Podcast
Questions and Answers
How can limiting screen time help in managing weight?
How can limiting screen time help in managing weight?
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?
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?
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?
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What is one characteristic of effective weight loss competitions?
What is one characteristic of effective weight loss competitions?
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What is the relationship between screen time and exposure to food advertisements?
What is the relationship between screen time and exposure to food advertisements?
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Why might someone participate in formal groups to lose weight?
Why might someone participate in formal groups to lose weight?
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What percentage of advertisements seen by children and teens relate to food?
What percentage of advertisements seen by children and teens relate to food?
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Which of the following can undermine weight-loss efforts?
Which of the following can undermine weight-loss efforts?
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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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Description
Learn about the impact of underweight, overweight, and obesity on your health, including skin, hair, and bone conditions, and decreased immunity.
