Podcast
Questions and Answers
How can limiting screen time help in managing weight?
How can limiting screen time help in managing weight?
- It decreases interest in fast foods.
- It increases exposure to food advertisements.
- It helps avoid exposure to advertisements for less-nutritious foods. (correct)
- It reduces the time available for physical activities.
What is a potential result of banning fast-food advertising during children’s programs?
What is a potential result of banning fast-food advertising during children’s programs?
- Reduction in number of teens affected by overweight (correct)
- Increase in consumption of sugar-sweetened drinks
- Increase in food company revenue
- Increase in children's interest in fast foods
Why is it beneficial to have a friend join you in weight management activities?
Why is it beneficial to have a friend join you in weight management activities?
- Because it provides social support and motivation. (correct)
- Because it reduces the need for professional advice.
- Because friends can make decisions for you.
- Because friends are more knowledgeable about weight management.
Who should be consulted for determining the best weight-management strategy for your health?
Who should be consulted for determining the best weight-management strategy for your health?
What is one characteristic of effective weight loss competitions?
What is one characteristic of effective weight loss competitions?
What is the relationship between screen time and exposure to food advertisements?
What is the relationship between screen time and exposure to food advertisements?
Why might someone participate in formal groups to lose weight?
Why might someone participate in formal groups to lose weight?
What percentage of advertisements seen by children and teens relate to food?
What percentage of advertisements seen by children and teens relate to food?
Which of the following can undermine weight-loss efforts?
Which of the following can undermine weight-loss efforts?
What type of foods do most advertisements aimed at children and teens promote?
What type of foods do most advertisements aimed at children and teens promote?
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Study Notes
Managing Your Weight
Factors Influencing Weight
- Genetics play a role in obesity, but it's not the only factor
- Environmental factors:
- Food intake: types and amounts of food consumed
- Energy density: calories per volume of food
- Satiety: feeling of fullness after eating
- Physical activity: amount of activity each day
- Sedentary lifestyle: little physical activity
- Psychological factors:
- Stress: can lead to overeating and weight gain
- Emotional eating: eating in response to negative emotions
- Body image: perception of one's own body
- Weight loss and maintenance: calorie restriction, low-calorie diet, very-low-calorie diet (VLCD), behavior modification, self-monitoring, goal setting, social support
Energy Balance and Weight
- Energy balance: relationship between energy intake and expenditure
- If energy intake = energy expenditure, weight stays the same
- If energy intake > energy expenditure, weight gain occurs
- If energy intake < energy expenditure, weight loss occurs
- Basal metabolic rate (BMR): energy body uses for basic physiological processes
- Metabolism: sum of all chemical reactions in the body
- Physical activity: any movement that uses energy
Body Composition
- Relative amounts of lean body mass and fat in the body
- Body-fat distribution: important for health
- Measuring body composition: skinfold calipers, bioelectrical impedance analysis (BIA), underwater weighing
Body Mass Index (BMI)
- Tool for assessing weight status
- Calculated by dividing weight in pounds by height in inches squared
- BMI values interpreted differently for children, teens, and adults
- Imperfect tool, as muscles may have a high BMI
Healthy Weight Management Strategies
- Set and reward realistic goals
- Avoid unhealthy strategies: fad diets, appetite suppressants, diuretics
- Eat mindfully: appreciate food, portion out snacks, take small bites, savor flavors
- Keep a food diary
- Limit screen time: watching TV, playing video games, scrolling through social media
- Enlist support: friends, family, healthcare professionals
Fad Diets
- Promise more than they can deliver
- Often unsafe and ineffective long-term weight-loss strategies
- Examples: fat-free/low-fat, keto, Atkins, paleo, zone, South Beach
- Health effects: nutritional deficiencies, constipation, diabetes, kidney stones, gout
Health Consequences of Overweight and Obesity
- Cardiovascular disease
- Hypertension
- High cholesterol and triglycerides
- Liver and bladder disease
- Cancers of the breast, colon, kidney, pancreas, cervix, and prostate
- Type 2 diabetes mellitus
- Respiratory, sleep, and joint conditions
- Trouble getting pregnant
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