Podcast
Questions and Answers
An individual with a BMI of 28 kg/m² would be classified as:
An individual with a BMI of 28 kg/m² would be classified as:
- Overweight (correct)
- Normal weight
- Underweight
- Obese
Which of the following scenarios best illustrates the difference between hunger and appetite?
Which of the following scenarios best illustrates the difference between hunger and appetite?
- Feeling full after eating a large meal versus experiencing stomach rumbling when skipping a meal.
- Choosing a salad over a burger because you know it's healthier versus wanting a burger despite not being hungry.
- Eating a snack due to boredom while watching TV versus eating because your blood sugar is low.
- Craving a specific type of food when stressed versus experiencing physical weakness when you haven't eaten in a long time. (correct)
If a person consistently consumes 200 calories more than they expend each day, what is the most likely long-term outcome, assuming no changes in their activity level?
If a person consistently consumes 200 calories more than they expend each day, what is the most likely long-term outcome, assuming no changes in their activity level?
- They will maintain their current weight indefinitely.
- Their lean body mass will increase.
- They will gradually lose weight.
- They will gradually gain weight. (correct)
Why is BMI not always an accurate indicator of health?
Why is BMI not always an accurate indicator of health?
Which of the following individuals would likely have the highest Basal Metabolic Rate (BMR), assuming all other factors are equal?
Which of the following individuals would likely have the highest Basal Metabolic Rate (BMR), assuming all other factors are equal?
If someone eats a 500-calorie meal, approximately how many calories will be used for the Thermic Effect of Food (TEF)?
If someone eats a 500-calorie meal, approximately how many calories will be used for the Thermic Effect of Food (TEF)?
Which hormone primarily stimulates appetite before meals, signaling the need for energy intake?
Which hormone primarily stimulates appetite before meals, signaling the need for energy intake?
According to the set-point theory, what physiological response would you expect to see in someone who intentionally restricts their calorie intake to lose a significant amount of weight?
According to the set-point theory, what physiological response would you expect to see in someone who intentionally restricts their calorie intake to lose a significant amount of weight?
Which of the following is the most sustainable and healthy approach to weight loss?
Which of the following is the most sustainable and healthy approach to weight loss?
What is the primary risk associated with weight-loss supplements?
What is the primary risk associated with weight-loss supplements?
Which eating disorder is characterized by recurrent episodes of binge eating followed by compensatory behaviors to prevent weight gain?
Which eating disorder is characterized by recurrent episodes of binge eating followed by compensatory behaviors to prevent weight gain?
Which of the following is an example of Non-Exercise Activity Thermogenesis (NEAT)?
Which of the following is an example of Non-Exercise Activity Thermogenesis (NEAT)?
Why is visceral fat considered more dangerous to health than subcutaneous fat?
Why is visceral fat considered more dangerous to health than subcutaneous fat?
What is the main principle behind gastric bypass surgery as a weight-loss intervention?
What is the main principle behind gastric bypass surgery as a weight-loss intervention?
Which of the following is a critical component of the 'ABCs of behavior modification' in the context of weight loss?
Which of the following is a critical component of the 'ABCs of behavior modification' in the context of weight loss?
Flashcards
Overweight BMI range
Overweight BMI range
25–29.9 kg/m²
Obesity BMI
Obesity BMI
30+ kg/m²
Appetite
Appetite
A psychological desire for food.
Hunger
Hunger
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Energy balance
Energy balance
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Lean body mass
Lean body mass
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Visceral fat
Visceral fat
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Basal Metabolic Rate (BMR)
Basal Metabolic Rate (BMR)
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Thermic Effect of Food (TEF)
Thermic Effect of Food (TEF)
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Non-Exercise Activity Thermogenesis (NEAT)
Non-Exercise Activity Thermogenesis (NEAT)
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Ghrelin
Ghrelin
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Peptide YY (PYY)
Peptide YY (PYY)
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Set-point theory
Set-point theory
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Long-term weight loss strategy
Long-term weight loss strategy
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ABCs of Behavior Modification
ABCs of Behavior Modification
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Study Notes
- A BMI of 25–29.9 kg/m² is classified as overweight.
- A BMI of 30+ kg/m² is classified as obese.
- 70% of adults in the U.S. are overweight or obese.
- A high-calorie diet and low physical activity is known as an obesogenic environment which is the main reason for increasing obesity rates.
- Appetite is a psychological desire for food, while hunger is a physiological need for food.
- Energy balance is when calories consumed equal calories expended.
- A daily calorie shift of 100 to 200 Calories could prevent further weight gain for 90% of the population.
- Lean body mass is the weight of nonfat parts; body weight includes fat mass.
- BMI is used for assessing the healthfulness of body weight. -A limitation of BMI is that it does not account for muscle vs. fat composition.
- Recommended percent body fat ranges for young adults include:
- Men: 8–19%
- Women: 21–32%
- Methods for measuring body fat percentage include:
- Skinfold measurements
- Bioelectric impedance
- DXA
- Underwater weighing
- Air displacement
- Visceral fat, or fat stored around the organs, is more dangerous to health than subcutaneous fat.
- Basal Metabolic Rate (BMR) is the rate of energy use at rest for essential functions.
- 60–75% of total energy is used on basal metabolism.
- Factors that increase BMR include:
- Higher muscle mass
- Younger age
- Male sex
- Pregnancy
- Fever
- Factors that decrease BMR include:
- Aging
- Starvation
- Low calorie intake
- Smaller body size
- The Thermic Effect of Food (TEF) is the energy required to digest, absorb, and metabolize food, and it accounts for ~10% of daily energy expenditure.
- Non-Exercise Activity Thermogenesis (NEAT) is energy used for everyday activities like walking, fidgeting, and typing.
- The hormone Ghrelin stimulates appetite before meals.
- Peptide YY (PYY) reduces appetite after eating.
- Leptin is secreted by fat cells and regulates body weight.
- Set-point theory states that the body compensates for weight changes to maintain a stable weight.
- 3,500 Calories need to be burned or cut to lose 1 pound of fat.
- A healthy rate of weight loss is 0.5 to 2 pounds per week.
- The three main eating disorders are anorexia nervosa, bulimia nervosa, and binge-eating disorder.
- The key characteristic of anorexia nervosa is self-starvation and extreme fear of gaining weight.
- The key characteristic of bulimia nervosa is binge eating followed by purging (vomiting, laxatives, excessive exercise).
- The key characteristic of binge-eating disorder is episodes of overeating without purging.
- Orthorexia is an obsession with eating "healthy" foods to an extreme.
- Pica is the consumption of non-food items like dirt, chalk, or paint.
- Muscle dysmorphia is a disorder where individuals obsess over being too small or weak.
- A fad diet is a diet that promotes rapid weight loss, eliminates food groups, or lacks scientific support.
- Fad diet characteristics include avoiding entire food groups or promising quick weight loss.
- Healthy weight-loss plans promote gradual, sustainable weight loss with balanced nutrition.
- The two main types of weight-loss medications are appetite suppressants and fat absorption blockers.
- Weight-loss supplements are not always safe because they are not FDA-regulated and may have harmful side effects.
- Gastric bypass surgery reduces stomach size and alters digestion.
- Gastric banding is a surgery that places a band around the stomach to limit food intake.
- Liposuction is a cosmetic procedure that removes fat cells from specific areas.
- 40–70% of BMI variation is due to genetics.
- Obesity genes are genes that influence body weight, appetite, and fat storage.
- Environmental factors that contribute to obesity include:
- Fast food availability
- Advertising
- Portion sizes
- Sedentary lifestyles
- Healthy ways to gain weight include:
- Increasing portion sizes
- Strength training
- Eating more nutrient-dense foods
- Weight gain should be gradual to avoid excess fat gain and promote muscle growth.
- Key factors in weight maintenance include:
- Balanced diet
- Regular physical activity
- Portion control
- The ABCs of behavior modification for weight loss are antecedents, behavior, consequences.
- The best long-term strategy for weight loss is sustainable lifestyle changes, not quick fixes.
- Yo-yo dieting is harmful because it slows metabolism and increases fat storage over time.
- The most effective strategy for weight management is a combination of healthy eating, exercise, and behavior changes.
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