Controlling body weight is best accomplished by:
balancing calories, getting regular exercise & maintaining a balanced diet.
The # of premature deaths in America per year that are attributed to inactivity & overweight:
What percentage of American adults are overweight?
Weight loss of ___ of body weight is enough to reduce health risks & increase life expectancy in obese individuals.
What are some true genetic factors of obesity?
>600 genes are linked to obesity; if 1 parents is obese, the child has a 40% chance of being so as well;
Resting metabolic rate:
the energy required to maintain vital body functions while the body is at rest. (respiration, heart rate, body temp, blood pressure)
Largest component of metabolism:
RMR - resting metabolic rate
Metabolic rate is higher in:
men who regularly exercise / have a higher proportion of muscle mass
Lifestyle factors that lead to successful weight management:
increased physical activity, decreased or neutral energy intake, stress management
The greater amount of muscle mass, the...
higher the RMR
Which elements in the energy balance equation are under individual control?
increase the amount of energy you burn by increasing physical activity & decreasing the amount of energy you take in by consuming fewer calories.
Hormone thought to be linked to obesity:
A negative energy balance of ___ calories is needed to produce a one pound weight loss.
On average, Americans exercise ____ minutes per day.
True statements about psychological & social factors in eating behavior.
-use food to cope with stress & negativity, eating distracts from difficult feelings (loneliness, anger, boredom, anxiety), used to combat low moods, energy levels & self-esteem,
Snacks low in energy density:
baby carrots, fruits & veggies
Energy density is:
# of calories per oz/g of food
Eating patterns best for weight management:
eat during the day not at night...
How much daily physical activity is recommended for someone trying to maintain weight loss:
60-90 minutes/day
A person's ongoing internal comments/discussion:
Appropriate uses of food:
to fuel life activities, foster growth and bring pleasure. NOT to manage stress.
How to evaluate & select diet books:
reject books that: advocate unbalanced diets, quick weight loss, single food diets, use gimmicks Accept books: advocate balanced approach to diet & exercise & offer sound nutrition advice.
Which groups are more likely to consume excess calories throughout the day?
out with friends, family, holidays, special occasions
Adverse effects of ephedra:
-elevated blood pressure, panic attacks, increased heart rate, insomnia, increased risk of heart disease, stroke.
Fiber in diet pills:
is the common ingredient in OTC diet aids however they act as a bulking agent in the large intestine, NOT the stomach so they do not suppress the appetite.
Prescription drugs that treat obesity:
Prescription weight loss drugs usually recommended only to people with BMI over ___
Body dysmorphic disorder:
overly concerned with physical appearance, obsess over minor flaws that are not obvious to others.
Muscle dysmorphia:
too small & not muscular enough
Eating disorder by refusal to eat enough food to maintain minimally normal body weight:
anorexia nervosa
binge eating & then purging
Good strategies for successful weight loss programs:
-set reasonable goals, stay motivated, create negative energy balance, increase physical activity
Body weight/fat can be controlled by balancing calories consumed with calories expended in daily activities.
If both parents are overweight, their children are twice as likely to be so than children with one overweight parent.
Women usually have higher metabolic rates than men.
A history of weight loss reduces metabolic rate.
Individuals who increase their fat free mass, increase their metabolic rate.
Those who eat out usually consume more calories than people who eat at home.
Most people overestimate the amount of food & calories they consume.
false, underestimate
Disturbed eating patterns can develop when food is used to regulate emotions.
On average, Americans spend more than ten times more time watching TV each day than exercising.
A food with high energy density has a small number of calories per ounce of weight.
Reduced-fat foods usually contain significantly fewer calories than their full-fat component.
If you are trying to maintain weight loss, authorities recommend at least 60 minutes of moderate physical activity per day.
It is recommended that a person should lose no more than 0.5-2 lbs per week.
Most over the counter diet aids containing fiber contribute 1/2 a days recommended dietary fiber intake.
The best predictor of maintaining weight loss after a commercial weight-loss program is regular exercise.
95% of people affected by anorexia nervosa are women.
The body mass index of Miss America winners has increased since the 1920s, paralleling the increase in BMI among Americans