Chapter 10: Weight Management and Energy Balance
True or false: The type and amount of food you eat can stimulate appetite
True Explanation: The amounts and type of food you eat can also affect your hunger and satiety levels. Protein has the highest satiety value, followed by fat. Carbohydrates have the lowest satiety value.
___________________ is the amount of energy the body uses in order to perform its basic physiological functions
basic metabolic rate
Someone who is in ________________ eats more calories in a day than he or she burns.
energy excess
When watching your weight, you want to snack smart. To do that, you want a snack that is going to __________.
fill you up before it fills you out
The region of the brain that responds to hormones to stimulate satiety is the _________________
ventromedial nucleus
The __________________ refers to the number of calories burned in order to digest, absorb, metabolize, and store food.
thermic effect of food
Fad diets can contribute to the frustrating problem of _____
weight cycling
A good _____ strategy includes a balance of nutritious food and physical activity.
weight management
A body mass index of _____ is considered overweight
27
How many grams of fat would a 20-ounce black, fat-free coffee contain?
0
The thermic effect of food (TEF) is the amount of energy the body needs to digest, absorb, metabolize, and store the food you consume. Though the TEF varies somewhat depending on the type of food, in general, what percentage of kilocalories in the food consumed is used for TEF?
10%
Give examples of energy excess
A new coffee shop opened a block from Lateefa's apartment; she began enjoying an extra large mocha latte after breakfast on the way to work every day instead of her regular black coffee. After changing jobs, Madeline continued to visit her favorite gym at lunch time, but she began eating the "free" sweet treats left in the kitchen every day. Rodrigo read an article stating that artificial sweeteners cause weight gain, so he switched from diet cola to regular cola for his twice-daily soda fix.
Weight change can be a positive step towards better health, but it should be achieved in a healthful way. Achieving this through disordered eating can lead to a wide range of complications and health implications. Please choose the correct statements about disordered eating. A person who obsesses over "clean" eating may have disordered eating habits, even if energy intake is adequate. Anorexia is the only eating disorder that is life-threatening. Individuals with bulimia nervosa always purge by vomiting. Very low calorie diets can lead to dangerous electrolyte imbalances. An individual can have disordered eating habits without having a clinically diagnosed eating disorder.
A person who obsesses over "clean" eating may have disordered eating habits, even if energy intake is adequate. Very low calorie diets can lead to dangerous electrolyte imbalances. An individual can have disordered eating habits without having a clinically diagnosed eating disorder.
The basal metabolic rate (BMR) is the minimum amount of energy needed to maintain basic physiologic functions and keep the body alive. However, this rate is different for each person. Consider the following statements regarding the factors that affect the basal metabolic rate. Select all that apply: Smaller individuals have higher BMRs than larger individuals do. A person's lean body mass accounts for around 70%% of his or her BMR. An athlete is likely to have a lower BMR than a sedentary person of the same size. It is not likely that genetics affect BMR. Stress will affect BMR.
A person's lean body mass accounts for around 70%% of his or her BMR. Stress will affect BMR. (other factors include: age, ethnicity, gender)
Negative energy balance examples
Carter is in his 20s and was just diagnosed with celiac disease. He has been mysteriously losing weight over the last three months. His doctors found that his intestinal villi are damaged and he has not been absorbing enough nutrients from the food he eats. Randall recently started a new job. He used to work at a desk for 8 hours a day, but is now a retail manager, spending all day on his feet walking from one department to another. Besides really liking his new coworkers and work environment, the loose waistband on his work pants has been a nice bonus.
Hunger and satiety are controlled by two regions of the brain (the lateral hypothalamus and ventromedial nucleus) as well as blood sugar levels, state of the organs in the GI tract (empty versus a stretched stomach and chyme entering the small intestine, for example), and a variety of hormones. Some hormones stimulate hunger while others stimulate satiety. List actions that occur during times of staiety
Cholecystokinin (CCK) is released from the small intestine. Fat cells release leptin into the blood. Insulin is released from the pancreas. Ventromedial nucleus responds to hormones.
Genes can influence a person's body weight in a variety of ways. For example, genetic factors can affect levels of appetite hormones, rate of thermogenesis, or the degree to which an unhealthy environment will affect an individual's ability to maintain energy balance. Choose the statement that correctly describes genetic influence on body weight.
Family members often have similar body weights, even if they live in different environments.
Hunger and satiety are controlled by two regions of the brain (the lateral hypothalamus and ventromedial nucleus) as well as blood sugar levels, state of the organs in the GI tract (empty versus a stretched stomach and chyme entering the small intestine, for example), and a variety of hormones. Some hormones stimulate hunger while others stimulate satiety. List actions that occur during times of hunger
Hormones stimulate the lateral hypothalamus. Cholecystokinin (CCK) levels are low. Ghrelin is secreted by the stomach.
Give examples of energy deficit
Hunter moved from Los Angeles to New York recently. His diet stayed the same, but he began walking a lot more in New York since driving was so much trouble. Yin began training for a marathon, but felt like her excess weight was slowing her down. She reduced the size of her lunch and eliminated her afternoon snack most days of the week to try to shed a few pounds.
Give examples of energy balance
Katia decided to start working out with a trainer a few times per week to improve her body composition. She ate a lean protein snack after each session to help with recovery. After he got married, Reginald began making heartier, home-cooked meals, but was sure to increase his visits to the gym and the intensity of his workouts.
Which of the following statements is FALSE? Neuropeptide Y is secreted from the part of the brain known as the hypothalamus to stimulate hunger. Bombesin is a hormone that stimulates satiety and is secreted from the gastrointestinal tract. Leptin is a satiety hormone secreted from the pancreas. Cholecystokinin is hormone that stimulates satiety and is secreted from the gastrointestinal tract.
Leptin is a satiety hormone secreted from the pancreas. Explanation: Leptin is an important satiety hormone, but it is released from fat cells, not from the pancreas. The more fat cells you have, the more leptin they release.
Energy balance examples
Lisa just started college. She finds herself eating a lot more convenience food than she ever used to as part of her new routine. However, she and her roommate also swim laps every other day. As a result, her weight hasn't changed at all. Kiyanna is a firefighter. The physical requirements of the job are intense, and all the firefighters expend a great deal of energy every day. However, they are also pretty good cooks, and they regularly make and eat big, rich meals at the firehouse. As a result, Kiyanna still weighs 148 pounds even after 12 months on the job.
Positive energy balance examples
Miguel had weighed a stable 175 pounds before his move to the city 6 months ago. Though his diet and calorie intake is exactly the same as it used to be, he no longer takes those daily walks through the park. Jessica is staying with her grandparents for the summer. Her grandmother is an exceptional cook, and Jessica finds herself regularly having second helpings as well as indulging in rich desserts. By the end of the summer, her clothes are all tight.
The words "hunger" and "appetite" are often used interchangeably, but they have very different meanings. Which of these statements correctly describes hunger and/or appetite? The feeling of an empty stomach signifies hunger. Eating a full meal and then continuing to pick at appetizers all night while at a party is an example of appetite. Buying four different kinds of dessert at the bake sale table and tasting every dessert is an example of hunger. Hunger is what you experience after smelling the aromas coming from your favorite pizza place on the walk home after lunch.
The feeling of an empty stomach signifies hunger. Eating a full meal and then continuing to pick at appetizers all night while at a party is an example of appetite.
When you maintain an energy imbalance over a long period of time, it will have an effect on your body weight. Consider the following statements and indicate which correctly reflect the result of prolonged energy imbalance on the body. Select all that apply: When you continually eat fewer calories than you use, your body will use its stored energy to compensate. Skipping breakfast and then consuming roughly the same amount of calories as you would have for breakfast as a late night snack instead will eventually lead to energy imbalance and weight gain. The body only has a limited ability to store fat, so eventually, after eating more than you need over a long period of time, your body will stop storing any excess energy as fat. Cutting even 50 kcal from your daily diet will result in weight loss if strictly adhered to over an extended period of time.
When you continually eat fewer calories than you use, your body will use its stored energy to compensate. Cutting even 50 kcal from your daily diet will result in weight loss if strictly adhered to over an extended period of time. (as a whole, the population of the United States has been in a state of energy imbalance for a long time. The nation has been experiencing an "obesity epidemic," with recent data suggesting that 72.6%% of men 20 and over and 64.8%% of women 20 and over are overweight or obese. This prevalence of overweight and obesity has been increasing over time, and continues to increase, indicating that a large portion of the population is in a state of energy excess. Surprisingly though, according to the USDA's Dietary Guidelines for America, 2015-2020 22, average caloric intake is actually within the range of recommended total energy intakes of 2000 to 3000 kcal per day for men and 1600 to 2400 kcal per day for women. )
Which of the following statements are true regarding satiety and hunger? - Glucagon, released from the pancreas when blood glucose levels are low, stimulates the hypothalamus to perceive hunger - Signals from the stomach and small intestine stimulate the hypothalamus to perceive satiety and hunger - an increase in blood glucose levels stimulates the pancreas to release insulin and the hypothalamus to perceive satiety -all of these are true
all of these are true
A craving for a food in reaction to sight, smell, or sound is known as ___________
appetite
In addition to having less fat and fewer calories, a skim-milk latte is also a good source of ___________
calcium
An individual with excess visceral fat in the abdomen may have ______
central obesity
A distended stomach leads to the release of __________________
cholecystokinin
In terms of its nutritional value, you should think of a "designer" coffee drink, such as a white chocolate mocha with whipped cream, as __________.
dessert
When the number of calories a person consumes is equal to the number of calories he or she burns in a day, that person's body is in________________
energy balance
_______________ occurs when the number of calories a person burns in a day is greater than the amount he or she consumes.
energy deficit
The ______ refers to the difference in calories needed to maintain weight before and after weight loss.
energy gap
A person's ________________ is the average calorie intake needed to maintain energy balance based on factors such as age, gender, height, weight, and activity level.
estimated energy requirement
True or false: The cerebral cortex is the part of the brain that is responsible for satiety, or feeling full
false Explanation: The region within the brain that determines the sensation of fullness or satiety is the hypothalamus.
An individual at a(n) _____ has a low risk of developing weight-related health problems.
healthy weight
________________ is a strong sensation indicating a need for food
hunger
Weight loss is a common goal among many adults, and losing weight can be very difficult. There are countless approaches to consider, but an often-overlooked area is the role of an individual's environment. Environmental factors can be a good place to start for people looking to lose weight or prevent weight gain. Which of these statements describe environmental factors that can make it difficult for an individual to lose weight or maintain weight loss? increased use of personal vehicles, telephones, and computers increased number of meals eaten outside the home decreased portions sizes in restaurants and movie theaters energy density of convenience foods shift from manual labor to office work
increased use of personal vehicles, telephones, and computers increased number of meals eaten outside the home energy density of convenience foods shift from manual labor to office work
_____________________ is the hormone released by the pancreas after carbohydrates are ingested.
insulin
Hormones that stimulate hunger act on the region of the brain called the __________________
lateral hypothalamus
A person's __________________ refers to his or her total body mass minus fat mass.
lean body mass
You are snacking on a power bar but want to keep your snack to about 100 calories. How much can you eat?
less than 1/2
If you must have a designer mocha drink, try an 8-ounce drink with skim milk and __________.
no added whipped cream
______ can be a helpful complement to a weight gain program.
resistance training
Which one of the following snack items will provide the most volume, or largest portion size, for a mere 100 calories?
salad
The state during a meal that influences how much and how long you eat is called ________________
satiation
The "designer" coffee drink gets its high calorie count from whole milk, whipped cream, and __________.
sugary flavoring
______ is located around organs in the chest and stomach.
visceral fat
________________ involves applying strategies that allow someone to keep his or her body weight within a healthy range.
weight management
