Chapter 7 energy balance and weight control

repeated cycles of weight loss followed by weight regain

"yo-yo" dieting refers to

18.5-24.9

BMI of healthy weight

greater or equal to 30

BMI of obesity

25.0-29.9

BMI of overweight

less than 18.5

BMI of underweight

long term and a lifestyle change

Treatment for overweight and obesity should be

heart rate, sweat rate, heat loss, heat production

a calorie counter (fitness tracker) typically calculate calories by measuring

low glycemic index foods

a carbohydrate- focused diet relies on____

bile, feces, urine, sweat

a detoxification diet is not recommended because the body has its own system to rid the body of harmful substances by converting them to water-soluble compounds that are excreted in

pedometer

a device is used to monitor activity and steps

fitness tracker

a device that tracks steps, distance, sleep patterns, and calorie expenditures by measuring heart rate, sweat rate, or heat loss and production is called a

set a goal of one pound weight loss per week, and control problem eating behaviors

a diet plan promoted in a fashion magazine states, "Eat all you want and lose 10 pounds in 2 weeks." This statement does NOT agree with sound weight loss recommendations, such as

thrifty

a person who need fewr calories and stores fat more readily than the average human may have inherited a(n)_____ metabolism

increased fat storage and obesity

a positive energy balance, physical inactivity, and a low BMI all contribute to____

3500 kcal

approximately how many calories are in one pound of fat tissue

increases

as lean muscle mass increases as a result of physical activity, metabolic rate

helping with weight loss, helping a person stay physically fit, helping maintain lower body weight, and boosting self-esteem

benefits of physical activity include

increased bon density, increased lean muscle mass, decreases fat mass, and increased metabolic rate

benefits of physical activity on body composition and metabolic rate include

cognitive restructuring

changes our frame of mind ex) substitute exercise for relaxation after a stressful day instead of eating comfort food or alcohol

stores fat more readily than average people, built-in safeguard against starvation, and body requires few calories/day than average people

characteristics of a person with a thrifty metabolism

recommends purchased of expensive supplements and short-term focus

characteristics of an unreliable weight-loss plan (i.e., fad diet)

promotes quick weight loss, recommendations the use of expensive supplements, and lacks scientific support

characteristics of unreliable weight-loss programs

performing regular physical activity, controlling caloric intake, controlling problem behaviors

components of the weight-loss triad include

energy for physical

components of total energy expenditure is mostly easily altered to achieve weight management goals

avoiding dramatic swings in blood glucose

diets that emphasize foods low glycemic index claim to regulate appetite by

body heat released by a person

direct calorimetry measures the amount of

body heat; oxygen consumption

direct calorimetry measures____ while indirect calorimetry measures____

basal metabolic rate (BMR), physical activity, thermongenesis

energy use from highest to lowest

stressful work conditions, lack of safe outdoor recreation facilities, and abundance of fast food establishments

environmental factors that may promote obesity include

excess food intake, slower metabolic rate, and limited physical activity

factors contribute to weight gain during during adulthood

excess weight gain during pregnancy, period of stress and boredom, and childhood obesity

factors leading to female adulthood obesity include

liver

fat released directly from abdominal adipose tissue is transported directly to the

satiety

foods that are high in fiber and water promote

increases

having a lower socioeconomic status____ the risk of becoming overweight or obese

bone and joints disorders, liver damage, surgical risks

health concerns associated with excess body fat include

negative

in order to lose weight, energy balance must be

increase

increases in lean body mass will_____ basal metabolic rate

bioelectric impedance

is used to estimate body fat content by sending a painless, low-energy electrical current through the body and measuring the resistance to the electrical flow

nature

metabolic rate, fuel use, and brain chemistry are all examples of the influence of______ on body weight

less than

negative energy balance occurs when energy input is ______ energy output

no scientific merit

novelty diets that exclude a food group or include only one or two foods are based on

set-point theory

opponents of the_____ argue that weight does not remain constant throughout adulthood

weight loss reduces calories cost of weight-bearing activities, weight loss increases efficiency of fat storage, and reduce calorie intake decreases blood concentration of thyroid hormones

physiological changes that endorse the set-point theory include

contingency management

prepares one for situations that may trigger overeating ex) prepare an alternative plan for exercise in case it rains

1) initial temperature of a layer of water surrounding an insulated chamber is measured 2) body heat of a person in the insulated chamber raises temperature of the water surrounding the chamber 3) difference between initial and final water temperature is used to determine energy expenditure

procedure for measuring direct calorimetry from the initial step

stimulus control

puts us in charge of temptations ex) cover cookies with foil and remove energy-dense snacks from the kitchen counter

lean muscle mass depiction and water loss

rapid weight loss at the beginning of a weight loss program is a result of

calorie intake

reading food labels, writing down everything you eat and drink, and using diet analysis software to adjust calorie intake are all ways to monitor_____ during a weight-loss program

self-monitoring

reveals patterns of unconscious overeating ex) record food intake and physical activity

10%;40%;80%

risk factors with their chance of obesity: -no obese parents -one obese parents -both parents are obese

chain-breaking

separates behaviors that tend to occur together

the body closely regulates the body weight and body fat content and humans have a genetically predetermined body weight or body fat content

the Set Point Theory of weight maintenance purposes that

adipose tissue

the amount and location of_______ in the body are important predictors of cardiovascular disease risk.

research reviewed in a scientific journal

the best indication of an effective weight-loss aid

-weight in kilograms divided by the square of the height in meters -weight in pounds multiplied by 703, and divided by the square of the height in inches

the body mass index is defined as

absorption, digestion, and processing

the energy required for the thermic effect of foods is due to the ____ of nutrients

menopause, positive energy activity, composition of the diet, low basal metabolic rate

the factors that encourage excess body fat stores and obesity include

learning to follow the body's hunger cues, remaining physically active, and regularly eating a healthy diet

the factors that help one to maintain an appropriate height/weight value include

increases inflammation, increases insulin resistance, and increases blood vessel restriction

the health risks that are caused by fat storage in abdominal adipose cells

low-carbohydrate diet

the initial rapid loss on a____ is due to losses of glycogen stores, lean tissue, and water loss

when raised apart, they have similar weight and body fat patterns

the main insight that was gained by the study of identical twins was

Hydrostatic Weighing (Underwater Weighing)

the method of estimation total body fat by weighing the individual on a standard scale and then weighing him or her submerged water is known as

bioelectrical impedance

the method used to estimate total body fat that uses a low-energy electrical current is known as

behavior modification, increased physical activity, and decrease calories intake

the most reliable treatments for the conditions of overweight or obesity

obesity

the public, private, and non-profit organizations are currently working together to find a solution to the public health crisis of _______, now considered an epidemic in the United Stated

body weight

the set point theory often refers to the close regulation of

behavior modification

the three components of a sound weight-loss plan includes adding physical activity, restriction calories, and

technology

there are fewer opportunities to expand calories because of the increased prevalence of

decrease calorie intake, increase physical activity, and make positive behavior changes

three principals that are most important in a weight-loss program

false

true or false: a weight-loss plan leading to a weight reduction of more than 5 pounds in 2 weeks is a safe and effective way of losing weight

true

true or false: currently, there is no clinical evidence to support the benefits of detoxification diets

false

true or false: during the measurement of bioelectric impedance, greater adipose stores are associated with lower resistance to electrical flow

false

true or false: meal replacement plans encourage long-term success for weight loss because they teach dieter to select an prepare healthy foods on their own

true

true or false: poverty in the United States is associated with obesity

false

true or false: pregnancy would be a time when a person should be sure to maintain a negative energy balance

true

true or false: successful, sustainable weight loss is simple: just reduce calorie intake

true

true or false: the weight gain that typically occurs during adulthood is result of an imbalance between energy intake and energy expenditure

cardiovascular diseases

very-low fat diets, such as the Pritikin Diet and the "Eat More, Weigh Less" plan are most useful for reducing risk for

hypertension, high blood glucose, and obesity

weight-related conditions that indicate a need to lose weight include

plums, peaches, cherries, apricots

what are the stone fruits?

hypothalamus

what part of the body closely monitors and regulates body fat

positive

when a person's energy input is greater than his energy output, that person is in______ energy balance

resting

when assessing a person's metabolic rate, the____ metabolic rate is calculated if the individual has not fasted and/or not rested for 12 hours prior to the test

ketosis

when the body burns fat without carbohydrate, it causes the body to go into the metabolic state of____

set-point theory

which theory proposes that humans have a genetically predetermined body weight that is closely regulated by the hypothalamus and the hormone leptin