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Questions and Answers
Physical activity is essential only during the weight loss phase and is not necessary for maintaining weight.
False
Regular physical activity can reduce the risk of several forms of cancer.
True
Which of the following activities is associated with lighter calorie burns?
What is a common environmental cue that might trigger eating for non-hunger reasons?
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What is a recommended method to improve eating habits?
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Being underweight can lead to problems such as increased susceptibility to infection.
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What action should one take when engaging in an unhealthy habit?
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Planning meals ahead of time can help ensure a healthy and balanced diet.
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What percentage of females is reported to develop anorexia according to the National Institute of Mental Health?
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Anorexia nervosa only affects women.
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Study Notes
Identifying Resources and Support
- Seeking support from family, friends, coworkers, or neighbors with similar weight loss goals can enhance motivation.
- Participating in weight loss groups or consulting healthcare professionals like registered dietitians provides valuable guidance.
Monitoring Progress
- Regular self-assessment helps track progress towards goals, such as daily walking routines.
- Adjustments may be necessary, such as shifting schedules to ensure goals are met.
- If current goals become achievable, introducing new goals continues the path to success.
Rewarding Success
- Acknowledging achievements fosters motivation; consider non-food rewards like workout gear or experiences.
Role of Physical Activity
- Regular physical activity is crucial for health and maintaining weight post-loss.
- Combining calorie reduction with increased physical activity creates a calorie deficit for weight loss.
- Engaging in consistent exercise is essential to sustain weight loss and mitigate health risks like diabetes and cardiovascular disease.
Health Benefits of Physical Activity
- Helps maintain weight, lowers high blood pressure, and reduces risks of type 2 diabetes, heart attack, stroke, and certain cancers.
- Activities and their approximate calorie burn for a 154 lb individual in 30 minutes include:
- Hiking: 185 calories
- Running/jogging (5 mph): 295 calories
- Swimming (slow freestyle): 255 calories
- Weightlifting (vigorous effort): 220 calories
Keeping the Weight Off
- Long-term weight loss requires sustainable dietary changes and healthy lifestyle practices.
- A food diary can reveal eating habits and emotional triggers leading to overeating.
Identifying Triggers and Cues
- Common triggers include environmental cues like seeing snacks or external stressors.
- Understand personal triggers to develop strategies to avoid or cope with them effectively.
Replacing Unhealthy Habits
- Focus on modifying habits, such as eating slower or only when truly hungry.
- Engage in activities that divert attention from emotional eating, such as walking or conversing with friends.
Reinforcing Healthy Habits
- Developing new habits takes time; reflect on setbacks without harsh self-judgment.
- Consistency in practicing newfound habits is key to long-term weight management.
Health Risks of Being Underweight
- An estimated 1.8% of adults and 3.3% of children in the U.S. are underweight, generally linked to nutritional deficiencies.
- Underweight individuals face risks including anemia, slow healing, hormonal abnormalities, and a higher susceptibility to infections.
Eating Disorders and Underweight
- Anorexia nervosa predominantly affects young women, with 0.9% affected; it leads to severe nutrient deficiencies and high mortality.
- There’s often a psychological component, including an obsession with weight and body image.
Identifying Anorexia Symptoms
- Major signs include intense fear of weight gain and distorted body perception.
- Physical manifestations involve excessive weight loss and various health complications due to nutrient inadequacies.
Diagnosis and Treatment
- Accurate diagnosis involves ruling out other mental disorders and requires comprehensive medical testing.
- Long-term management strategies integrate nutritional counseling to improve health and recovery.
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Description
This quiz explores effective strategies for maintaining weight loss. Discover how building a support network, sharing healthy recipes, and planning group exercises can enhance your journey. Learn the importance of having friends, family, or professionals to support your lifestyle changes.
