Chapter 7

What are the characteristics of an appropriate weight-loss program?

(1) they meet nutritional needs; (2) they can adjust to accommodate habits and tastes; (3) they emphasize readily obtainable foods; (4) they promote changing habits, include mindful eating, that discourage overeating; (5) they encourage regular physical activity; and (6) they help change obesity-promoting beliefs and rally healthy social support.

What are the four main purposes for which the body uses energy? Approximately how much does each component contribute to overall energy use in the body?

1. Basal metabolism (60% to 75% of total energy output) represents the minimal amount of calories needed to maintain the body at rest. Primary determinants of basal metabolic rate include quantity of lean body mass, amount of body surface, and thyroid hormone concentrations in the bloodstream. 2. Physical activity calorie expenditure (15% to 35% of total energy output) represents calorie use for total body cell metabolism above what is needed during rest. 3. Thermic effect of food (5% to 10% of total energy output) represents the calories needed to digest food and absorb and process nutrients recently consumed. 4. Thermogenesis (small, variable percentage of total energy output) includes nonvoluntary, heat-producing activities, such as fidgeting, as well as shivering when cold.

What are the components necessary to gain weight as muscle and not as fat?

A combination of a balanced diet containing protein and carbohydrates, including lots of fruits, vegetables, and whole grains, and a low level of fat, along with strength training is needed to gain weight as muscle.

What are five methods by which body fat content can be estimated?

Body fat content can be estimated using a variety of methods such as underwater weighing, air displacement, skinfold thickness, bioelectrical impedance, and DEXA.

What are the main components of energy balance

Energy balance involves matching energy (calorie) intake with output.

How is the energy content of food determined and expressed?

Energy content of food is expressed in calories (kcals) and can be determined using a bomb calorimeter.

What role does nurture (environment) play in determining body weight?

Environmental factors, such as high-fat diets and inactivity, literally shape us. Also, socioeconomic status, overweight friends and family, a cultural/ethnic group that prefers higher body weight, a lifestyle that discourages healthy meals and adequate exercise, easy availability of inexpensive high-calorie food, limited access to fresh fruits and vegetables, excessive television viewing, smoking cessation, lack of adequate sleep, emotional stress, and meals frequently eaten away from home.

. What should individuals remember about physical activity as part of their weight-loss plan?

Increasing physical activity in daily life should be part of any weight-loss plan.

What are the BMI, body fat percentage, and waist circumference values for men and women that are associated with increased risk of health problems related to being overweight?

Overweight and obesity typically are associated with excessive body fat storage. The risk of health problems related to being overweight especially increases under the following conditions: • Body mass index (BMI) of 25 or more (calculated as weight in kilograms divided by height squared in meters). • Men with over 24% body fat and women with over 37% body fat (classified as obese). • A waist circumference more than 40 inches (102 centimeters) in men and more than 35 inches (89 centimeters) in women.

What behavior modification steps are helpful in changing problem eating behaviors to increase weight-loss success?

Stop over eating, reduce temptations, rethink attitudes about eating, social support and observation of cues that lead to eating

What are "calorie creep" and the weight-loss plateau and how can they lead to weight gain?

The level of calorie deprivation needed to lose weight can be hard to maintain, and a person may begin to eat more calories than his or her diet recommends, causing a "calorie creep." At the beginning of a weight-loss program, people typically lose fluid as well as fat, causing a larger weight-loss in the first week. After that initial fluid loss is over, they hit a weight-loss plateau. Also, the person's metabolism begins to adjust to the lower calorie intake.

How does mindful eating help control hunger?

The principles of mindful eating include being aware of the entire eating experience from food preparation to consumption, including recognizing and respecting the physical hunger and satiety cues, and being wise in eating decisions. The key is nonjudgemental awareness

How is underweight defined and what are some of its primary causes?

a BMI less than 18.5. Primary causes include factors such as cancer, infectious disease (e.g., tuberculosis), digestive tract disorders (e.g., chronic inflammatory bowel disease), and excessive dieting or physical activity.

How is the body mass index determined?

by dividing weight in kilograms by height in meters squared.

​Obesity leads to an increased risk of which diseases?

cardiovascular disease, some types of cancer, hypertension, type 2 diabetes, certain bone and joint disorders, and some digestive disorders.

What methods can be used to measure energy use by the body?

direct calorimetry and indirect calorimetry

What are the Dietary Guidelines related to balancing calories to manage weight?

focus on healthier dietary patterns translating to reduced discretionary calorie intake and meeting physical activity recommendations.

Estimated Energy Requirement can be calculated based on which five factors?

gender, height, weight, age, and amount of physical activity.

How is body weight influenced by nature?

genes effect metabolic rate, fuel use, brain chemistry, body shape

How are hormones involved in hunger control?

ghrelin in your blood, along with an empty stomach, signals the brain that you are hungry. Likewise, nerves in the stomach signal the brain when you are full.

What are the surgical options for morbidly obese people who have failed to lose weight with other weight-loss strategies?

undergoing surgery such as reducing the volume of the stomach to approximately 30 milliliters. Aka gastroplasty

How restrictive is a very-low-calorie diet plan? Why is monitoring by a qualified health professional important?

​A very-low-calorie diet plan contains 400 to 800 kcal per day. Careful monitoring by a physician is crucial for both surgical and very-low-calorie diet treatments.