaten with alcohol are steered toward fat storage
b
Which of the following statements is incorrect?
a. Anorexia nervosa is most common among females
b. Bulimia nervosa has the highest mortality rate of psychiatric disorders
c. Some bulimics retain a normal weight
d. Binge-eating disorder is associated with depression and low self-worth
b
When trying to gain weight, it is recommended to consume a extra kcals per day in the form of lean protein.
150-300
True or False? Chronic, unregulated stress can promote elevated cortisol, potential lean mass catabolism and elevated fat storage via hormonal mechanisms.
true
True or False? Spot reduction of body fat is possible if you focus on that area aggressively via aerobic and resistance training.
false
identify the three major variables that must be controlled for successful weight loss
energy input
energy output
lifestyle behavior
identify at least three ways to substitute small amounts of physical activity for sedentary behaviors throughout the day
a. Take the stairs instead of the elevator , b. walk the dog instead of watching TV , c. shop at the mall instead of online , d. park across the street instead of close to the entrance of your place of work , e. walk/bike to work or the store instead of drive , f. play sports in a rec league instead of video game sport titles , g. go to a nature park instead of the movies , h. stand 15 minutes or walk 5 minutes every hour at work instead of sitting for all 8 hours
identify at least three strategies for manipulating energy input that can promote weight loss over time
a. Prepare food rather than eating out , b. Prepare smaller quantities of food for each meal , c. eat smaller meals more frequently , d. place small portions on the serving plate during a meal and wait two minutes before having additional servings , e. serve food from the kitchen rather than family-style , f. replace processed foods with whole fruits and vegetables , g. carry healthy snacks to avoid feeling hungry , h. use smaller serving containers , i. avoid close proximity to snack trays and buffet tables , j. eat slowly during each meal , k. avoid long periods between meals , l. be conscious of beverage calories , m. shop from a premeditated grocery list , n. select low-calorie or reduced-fat sauces and dressings , o. serve whole fruits for dessert , p. offer low-calorie appetizers at social events , q. do not be overly restrictive of foods - eat in moderation , r. communicate to others that you are focusing on calorie control
