12.3 Weight Management Flashcards
(16 cards)
What is the one way to lose fat?
Consistently be in an energy deficit.
What are some ways to decrease food intake?
Track food/calories
Portion control
Hunger control (whole foods, protein, fibre, volume)
Will power
What is willpower?
Our thinking brain’s ability to override other signals.
Why is willpower not reliable?
Can be exhausted and is weaker at the end of the day
In addition to willpower, we should use skillpower. What is this?
Basically planning in advance.
Laying out exercise clothes, meal planning, mindful eating, etc
Why is physical activity not the best things for weight loss?
Very high levels are needed to promote weight loss (> 250 minutes a week)
How does our psychological state play into weight management?
It impacts our appetite and desire to be active.
What is self-efficacy?
Belief in our ability to achieve a certain task
How can we overcome emotional eating?
Positive coping and psychology mechanisms may help to decrease it
ex talking to others, nature time, journaling, crying
What is mindfulness?
Practice of being aware of an experiencing the present moment.
Why are fad diets dangerous?
Results are not sustainable and may have a mental impact once the weight comes back
What are some red flags for fad diets?
- No exercise
- Overly restrictive
- Focuses on food to avoid
- Expensive
- Uses supplements
- Has detox or cleanse in title
- Is part of MLM
What is the best way to gain weight?
Gain lean body mass through muscle building exercises
Alternatively, gain fat mass by increasing calories
What is our best weight?
One that supports physical, mental, and social well being
What are some drugs that help obesity?
Orlistat - blocks lipase in small intestine, absorbing more fat
Liraglutide - Increase activity of GLP-1, which increases satiety
Maltrexone/Bupropion - Reduces cravings by altering reward circuit in brain
What are some bariatric surgical procedures that can help with obesity?
Roux-en-Y gastric bypass - part of stomach attached to jejunum, allowing food to skip stomach and duodenum
Sleeve gastrectomy - banana sized portion of stomach removed
Gastric Banding - Infaltable device put in upper part of stomach. Food must be partly digested before passing into the stomach due to device.
