Obesity Treatment: Diet and Physical Activity Flashcards
Weight loss requires _______
a state of negative energy balance
(intake < expenditure)
Most weight loss achieved through diet and exercise occurs during ________
the initial 3 to 6 months
weight loss maintenance requires _____
achieving a lifestyle that allows maintenance of energy balance (intake = expenditure) at the reduced body weight
A key element of a weight loss diet is ______
the use of moderate caloric reduction to achieve a gradual weight loss
Moderate calorie restriction is defined as ______
a daily calorie deficit of 500-1000 calories per day, or approximately 20-40% of the calorie requirement for an individual that is consuming 2500 calories per day
A reasonable measure of whether the provider has successfully overcome bias, or at least minimized the impact of bias, is ________
whether the patient feels empowered after the encounter (e.g., are goals set, does the patient have self-efficacy).
patients trying to lose weight should avoid skipping entire meals if possible. If skipping a meal, the best meal to skip is ____ since metabolism goes down later in day
dinner
The largest and longest randomized study to follow patients for two years concluded that diets high and low in ______ did not make a difference with regard to weight loss, and that self-monitoring and attendance at group sessions were the most important predictors of weight loss after 2 years
protein and fat
several studies show that use of ______ produce additional weight loss above and beyond meal plans with the same number of calories recommended.
meal replacements (shakes, meal bars)
Several studies have shown that low carbohydrate diets produce more short-term weight loss than ____ diets, but only one study has shown that a low carbohydrate diet leads to greater weight loss after two years.
low fat
Adequate duration and quality of ______ have an important role in preventing weight gain
sleep
what are some changes that occur in a weight reduced person that makes it harder to maintain the new weight.
1) Reduction in 24 hour energy expenditure beyond the expected
2) Increase in subjective hunger, increase in ghrelin (a hormone that mediates hunger), a decrease in leptin (a hormone that mediates fullness),
3) changes in functional MRI imaging indicating that weight reduced individuals have more activation in certain brain areas when shown pictures of highly palatable foods.
One method to use in designing an activity prescription is the F.I.T.T. (Frequency, Intensity, Time, Type) principle:
Frequency: Most or all days of the week
Intensity: Moderate intensity to start (approximately 60% of maximum predicted heart rate)
Time/Duration: 30 minutes per day, in blocks of at least 10 minute each
Type: activities that use large muscle groups and are continuous (for example, walking)
Patients should aim for _____ steps/day to maintain a weight loss long-term.
10,000-12,000
Name 5 strategies that National Weight Control Registry (NWCR) participants have in common to help with weight loss maintenance.
1.Use of moderately low fat, high carbohydrate diets
(24% fat, 19% protein and 55% carbohydrate)
2. Frequent self-monitoring (most weigh once/week)
3. Eating breakfast. (78% every day)
4. Large amounts of physical activity (1 hr/day)
5. Limiting TV viewing (63% at <10 hours/week)
