Controlling body weight is best accomplished by
balancing calories consumed vs. calories burned
The number of premature deaths among Americans each year that can be attributed to inactivity and overweight is _______ or higher.
100,000
According to the National Institutes of Health, about ______ of American adults are overweight.
67%
Weight loss of ______ of body weight is enough to reduce health risks and increase life expectancy in obese individuals.
5-10%
Genetic factors in obesity
influence body size and shape, body fat distribution, and metabolic rate
Resting metabolic rate is
energy required (in calories) to maintain vital body functions, while the body is at rest
Largest component of metabolism
resting metabolic rate (RMR)
Metabolic rate is higher in
people who exercise regularly
Lifestyle factors that lead to successful weight management
eating right, consistent physical activity, and positive psychosocial factors
The greater the amount of muscle mass, the
higher the resting metabolic rate
elements in the energy balance equation under individual control
gender, age, genetics
A hormone thought to be linked to obesity is
leptin
A negative energy balance of ______ calories is needed to produce a one pound weight loss.
3500
On average, Americans exercise ______ minutes per day.
15
Psychological and social factors in eating behavior
people use food to cope with stress and negative emotions, socioeconomic status, cultures use food as a symbol of love and caring
An example of a snack low in energy density is
carrots
Energy density is
the number of calories that are in a pound of food
Patterns of eating best for weight management
"everything in moderation"
How much daily physical activity is recommended for someone who is trying to maintain weight loss?
60-90 minutes
A person's ongoing internal comments and discussion is called
self-talk
Appropriate use of food
to fuel life's activities, to foster growth, and to bring pleasure
Characteristics that should be looked for in evaluating and selecting a diet book
books that promote lifestyle changes and are not gimmicks
Books that are most likely to contain valid weight management info
books that promote lifestyle changes and are not gimmicks
Which of the following groups is more likely to consume excess calories throughout the day?
?
Adverse effects of ephedra
elevated blood pressure, panic attacks, seizures, insomnia, and increased risk of heart attack or stroke
The fiber in diet pills
acts as a bulking agent in the large intestine, not the stomach, so it doesn't effect appetite
Prescription drugs that treat obesity
are for people who have been unable to lose weight with nondrug options and who have a BMI over 30
Prescription weight-loss drugs are usually recommended only to people with a BMI over
30
People with body dysmorphic disorder
are overly concerned with physical appearance, often focusing on slight flaws that are not obvious to others
Muscle dysmorphia is characterized by
seeing yourself as small and out of shape despite being very muscular
An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal weight is
anorexia nervosa
Bulimia nervosa is characterized by
recurrent episodes of binge eating and then purging to prevent weight gain; laxatives
Good strategies for a successful wight loss program
set reasonable goals; don't let anyone tell you that you need to lose weight
TF: Body weight and body fat can be controlled by balancing calories consumed with calories expanded in daily activities.
true
TF: If both parents are overweight, their children are twice as likely to be overweight as children with one overweight parent.
true
TF: Women usually have higher metabolic rates than men.
false
TF: A history of weight loss reduces metabolic rate.
true
TF: Individuals who increase their fat free mass increase their metabolic rate.
true
TF: People who eat out usually consume more calories than people who eat at home.
true
TF: Most people overestimate the amount of food and calories they consume.
false
TF: Disturbed eating patterns can develop when food is used to regulate emotions.
true
TF: On average, Americans spend more than ten times more time watching television each day than they do exercising.
true
TF: A food with a high energy density has a small number of calories per ounce of weight.
false
TF: Reduced-fat foods usally contain significantly fewer calories than their full-fat counterparts.
false
TF: If you are trying to maintain weight loss, authorities recommend at least 60 minutes of moderate physical activity per day.
true
TF: It is recommended that a person should lose no more than 0.5 to 2 pounds per week.
true
TF: Most over-the-counter diet aids containing fiber contribute about half of a day's recommended dietary fiber intake.
false
TF: The best predictor of maintaining weight loss after a commercial weight-loss program is regular exercise.
true
TF: 95% of people affected by anorexia nervosa are women.
true
TF: The body mass index (BMI) of Miss America winners has increased since the 1920s, paralleling the increase in BMI among Americans.
false
