Chapter 10 - Weight Management & Energy Balance

In men, a waist-to-hip ratio higher than what is associated with an increased risk for chronic disease?

0.90

As much as approximately ______ percent of an individual's total energy need is determined by the thermic effect of food (TEF).

10%

Approximately how many kilocalories are in a snack bar that contains 6 grams of fat, 10 grams of carbohydrate, and 2 grams of protein?

102 kcal

The average healthy adult female between 20 and 49 years of age carries __________ of her weight as body fat.

22-26%

An energy deficit of approximately __________ kilocalories over time will result in the loss of 1 pound of fat.

3,500

On average, an individual's BMR decreases approximately 3 to 5 percent per decade after what age?

30

Research studies have shown that the risk for developing type 2 diabetes and hypertension begins to increase at a BMI greater than

30 kg/m2

A woman with a waist measurement of more than _______ inches or a man with a waist measurement of _______ inches is at higher risk for developing several chronic diseases.

35-40

In theory, what would be the approximate weight gain of a person who consumes an excess of 500 kcal every day for four weeks (e.g., about 28 days)?

4 lbs

Calculate the approximate weight loss if a person reduced his or her intake by 500 calories each day for four weeks (28 days)?

4 pounds It takes a deficit of 3,500 calories to lose 1 pound. A deficit of 500 calories daily for 28 days will result in a total energy deficit of: 500 calories x 28 days = 14,000 calories. This total calorie deficit would result in a weight loss of: 14,000 total calorie deficit / 3,500 calories per pound = 4 pounds. Reducing intake by 250 calories each day for 28 days would result in a weight loss of 2 pounds: 250 calories x 28 days = 7,000 calories; 7,000 total calorie deficit / 3,500 calories per pound = 2 pounds. Reducing intake by 375 calories each day for 28 days would result in a weight loss of 3 pounds: 375 calories x 28 days = 10,500 calories; 10,500 total calorie deficit / 3,500 calories per pound = 3 pounds.

Approximately __________ percent of your total energy need is determined by your basal metabolic rate (BMR).

50-70

How many minutes per day, on average, do successful "losers" in the National Weight Control Registry spend engaged in physical activity?

60

Which of the following statements about weight-loss diets is true?

Achieving an energy deficit is more important than the precise composition of the diet

Basal metabolic rate (BMR) refers to the _____.

Amount of energy expended by the body to meet its basic physiological needs

Surgical procedures that reduce the volume of the stomach are collectively referred to as __________ .

Bariatric surgery

Which of the following affects a person's basal metabolic rate (BMR)?

Body size; Gender; Age

What instrument is used to measure the thickness of fat located just under the skin in various body locations?

Calipers

You just ate a large plate of pasta and tomato sauce, so your stomach is full and distended. Which hormone is released because of the distention of your stomach?

Cholecystokinin

According to health experts, what three areas of life must a person adjust for successful, long-term weight loss?

Diet, physical activity, and behavioral modification

The process in which a person expends more energy (kilocalories) than he or she consumes is termed ________.

Energy deficit or negative energy balance

A form of purging in bulimia nervosa includes __________.

Excessive exercise; self-induced vomiting; fasting

Which of the following would NOT be practical advice to overcome the "I don't have enough time!" barrier to physical activity?

Force yourself to exercise at least 45 minutes at a time every day

Which of the following are examples of nutrient-dense, high-fiber snacks that can aid in weight loss?

Fresh fruit salad over low-fat Greek yogurt; Raw veggies and hummus; Peanut butter on whole-grain toast

Which are examples of low-energy-density, high-volume foods that can aid in weight loss?

Fresh fruit salad; Raw veggies and salsa; Cottage cheese

What hormone is associated with increased hunger?

Ghrelin

Which of the following hormones increases appetite?

Ghrelin

Which of the following factors exemplifies the role of the food environment in influencing the risk for obesity?

Government subsidies keep the price of corn chips below the cost of strawberries.

Which of the following can increase your risk of becoming obese?

Having a father who is obese; having a sedentary lifestyle; having a mother who is overweight

Being overweight can increase your risk of __________.

Heart disease; osteoarthritis; gallbladder disease

Which of the following hormone decreases appetite?

Leptin

Abdominal (or central) obesity is a key risk factor for which of the following disorders?

Metabolic syndrome

Which of the following statements about a person's obesity risk is TRUE?

Obesity researchers have mapped more than 100 variables that influence obesity risk.

Kyle has a body mass index (BMI) of 27. He is considered __________.

Overweight

All of the following are considered to be part of basal metabolism EXCEPT ________.

Performing activities of daily living

Body Mass Index (BMI) calculations of several football players on a university team show that they are overweight or even obese. Which statement is most likely correct?

The football players' muscle weight is probably responsible for the elevated BMIs

What type of weight loss will an individual experience by restricting Calories but not increasing his or her level of physical activity?

The individual will lose lean body tissue

Which of the following BEST exemplifies mindful eating?

While eating a bowl of stew, Kathrin notices how it warms her mouth and how the fragrances and flavors of garlic and thyme feel comforting to her.

Which of the following individuals would MOST likely have the lowest basal metabolic rate?

a 28-year-old anorexic woman

A healthy weight is ________.

a body weight that does not increase a person's risk of developing weight-related health problems or diseases

A healthy weight is __________.

a body weight that does not increase your risk of developing weight-related health problems or diseases

Part complete Body mass index (BMI) is BEST described as

a ratio of an individual's body weight to height, squared.

The term central obesity refers to the __________.

accumulation of excess fat in your stomach area

Fatigue, weakness, hair loss, electrolyte imbalances, and irregular heart rhythm are all common in people with what type of eating disorder?

anorexia nervosa

Lanugo, or downy hair growth, is common in what type of eating disorder?

anorexia nervosa

The three components of total energy expenditure are

basal metabolic rate, physical activity, and the thermic effect of food.

An apple-shaped fat pattern increases a person's risk for which kind of disease?

cardiovascular

Excess fat around the __________ represents a greater risk to health than excess fat located elsewhere on the body.

central abdominal area/stomach/waist

Which of the following is NOT a reason that bariatric surgery fails to achieve long-term weight loss for most people?

chronic diarrhea and vomiting

Which of the following may increase a persons' risk for becoming obese

dining out frequently; having a sedentary lifestyle; genetics

In a state of energy balance

energy consumed is equal to energy expended

Ghrelin is a(n)

gastric hormone that stimulates appetite.

Being underweight increases a person's risk of developing

infection and illness

Which of the following is NOT an effective long-term treatment for obesity?

liposuction

What is the best approach to lose weight?

reduce daily energy intake and increase daily energy expenditure.

The thrifty gene theory suggests that

some people possess a gene that causes them to expend less energy than other people.

Examples of a restricted-carbohydrate, high-protein diet include __________.

the Atkins' Diet and the South Beach Diet

Which of these statements about the body mass index (BMI) is FALSE?

the BMI should be used as a diagnostic tool for individuals

Which of the following is the physiological control center for hunger regulation?

the hypothalamus

The amount of energy expended by the body in digesting, absorbing, transporting, metabolizing, and storing nutrients is called

the thermic effect of food

Which of the following is considered the MOST accurate method for estimating a person's body fat composition?

underwater weighing

A body mass index (BMI) of 16.9 for either a man or a woman indicates the person is __________.

underweight

Individuals with a body mass index less than 18.5 kg/m2 are classified as

underweight

Approximately what percentage of our total energy output is attributable to the thermic effect of food?

up to 10 percent

All of the following are considered to be part of basal metabolism EXCEPT __________.

walking up stairs