Weight, Weight Stigma, Diets, ED, Intuitive Eating

Question 1

How can we prevent obesity?

Answer 1

• environment, genetics, lifestyle, exercise and diet, healthy relationships with food, upbringing etc
• addressing the social determinants of health
• culture change to a weight inclusive society

Question 2

What is the only cure for obesity?

Answer 2

• Surgery!
• Addressing the social determinants of
  health
• Weight inclusive society

Question 3

What is the equation for kcal=lb

Answer 3

3500 kcal = 1lb

Question 4

What is feasting physioloigcally?

Answer 4

• insulin is active hormone
• excess CHO to glycogen and fat stores
• excess lipids to fat stores
• excess proteins to body proteins, loss in urine, body fat stores

Question 5

What is fasting physiologically?

Answer 5

• glucagon is the active hormone
• glycogen stores to glucose for energy to NS, RBC
• body fat stores to FA to energy for body cells
• after 24 hrs for few days: protein to AA to glucose to ketones
• FA to ketones: this increases (uses acetyl CoA fragments, for 10 days)
• appetite surpressed due to ketosis
• metabolism slows; loss of lean tissue

Question 6

What are some weight loss/gain strategies?

Answer 6

• goals
• eating plans/food first
• adequacy
• smaller portions
• nutrient vs energy dense
• water
• fiber
• healthy fats and food choices
• protein
• exercise

Question 7

Name some eating disorders

Answer 7

• anorexia nervosa, bulimia nervosa, ARFID, orthorexia, binge eating disorders, combos
• less than 6% of people with eating disorders are medically diagnosed as underweight

Question 8

Definition of Hunger

Answer 8

The physiological need for food, driven by signals from the body when energy stores are low.

Question 9

Definition of Satiety

Answer 9

The feeling of fullness or satisfaction that reduces the drive to eat.

Question 10

Definition of appetite

Answer 10

The psychological desire to eat, influenced by emotions, environment, and social cues.

Question 11

Calorie Output Components

Answer 11

Metabolism – Basic bodily functions.
Exercise – Energy expended through physical activity.
Thermic Effect of Food (TEF) – Calories burned during digestion (~10%).
BMR – Basal Metabolic Rate

Question 12

What are the ten principles of intuitive eating?

Answer 12

1. reject diet mentality
2. honor your hunger
3. make peace with food
4. challenge the food police
5. respect your fullness
6. discover the satisfaction factor
7. honor your feelings without using food
8. respect your body
9. exercise; feel the difference (joyful movement)
10. honor your health

Question 13

What are the BMR percentages?

Answer 13

50-60% of ur energy for BMR
30-50% for physical activity
10% for thermogenesis

Question 14

What is Cognitive Behavior Modification

Answer 14

Changing thoughts and behaviors around eating. Iceberg Analogy: Visible behavior is supported by underlying beliefs and attitudes.

Question 15

Tips for gaining weight

Answer 15

Energy dense
Meals and snacks
Liquids (juice, milk,
smoothies)
Larger portions
Night time
Build muscle

Question 16

Focus on Health, Not Weight

Answer 16

Prioritize behaviors like balanced eating and regular activity for health improvements rather than weight change.

Question 17

Weight-Centric vs. Weight-Inclusive Approach

Answer 17

Weight-Centric: Focus on BMI and weight loss.
Weight-Inclusive: Emphasizes health at every size and reducing stigma.

Question 18

Define disordered eating

Answer 18

Restrictive, compulsive, irregular, or inflexible eating habits that do not fall under the diagnosable criteria for an ED

Question 19

What are some fad diets/claims?

Answer 19

– Low calorie/fat/carbohydrate
– High protein (pros, cons, happy medium)
– Intermittent fasting
– CLA supplements
– ketogenic
– cleanses
– Paleo diet
– etc. etc.!! So many!!

Question 20

Main points from benefits of weight loss or gain for medical outcomes and “better”
approach?

Answer 20

health should be focus, not weight loss = potential malnourishment thus poorer surgical/medical outcomes

Question 21

What is leptin?

Answer 21

signals fullness; levels of leptin decrease with lack of sleep

Question 22

What is ghrelin?

Answer 22

stimulates the feeling of hunger and increases when you are lacking sleep

Question 23

Diet Failure Rate?

Answer 23

Most diets have a long-term failure rate of ~85%, often leading to weight regain.

Question 24

What is ozempic and who is prescribed for?

Answer 24

Prescribed for Type 2 diabetes and sometimes weight management; activates GLP-1 to reduce appetite.