weight management and energy balance

Question 1

each of the following factors can have an impact on weight loss program adherence or success

Answer 1

social, economic, physiological, psychological, emotional

Question 2

social settings can create major obstacles to weight loss due to

Answer 2

pressure to eat when calories are not needed

Question 3

obstacles to weight loss

Answer 3

over consumption
large portions
boredom/social eating
location eating
pressure to try food
multiple/large dishes at restaurants
not knowing caloric densities
throwing out restrictive habits
alcohol
peer pressure

Question 4

___ calorie ___ cost foods have become a staple of many American diets

Answer 4

high, low

Question 5

food desserts

Answer 5

lack fresh healthy food options, reflect areas with impoverished population segments where the risk is intensified

Question 6

___ is the primary physiological determinant for eating behaviors

Answer 6

hunger

Question 7

hunger is stimulated by

Answer 7

hypothalamus

Question 8

hunger stems from the

Answer 8

physiological need to eat based on body signals

Question 9

hunger is feeling that does not indicate

Answer 9

exact caloric need

Question 10

satiation is experienced when

Answer 10

the body indicates it has consumed enough food, shutting off the hunger response

Question 11

ignoring hunger can result in

Answer 11

heightened psychological perception of energy needs termed appetite, which usually results in overeating

Question 12

the psychological pleasure of eating contributes to

Answer 12

calorically dense diets

Question 13

people find pleasure in taste, texture and sensations associated with

Answer 13

certain food or environments

Question 14

_____ foods rich in ____, ___ and ____ have the most desirable tastes and therefore present major problems in a diet aimed at weight loss

Answer 14

high calorie, fat, sugar, salt

Question 15

psychological considerations can also include

Answer 15

behavioral patterns
environmental cues
learned eating behaviors
perception of the monetary value o food

Question 16

learned eating behaviors include

Answer 16

eating everything on the plate regardless of hunger, eating patterns learned from parents/family and cultural habits

Question 17

______ can drive people to eat when they are not hungry, such as

Answer 17

certain emotions or mental states
stress, sadness, loneliness or boredom

Question 18

when individuals routinely consume food excess of the body’s caloric requirements,

Answer 18

energy balance becomes uneven

Question 19

energy balance=

Answer 19

calories consumed vs calories expended

Question 20

calories consumed > expended

Answer 20

potential weight gain from positive caloric balance

Question 21

calories expended > consumed

Answer 21

potential weight loss from negative caloric balance

Question 22

calories consumed=expended

Answer 22

weight should remain unchanged, isocaloric balance

Question 23

significant caloric restriction causes

Answer 23

weight loss

Question 24

significant caloric restriction weight loss results from

Answer 24

water and lean mass reductions, especially with inadequate protein intake and aerobic exercise

Question 25

cutting calories below what is needed for the ___ causes the ____ to create strong signals to consume food

Answer 25

RMR, hypothalamus

Question 26

RMR

Answer 26

the energy required to supply bodily functions during resting conditions

Question 27

for severely obese individuals, some physicians may prescribe

Answer 27

very low calorie diets

Question 28

VLCD

Answer 28

contain 800-1200 kcals/day

Question 29

VLCD should only be prescribed by

Answer 29

medical doctor and require closely-monitored food selections for nutrient density

Question 30

minimum recommended caloric intake for adequate nutrient consumption

Answer 30

1200 kcal/day

Question 31

yo-yo dieting without appropriate exercise can

Answer 31

negatively affect metabolism over time

Question 32

yo-yo dieting

Answer 32

cyclical loss and gain of weight associated with failing to adhere to strict healthy eating plans

Question 33

effects of yo-yo dieting

Answer 33

weight loss through diet, weight gain when diet ends

Question 34

intermittent fasting appears to promote

Answer 34

weight loss, improve metabolic health

Question 35

intermittent fasting evidence is particularly strong when

Answer 35

the eating pattern reduces to eliminates nighttime feeding

Question 36

intermittent fasting

Answer 36

umbrella term for several patterns of fasting and non-fasting over defined periods of independent caloric restriction (often eating occurs over a period of 3-8 hours per day)

Question 37

to appropriately manage weight

Answer 37

the correct balance between food timing, caloric expenditure, and caloric intake must be attained routinely

Question 38

determining caloric intake requires

Answer 38

some method of dietary energy assessment, such as a food log

Question 39

___ days of dietary consumption assessment is best

Answer 39

3

Question 40

basic nutrients to evaluate

Answer 40

percentage of calories carbs sugar fats protein saturated fat

Question 41

additional nutrients to evaluate

Answer 41

cholesterol fiber sodium calcium iron water

Question 42

common errors in food recall/log

Answer 42

- incorrect serving size or portion - limited familiarity with container sizes or measurements - forgotten items - falsifying quantities or purposely leaving items out - temporarily changing eating habits - overlooking use of condiments - guessing rather than recalling - assessing a non-typical eating pattern

Question 43

steps to improve recall accuracy

Answer 43

- recall the activities in sequence from when they woke up until when they went to bed - demonstrate the quantity using a tangible measuring model - describe the eating experience to improve detail - identify what was added to the food - recall beverages separately - recall snacks consumed outside of main meals - ask the client if they have recalled everything, or if there is anything they aren't sure of

Question 44

food log data should be evaluated for

Answer 44

energy content, energy nutrient distribution, quality food choice, variety, nutrient balance

Question 45

identifying caloric intake provides information for half of the energy-balance equation. the next step involves

Answer 45

determining total daily energy expenditure

Question 46

TDEE

Answer 46

physical activity, RMR, thermic effect of food

Question 47

thermic effect of food

Answer 47

caloric cost above RMR sue to digestion and processing of food

Question 48

daily caloric expenditure ___% physical activity ___% thermal effect of food ___% resting metabolism

Answer 48

15-35 up to 10% 60-70%

Question 49

RMR

Answer 49

rate at which the body expends energy to support vital functions, including heart contractions, digestion, and various cellular activities

Question 50

RMR is affected by

Answer 50

genetics, sex, age, body size, lean mass, hormone activity

Question 51

RMR is proportionate to ___, decreases with ___, impacted by _____

Answer 51

body size, age, total quantity of muscle

Question 52

common RMR equations include

Answer 52

Cunningham lean mass equation, revised Harris-benedict equations, mifflin-st jeor equation

Question 53

when body composition is known, the _____ equation for RMR is preferred

Answer 53

Cunningham lean mass

Question 54

cunningham lean mass equation

Answer 54

RMR= (21.6 x fat free mass kg) + 370

Question 55

cummingham lean mass equation: 42 year old female weighing 143 lbs with 24% body fat

Answer 55

142 lb x .24=34lb fat mass 142-34=108lb fat free mass 107/2.2=49kg RMR=(21.6 x 49)+370= 1428cal

Question 56

physical activity usually accounts for ___% of TDEE, but can vary greatly

Answer 56

20-30

Question 57

____ multipliers have been developed to estimate caloric expenditure and needs

Answer 57

activity

Question 58

____, ____, _____, _____, ____ can cause increases in metabolism

Answer 58

complex carbohydrates, food rich in fiber, digestion-resistant starch, lean protein, foods high in capsaicin (pepper)

Question 59

eating a diet rich in ____, ____, ____ with minimal processed products maximizes TEF (up to 12% TDEE)

Answer 59

complex grains, fruits/vegetables, lean meat

Question 60

Hunger is the primary physiological determinant for eating behaviors and is stimulated by the: a. Pancreas b. Lymph nodes c. Hypothalamus d. Thyroid

Answer 60

c

Question 61

Which of the following statements is incorrect? a. Rapid, significant weight loss can result in notable losses of body water and lean mass b. Very-low calorie diets should only be prescribed by a physician c. Yo-yo dieting has a negative impact on metabolism over time d. The minimum recommended caloric intake is 800 kcals/day

Answer 61

d

Question 62

which of the following is accurate concerning the resting metabolic rate a. RMR is impacted by body size and genetics b. RMR decreases with age c. the Cunningham lean mass equation can be used to estimate RMR d. all of the above are correct

Answer 62

d

Question 63

Which of the following foods would have the lowest impact on metabolism from thermic effect (TEF)? a. Hot peppers b. A lean chicken breast c. Ramen noodles d. Mixed frozen vegetables

Answer 63

c

Question 64

____has been shown to promote weight loss and improve metabolic health; especially when it results in an elimination of late night eating.

Answer 64

intermittent fasting

Question 65

____is experienced when sufficient food has been consumed to meet energy needs; shutting off the hunger response.

Answer 65

satiety

Question 66

_____are localities which lack fresh, healthy and affordable food options for most people in the area.

Answer 66

food desert

Question 67

True or False? High-calorie, low-cost foods have become a staple of many American diets, particularly for those in the lower socioeconomic income bracket.

Answer 67

true

Question 68

True or False? Ignoring hunger (meal skipping) increases the psychological perception of energy needs, known as satiety.

Answer 68

false

Question 69

True or False? Certain emotions, stress or mental states can drive an individual to consume food when they do not need calories.

Answer 69

true

Question 70

identify at least three categorical factors that can impact weight management efforts

Answer 70

a. social factors b. economic factors c. physiological factors d. psychological factors e. emotional factors

Question 71

identify at least four obstacles to weight loss potentially created by social settings

Answer 71

a. Over-consumption of food in attempts to try all the food dishes presented , b. eating large portions by loading the plate at a buffet or self-serve bar , c. consuming food and drink in response to boredom or social nervousness , d. location eating: close proximity to food increases likelihood of consumption , e. pressures to try dishes to acknowledge preparation effort by the party host , f. ordering multiple dishes or very large portions based on appetite at restaurants , g. not realizing the caloric density of foods prepared by others , h. throwing out restrictive habits due to the environment , i. allowing alcohol to skew judgment , j. eating or drinking in response to peer pressure

Question 72

identify at least three common errors during food recalls or food log assessments

Answer 72

a. Incorrect serving size or portion , b. limited familiarity with container sizes or measurements , c. forgotten items , d. falsifying quantities or purposely leaving items out , e. temporarily changing eating habits , f. limited knowledge of mixed food contents or restaurant prepared foods , g. overlooking use of condiments , h. guessing rather than recalling , i. assessing a non-typical eating pattern

Question 73

identify the three major components that contribute to total daily energy expenditure

Answer 73

RMR, physical activity, thermal effect of food