10 | Weight management Flashcards
(32 cards)
1 lb of fat = __ calories
3500
E.L.M.M. =
eat less, move more (bad advice!)
Support for PA being a main driver of weight gain over time
- Less calorie expenditure at work over the years (140 decrease for men, 124 decrease for women)
- Accounting for this alone pretty much predicted the weight gain observed over the years
What’s better for weight loss: diet vs exercise (Ross et al.)?
- Both groups lost same amount of body weight (~8%)
- Exercise group lost more fat, better cardiorespiratory fitness
- Diet group lost skeletal muscle mass, but exercise group didn’t change
Support for diet being a main driver of weight gain
Increase number of calorie intake per day correlates strongly with adult obesity
Why are Canadians eating more calories?
Increased energy availability
3 main foods that account for >50% of the increase in kcal
1) salad oils
2) wheat flour
3) soft drinks
Which diet (atkins, ornish, zone, weight watchers) is best for weight loss?
- all the same
- depends on how well you stick with it
A fat person is more likely to: (3)
- Lower self-esteem
- Fewer social support networks
- Face societal bias / discrimination / stigmatization (“weight bias”)
Strategy of the Canadian Obesity Network regarding obesity
1) address weight bias
2) change way professionals approach obesity
3) improve access to resources
But nothing on solving obesity (;¬_¬)
What’s the National Weight Control Registry?
Database of people who have successfully lost more than 30 lbs and kept it off for more than 1 year
How do registrants keep weight off?
- exercise (1h/day)
- eat breakfast
- weigh themselves once per week
- watch
Other factors contributing to obesity
- sleep
- stress
- genetics
- environment
- history of failed dieting attempts
- non-exercise activity thermogenesis (NEAT)
- use of antidepressants
- medical conditions
- timing of meals
- calcium levels
- microflora
- high temperature environment
How does sleep affect obesity?
Sleeping less ( obesity? Perhaps just more time awake to eat?
How is stress linked to obesity?
High stress linked with
- increased food intake
- preference for high fat/sugar foods
- hormone changes
However, 69% studies found no relationship between stress and obesity, but 25% did.
Genetics and obesity
- 75% of how much you weigh is determined by genetics
- 97% of identical twins had the same BMI
- genes are important, but environment dictate which genes are expressed (epigenetics)
Environment and obesity
- Influence gene expression
- Persistent Organic Pollutants (POP): endocrine disrupters
3 phases of cutting weight before exercise
Phase 1: 6-8 weeks before
Phase 2: 1 week before
Phase 3: Recovery
What is the RIGHT weight class to be aiming for?
8-10% from usual weight
What to do during phase 1 of weight cutting?
- fat loss of 0.5-2 lbs per week
- spare muscle glycogen and tissue
- proper hydration
- track weight (body composition if possible) often
What to do during phase 2 of weight cutting?
- get to 3-5% away from weight goal
- add low residue and sodium foods (less fibre and retention)
- harm reduction model regarding heat exposure methods (e.g. sauna)
- start cutting water 48h prior
What to do during phase 3 of weight cutting?
- eat pre-packaged post-weigh-in supplement
- focus on fluids, sodium, carbs
- small snacks
- avoid high fibre and sugar foods and drinks
acute dangers of cutting weight
- decreased cognition
- dehydration
- electrolyte imbalance
- poor glycogen stores
- cardiovascular and thermoregulatory impairment
- death
chronic dangers of cutting weight
- micronutrient deficiencies
- lower of RMR
- less sex hormones
- less bone synthesis
- loss of muscle mass
- stunted growth
- disordered eating
