Weight Management

Question 1

Proper weight management involves

Answer 1

A healthy relationship with food and physical activity
Psychological and environmental control

Question 2

BMI

Answer 2

body mass index
-body composition
-distribution of weight
-often a useful measure

Weight in kilo’s/height in meters^2

Question 3

Obesity

Answer 3

64% of adults in Canada are obese
30% of children 5-17 are overweight or obese
67% of indigenous adults are overweight or obese.
the worldwide prevalence of obesity more than double between 1980 and 2014 (WHO)

Question 4

Risks of excess body fat

Answer 4

Obesity reduces life expectancy by up to 14 years; causes 1/10 premature adult deaths
higher risk of CVD and diabetes
higher risk of many cancers, impaired immune function, diseases, of the kidney and gallbladder, bone and joint disorders, impotence, incontinence, pregnancy risks, psychological disorders

Question 5

Types of body fat

Answer 5

Essiential fat:
- 3% of male weight
- 12%off female weight, essential for reproductive capacity , hormanally-determined, not associated with health risk
Risky fat:
Non essential
Visceral or subcutaneous dispose
depends on sex age diet activity
mobilized by energy demand
hormonally-determined

Question 6

Determinants of weight

Answer 6

Energy in-food, carbohydrates, liquid, proteins, alcohol.

Energy out- Basal metabolism, thermogenesis, physical activity

Question 7

Basal metabolic rate

Answer 7

rough estimate = 10 x your weight in lbs
genetics
higher lean (muscle) mass
exercise and physical activity
greater height and weight
male sex other factors
thermic effect of food
physical activity

Question 8

Determinants of How much you eat

Answer 8

Hunger Need to eat (physiological)

Appetite: desire to eat (not always physiological) influenced by sight smell and thought of food

Satiety: Fullness ( physiological)
Eating voluminous foods, mixed nutrient meals, fibre-rich foods and eating slowly all promote satiety
It takes 20 min for your brain to receive the message that your stomach is full
Eat slowly and in small portions

Question 9

Causes of obesity

Answer 9

physical activity levels are declining beginning in childhood and continuing through life
we spend an average of 9.7 hours a day being sedentary
we live in an obesogenic environment that can promote the overconsumption of calories
people living in areas with few grocery stores, lots of fast food outlets and few opportunities for physical activity are at an increased risk
psychosocial factors
policy changes are one way to help curb obesity

Question 10

Causes of obesity

Answer 10

food consumption: too many calories increase fat storage
food production: High-calorie, unhealthy foods are often cheap and accessible
Physiology: Hormonal imbalances, genetics, metabolic problems
Individual physical activity: Level of PA, ability to exercise.
Individual psychology: depression anxiety, addiction
social psychology: Friends and family

Question 11

Dangers of obesity

Answer 11

Stroke
heart disease
cancer
type II Diabetes
Hypertension
High blood cholesterol
Psychological disorders

Question 12

Ideal weight

Answer 12

The weight at which one’s health risk is lowest
Lifestyle should guide one in determining ideal weight

Question 13

Reinforcing dieting: feedback loop

Answer 13

Crash diet
(weight loss, muscle water, some fat)

Hormonal, metabolic, and psychological changes.

Increased appetite, fat storage, inability to maintain diet.

weight gain

weight dissatisfaction

Cycle repeats

Question 14

Guide to sound weight control
1. sensible diet

Answer 14

Reduce total caloric intake (minimum 1,200 kcal/day
Eat filling and nutrient-dense foods (protein fat and fibre are more filling than foods that are high in simple carbohydrates
Eat plenty of fruits and vegetables
Calorie tracking may help

Question 15

2. Change eating habits

Answer 15

Goal; reduce total caloric intake
use smaller plates try to eat slowly wait a little while before eating more
leave tempting foods out of sight
avoid mindless eating
be conscious of environmental cues that promote consumption

Question 16

3. Psychological Modification

Answer 16

Self-efficacy is belief in one’s ability to change
May need to change the relationship with food/PA so they are positive concepts
identify triggers, how to cope with situations that may promote overeating
Challenge negative patterns of thoughts and replace them with healthier ones
Support is key: Friends/family, groups, networks/blogs or apps

Question 17

4.Physical activity

Answer 17

Goal: Increase caloric expenditure
Increases basal metabloic rate (body becomes more efficient at burning calories)
Helps maintain muscle mass reduce fat mass
Helps relieve depression anxiety
may help promote self esteem
regularity is key: find activities you enjoy, and people you enjoy doing them with
Duration is more important than intensity for weight reduction

Question 18

Eating disorders

Answer 18

A serious disturbance in eating patterns or behaviours, characterized by a negative body image and concerns about body weight/fat

Dissatisfaction with body image and weight is often due to distorted thinking, excessive self-criticism etc.

In teens 50% of females and 30% of males use unhealthy behaviours (e.g. skipping meals, vaping vomiting, fasting, taking laxatives)

Question 19

Anorexia Nervosa

Answer 19

The individual does not eat enough to maintain adequate body weight

treatment includes averting crises by restoring body weight; addressing psychological aspects of the disorder

Question 20

Bulimia Nervosa

Answer 20

Episodic binge eating followed by purging ( vomiting or laxatives )

Treatments include stabilizing eating patterns; identifying and changing behaviours that led to disordered eating; improving coping skills