Chapter 8: Managing Your Weight

True or False: Overweight people have a shorter life expectancy that underweight people

False: underweight people have a shorter life expectancy than overweight people

True of False: 2/3 of daily calories come from highly advertised junk foods

False; 1/3 of our daily calories come from advertised junk foods

True of False: Genes control whether our metabolism is fast (burns off most excess cal) or "thrifty" (tends to conserve food energy)

True

The three most common types of eating disorders

anorexia nervosa, bulimia nervosa, and binge eating disorder

In last quarter century (25 years) the number of obese adults has ___________

more than doubled

__________ has the highest death rate of any psychological illness

anorexia

What is ghrelin and what does it do

- Hormone made in stomach and small intestine - stimulates appetite

What is leptin and what does it do?

- Hormone that resides in your fat cells - If your fat cell size increases, then level levels will increase - It speeds up metabolism and inhibits appetite

Why do most diets fail

- Most diets fail because they don't incorporate lifetime changes in food selection and an overall increase in physical activity. - It is recommended that person should lose no more than 0.5 to 2 pounds per week in order to maximize fat loss and minimize lean tissue loss.

positive caloric balance

- a state in which the amount of calories consumed in food exceeds the amount of calories expended through metabolism and physical activity - good for weight gain

negative caloric balance

- a state in which the amount of calories consumed in food falls short of the amount of calories expended through metabolism and physical activity - good for weightloss

how do our built-in appetite controls make diets less effective

- bodies make natural compounds that say "you're full" - these appetite suppressing compounds are weaker than the ones that increase appetite so they are easier to ignore

How to increase BMR

- can be influenced by activity level and body composition - more lean tissue you have, the greater BMR - more fat tissue you have, the lower BMR

How can eating disordered affect your wellness

- disrupt relationships, emotions, and concentration - lead to injury, hospitalization, or death

Xenical

- prescription that partially blocks digestion of fats - lose average 13lbs in a year - side effects oily stools/spotting; sharting (shit+fart same time); and urgent elimination

common characteristics of anorexia

- refusal to maintain BMI 18.5; intense fear of gaining weight; disturbed body perception; amenorrhea (stop of menstruation) for 3+ months

gastric bypass

- surgeon makes permanent small stomach pouch that connects to small intestine - surgical treatment for obesity; portion of stomach is stapled off and bypassed so that it holds less food - irreversible

gastric banding

- surgical means of producing weight loss by restricting stomach size with a constricting band that acts like a belt; eat less, full longer - surgically reversible

It is recommended that person should lose no more than ___ to __ pounds per week in order to maximize fat loss and minimize lean tissue loss.

0.5 to 2 pounds

A person is more likely to remain healthy throughout life if

1. BMI is between 21 and 23 (for a woman); 22 - 24 (for a man) 2. BMI and waist size remains the same throughout your adult life 3. Body fat deposits occur around hips and thighs rather than abdomen.

Less than ___ (about __%) of Americans are at a healthy weight

1/3 30%

Men burn ___-__% more calories than women, even at rest

10-20%

On average, Americans 20-39 eat ___% of they daily calories from fast food

15%

What percentage of American children are obese?

16.9%

Over ____ (about __%) of Americans over age 20 are _______ or _____

2/3 70% overweight or obese

About ______ American women and ______ American men meet the criteria for one of these disorders during their lifetime.

20 million American Women 10 million American Men

What percentage of Americans are obese?

35%

What percentage of Americans are overweight?

35%

A person must cut or expend _______ calories to lose a pound of fat.

3500

__% of Americans engage in no exercise, sports, or physical activity during their leisure time

40%

Specify the waist measurements associated with metabolic syndrome

40+ inches for a man 35+ inches for a woman

common causes of death in an anorexic

5-20% eventually die from medical conditions brought on by vitamin/mineral deficiencies or physiological results of starvation

Obesity and mortality

BMI 30+ cuts 6-7 years off life of nonsmoker BMI 30+ cute 13-14 years off like of smoker

the most common eating disorder in the United States

Binge eating disorder

Generally, how is globesity rising?

Cultures are moving away from traditional diets and manual labor

How does lack of exercise contribute to current obesity rates?

Ease of modern life spares exertion of hundreds of calories per day that we don't burn pff while sitting at desks, driving, watching TV

List 6 chronic diseases related to excess body fat

Hear disease; stroke; type 2 diabetes; sleep apnea; arthritis; and cancer

Why do some ethnic groups have "thrifty genes"

Helped ancestors survive famine by slowing down metabolism to conserve food energy

Underweight

In an adult, a BMI below 18.5 or a body weight more than 10 percent below recommended levels

Overweight

In an adult, a BMI of 25-29, or a body weight more than 10% above recommended levels

Obese

In an adult, a BMI of 30+, or a body weight more than 20% above recommended levels

What percentage of Americans over the age of 20 are underweight?

Less than 2%

The highest percentage of overweight adults in US are *see Diversity Box p.290*

Native American Males(78%) and Females (65%) Hispanic Males(76%) and Females (66%)

How do biological and cultural factors interact with overweight/obesity likelihood

Our family and ethnic group influences what, when, and how much we eat and how much we exercise and do activities

How do hereditary factors contribute to obesity?

People with overweight/obese family are more likely to be overweight during adulthood People with thin families tend to be thin in adulthood

Where in the United States are the highest rates of obesity

Southern and upper Midwestern States

True or False: Eating disorders can be treated, but there are no quick or simple solutions for them because they have complex physical, psychological and social causes that unfold over many years

True

True or False: The majority of Americans are either overweight or obese

True

True or False: a person's overall percentage of body fat is more important than body weight or the specific amount of weight a person loses

True

True or False: majority (60 - 70%) of your daily calorie intake (between 900 - 1800 calories per day) is consumed as your body sustains basic functions (e.g. heartbeat, breathing, etc)

True

True or False: people eat more treats if they are available in plain sight than if they same food is less accessible

True

True or False: the best approach for weight loss combines an increase in physical activity with moderate calorie restriction.

True

What is the correlation between they layout of towns and obesity rates?

Walkable neighborhoods with fresh produce grocery stores have child obesity rates 1/2 as high as those without

How does a healthy BMI relate to regular exercise?

Weight and BMI in recommended levels increases energy and reduces injury likelihood during physical activities

Who coined the term "globesity"

World Health Organization (WHO)

anorexia nervosa

a persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss

set point

a preprogrammed weight that your body returns to easily when you gain or lose a few pounds

Body Dysmorphic Disorder (BDD)

a psychological syndrome characterized by unrealistic and negative self-perception focusing on a perceived physical defect

yo-yo dieting

a series of diets followed by eventual weight gain

iso-caloric balance

a state in which the amount of calories consumed in food is approx the same as the amount of calories expended through metabolism and physical activity

Fast Weight Loss

a temporary decrease in tissue fluids and lean muscle mass

Binge Eating Disorder (BED)

a variation of bulimia that involves binge eating but usually no purging, laxatives, exercise, or fasting

what should you look for in a diet plan

advocates balanced nutrients and regular exercise

bulimia nervosa

an eating disorder characterized by frequent episodes of binge eating followed by purging such as self-induced vomiting

disordered eating

atypical, abnormal food consumption that diminishes wellness but is usually neither long-lived nor disruptive to everyday life

Resting Metabolic Rate (RMR)

basal metabolic rate plus the energy expended in digesting food

Energy Balance *Simplified*

calories consumed=calories expended

common characteristics of bulimia

consume much more food that most would during given period of time and feel a loss of control over it

Study shows that American weight gain was closely associated with___________

consuming foods like potato chips, potatoes, sugary drinks, red/processed meats

why are most diet products and plans are ineffective

diet products don't have to be proven to work by FDA diet plans that cut out major food groups result in nutrient deficiency

All eating disorders share the central feature

disturbed patterns of eating and perceptions of body image

eating disorders

disturbed patterns of eating, dieting, and perceptions of body image that have psychological, environmental, and possibly genetic underpinnings and that lead to consequent medical issues

which diet is easier for people to stay on and results in better long-term eating habits

flexible diets

Why do women tend to burn fewer calories than men?

higher levels of essential body fat and lower ratio of lean body mass to fat mass

Whole day approach

individually tailored, choice-based, physical activity program that promotes increased longterm physical activity levels in older adults. The program is based on social-cognitive theory. Program components include assessment of and training in self-efficacy, readiness to change, and motivational skills

How can being underweight hurt fitness levels?

it can lead to muscle wasting as body breaks down muscle tissue for energy when fate stores are low

How do food prices influence consumption?

junk food tends to be less expensive

How does non-exercise activity decrease risk of being overweight/obese?

lean people burn 279-477 more cal/day than obese people via this activity

How to outsmart and reset your set point

lose weight slowly and increase exercise

Globesity

obesity as affecting a very large percentage of the global population; the public-health crisis of globesity

how binge eating disorder differs from bulimia

people with BED usually are overweight/obese but tend to binge much more than typical obese person BED doesn't involve purging

key differences between bulimia and anorexia

people with bulimia are often normal weight

Energy Balance

relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity

How can being overweight hurt fitness levels?

too much body fat can strain bones, joints, and muscles and make exercise harder and injury more likely

non-exercise activity

routine daily activities such as standing up and walking around that use energy but are not part of deliberate exercise

The changes a person makes in diet and exercise habits cannot be _____-____ fixes; they must become _____________________

short-term a new way of life

list three examples of disordered eating

skipping meals, going on diet after diet, and binging on junk food

How does ghrelin explain the link between sleep and weight gain

sleeping less than 6 hours/night can increase ghrelin levels which increases appetite

Healthy Weight Loss

slow, sustained loss of fat combined with increases in muscle mass and the lean body mass

How do education and income factors interact with overweight/obesity likelihood

the higher a persons education level and the more money (s)he/they make the more likely the individual is to be physically active

What is "portion distortion"

the perception that large portions are appropriate to eat at one sitting; caused by the increase in portions served primarily in restaurants

the focus of eating disorder therapy

the psychological, social, environmental, and physiological factors that have contributed; developing new eating behaviors; building confidence; deal with depression, etc

weight cycling

the repeated pattern of loss and regain of body weight, from illness or dieting

primary goal of eating disorder treatments

to reduce the threat to the patient's life posed by their eating behaviors and the physical damage they can cause to bones, teeth, throat, esophagus, stomach, intestine, heart, and other organs

Dieters often fail to lose weight because

they underestimate how many calories they consume and overestimate how many they burn off with exercise

obese people have an overall mortality rate almost _____ that of non-obese people

twice

Weight Stigma and social consequences of weight

weight stigma is prejudice against overweight people Consequences in education; employment; health care; and social interactions

flexible diets

weight-loss regimens that focus on portion size and make allowances for variations in daily routine, appetite, and food availability

rigid diets

weight-loss regimens that specify strict rules on calorie consumption, types of foods, and eating patterns

basal metabolic rate (BMR)

your baseline rate of energy use, dictated by your body's collective metabolic activities