chp 9 energy balance and healthy body weight

Question 1

what does a BMI less than 18.5 mean?

Answer 1

underweight

Question 2

what does a BMI from 18.5-24.9 mean?

Answer 2

Normal (healthy) weight

Question 3

what does a BMI of 25-29.9 mean?

Answer 3

Overweight

Question 4

what does a BMI of 30 or greater mean?

Answer 4

obese

Question 5

what are the extremes of body fatness?

Answer 5

too much weight

too little weight

Question 6

central obesity increases the risk of

Answer 6

chronic disease

Question 7

what size waist is considered central obesity in women?

Answer 7

equal or greater than 35” waist

Question 8

what size waist is considered central obesity in men?

Answer 8

equal to or greater than 40” waist

Question 9

what factors affect BMR?

Answer 9

age 
height 
growth 
body composition 
fever 
stress
environment 
fasting 
malnutrition 
thyroxine

Question 10

which factors increase BMR?

Answer 10

young age 
being tall 
growing (children and pregos) 
more lean tissue
fever 
stress
thyroxine 
adjusting to heat or cold

Question 11

what decreases BMR?

Answer 11

fasting

malnutrition

Question 12

how much of you BMR can you alter?

Answer 12

you can really only alter your body composition so increasing your amount of lean mass

Question 13

what is the female athlete triad?

Answer 13

body fat is too low eq or less than 17%
the development of an eating disorder where they arent eating but exercising a ton which leads to osteoporosis and amenorrhea

Question 14

Is there an easy, convenient measure of fatness?

Answer 14

no

Question 15

what is more important than BMO?

Answer 15

location of fatness (central obesity)

Question 16

metabolic health

Answer 16

look up

Question 17

cells need a constant supply of

Answer 17

energy

Question 18

energy is stored as:

Answer 18

glycogen (carb storage)

fat

Question 19

is excess protein stored?

Answer 19

no

Question 20

rapid weight loss

Answer 20

usually a result of dramatic change in your diet 
not maintainable 
not healthy 
exhaust glycogen stores 
break down some lean tissue 
produce ketones

Question 21

moderate weight loss

Answer 21

healthier

changes more maintainable

Question 22

which foods provide higher satiety?

Answer 22

foods higher in fiber
protein
water

Question 23

which food provide lower satiety?

Answer 23

foods higher in whit flour
sugar
fat

Question 24

how you balance calories?

Answer 24

calories in = calories out

Question 25

what is a fad diet?

Answer 25

a quick fix that promises results

Question 26

why do fad diets seem to work?

Answer 26

they restrict calories | you lose water, protein, some minerals but little fat

Question 27

how effective are diets/

Answer 27

few lose weight and keep it off so not very effective

Question 28

how do you define success in weight loss?

Answer 28

``` slow rate (2 lbs/wk) weight is not regained diet includes variety of foods from all groups does not lead to disordered eating ```

Question 29

what are some strategies that help with weight loss?

Answer 29

``` modest calorie reduction keep a record of eating and activity personalized to fit you consistency lifelong dietary changes respond appropriately to hunger and satiety cues ```

Question 30

what do traditional diets focus on?

Answer 30

pounds lost and weight, not health counting and restricting calories increasing exercise uncomfortable changes which are not sustainable

Question 31

what works to lose weight?

Answer 31

realistic goals | decreasing calorie intake and increasing calories spent