1
Q
– Weight Control & Diet –
A
2
Q
In North America, when do individuals start being concerned about their weight?
A
In childhood and adolescence, particularly if they’re overweight and/or teased
3
Q
What 2 criteria do we use to judge the desirability of our weight?
A
- Attractiveness
- Healthfulness
4
Q
BMI - obese/overweight classifications
A
- Overweight: BMI over 25
- Obese: if BMI equals or exceeds 30
5
Q
– Sociocultural, Gender, Age Differenes in Weight Control –
A
6
Q
Obesity rates among children and the general population?
A
Increased significantly during the last few decades
7
Q
Rates of obesity are highest between what years of age?
A
55-64, BUT declines significantly after 65
8
Q
Reason for the Western obesity epidemic?
A
People are consuming more calories and engaging in less physical activity
9
Q
Two important points about the body weights of Canadians
A
- The rates of being overweight and obese are extremely high across the country
- Significant differences in overweight and obesity exist across the country
10
Q
How do people add fat to their bodies?
A
Consuming more calories than they burn up through metabolism
11
Q
Why do people tend to gain weight as they get older?
A
- People put on weight at certain times (pregnancy or during holidays) without taking it all off (i.e. it accumulates)
- Physical activity and metabolism decline with age
12
Q
– Biological Factors –
A
13
Q
Is heredity important in the development of obesity?
A
Yes - the BMI of parents and their offspring are related (e.g. obese parents can lead to an obese child)
14
Q
3 points about genetics and obesity: 1
A
Heredity is not destiny
15
Q
3 points about genetics and obesity: 2
A
We don’t know how many people have genes that promote weight gain or how much of their excess weight results from these genes
16
Q
3 points about genetics and obesity: 3
A
The recent surge in obesity around the world could not have resulted only from changes in genes - environmental factors are important too
17
Q
Part of the way heredity affects our weight seems to be described in which theory?
A
Set-point theory: each person’s body has a certain or “set” weigh that it strives to maintain
18
Q
Set-point theory - what happens when weight strays from set point?
A
- The body takes corrective measures, increasing or decreasing eating/metabolism
- Weight shows immediate rapid changes, but slows the closer you get to set-point
19
Q
How is the hypothalamus involved in regulating body weight?
A
By monitoring the blood levels for specific hormones:
- ghrelin
- leptin
- insulin
20
Q
How is the hypothalamus involved in regulating body weight? Ghrelin
A
Secreted and carried into the blood via the hypothalamus when energy intake is low or stomach is empty
21
Q
How is the hypothalamus involved in regulating body weight? Leptin
A
Regulates circuits in the hypothalamus that stimulate and inhibit eating and metabolism
22
Q
How is the hypothalamus involved in regulating body weight? Insulin
A
- Produced by the pancreas and has a similar, smaller effect to leptin on the hypothalamus
- Regulates the amount of sugar in the blood, conversion of glucose to fat, storage of fat in adipose tissue
23
Q
Obese people + insulin levels
A
- Higher, a condition called hyperinsulinemia
- Increases sensations of hunger, pleasantness of sweet tastes, food consumption
24
Q
How is the hypothalamus involved in regulating body weight? Psychological interactions with hormones (2)
A
- Ghrelin levels increase with stress and decrease when stress is reduced
- People who are led to believe they are consuming a high calorie food show much lower levels of ghrelin that others who are led to believe the same food is low in calories
25
The setting and function of the set-point in weight depend on...
The **number and size of *fat cells*** in the body
26
Set-point theory - importance of diet in childhood?
* **The number of fat cells increases mainly in childhood and adolescence** (the very thing that determines the set-point)
* Children can gain weight and further add fat-cells, which normal children can't
* **The number of fat cells can increase BUT not decrease**
27
Is it easy to change one's set-point?
NO - once established, changing it can appear difficult
28
-- Psychosocial Factors in Weight Control --
29
Psychosocial Factors in Weight Control - negative emotion and weight gain
* People claim to "stress eat"
* These stress-relieving foods are typically "comfort foods," which are sweet and high in fat
* Research shows that chronic stress can put people at risk for binge eating and becoming obese
30
Binge Eating
* Episodes in which the **person eats far more** than most people would in a fairly short period, and feels **unable to control behaviour** during that time
* A common factor in those who seek treatment for obesity
31
Psychosocial Factors in Weight Control - social networks
* Studies show that people who have obese family members, friends, etc. are morelikely to become obese
* Also shows that people who know someone that lost weight in their social network were more likely to lose weight themselves
32
Psychosocial Factors in Weight Control - 3 other lifestyle factors
1. **Regularly consuming sugary drinks** plays a major role in putting on weight
2. Drinking a lot of **alcohol increases calories**
3. Being **physically inactive can lower the rate at which the body burns calories**
33
Psychosocial Factors in Weight Control - sensitivity to food-related cues in the environment?
* Obese people are more sensitive than nonobese people to certain cues (e.g. eating more when food tastes good)
* Thus, obese children may have difficulty controlling their eating at home
34
Psychosocial Factors in Weight Control - weight patterns of immigrants?
* Upon arrival, rate of obesity was low
* However weights increased over time and eventually to the Canadian average
35
-- Weight Gain, Obesity, and Health --
36
Are overweight and normal-weight people equally healthy? What can this depend on? **1**
* ***Degree* of being overweight**
* EX: someone with a BMI of over 32 is at much more risk than someone with a BMI of 26
37
Are overweight and normal-weight people equally healthy? What can this depend on? **2**
* **Fitness**
* Among heavy people, those physically active have much lower vulnerability
38
Are overweight and normal-weight people equally healthy? What can this depend on? **3**
* **Body fat distribution**
* Heightened risk when bodies are "rounded in the middle"
39
The relationship to adult obesity is much stronger for which age range?
10-13 years
40
Current problem in preventing childhood obesity?
Most parents claim their child, despite BMI, is "at the right weight"
41
Issues with school nutrition programs?
Many have not been successful at reducing future obesity, and those that have are only towards females
42
Efforts to help children control their weight should focus on what? (3)
1. Improving their diets and physical activity
2. Involve cafeteria and educational facilities
3. Cooperation of parents
43
-- Highlight: Fad Diets? --
44
Fad diets - does the amount of calories lost differ between types of diets?
No - people lose similar weight because they consume fewer calories in general
45
Which diet is most effective?
Low-carb
46
What are carbs?
* Carbs **increase level of sugar in the blood** (aka **glycemia**)
* The physical effect on the body of an amount of carbs in a serving combined with the speed and intensity of conversion to sugar can be expressed with a measure called **glycemic load** (more carbs + high blood sugar have high glycemic loads)
47
Should carbs actually be avoided?
* Avoiding carbs ignores the fact that they differ in their speed and intensity of conversion to sugar
* Not all carbs are equal in their effects, and we should avoid foods with high glycemic loads
* **Might be unsafe**; can people to reduce their intake of healthy whole grains and fibre
* Also some concerns over the possible **negative effects of low-carb diets on serotonin levels** and mood, particularly those dealing with depression
48
Any benefits of a gluten free diet?
None have been identified
49
-- Dieting and Treatments to Lose Weight --
50
51
What are main motivational factors for people to lose weight?
* Concerned about health risks of being overweight
* Attractiveness
52
North American stigma
## Footnote
(surrounding weight)
* Being overweight is inconsistent with socially prescribed ideal body types, which disadvantages heavy people in social situations (e.g. dating)
* Many people also blame heavy individuals for their condition, believing they lack willpower
53
Research has shown that people who diet for more **personal reasons** are likely to engage in...
**compensatory beliefs:** convictions that **healthy behaviours**, such as going to the gym, **can compensate for unhealthy ones**, like eating a piece of dessert
54
Best approach for losing weight?
* **Doing it gradually**
* Making lifestyle changes that the dieter and their family can accept/maintain permanently
55
People are more likely to lose weight when they have...
* **A high degree of self-efficacy**
* **Confidence that they can do it** if they have constructive support from their family or social network (e.g. via internet weight-loss support group)
56
Factors in those who *do not succeed* in making/sticking to lifestyle changes to lose weight?
* Feel they need help
* Have failed numerous times
57
Benefits of exercise (in relation to losing weight) - 2
* ***Increases metabolism*, helping the body to burn calories**
* **Focuses weight loss mostly on body fat, while preserving lean tissue.** Exercise + calorie deficit = loss of more weight
58
People who try losing weight find that changing their existing eating pattern is difficult - WHY?
They **don't know how to control antecedents and consequences** in their environments that maintain their eating patterns
59
Behavioural methods - **lifestyle interventions (Stuart)**
* Designed to modify diet and exercise in overweight people
60
Conclusion **1** of lifestyle interventions
These programs decrease initial body weight by 7% to 10% in a matter of months
61
Conclusion **2** of lifestyle interventions
Lifestyle interventions are most effective in lowering weight and maintaining the loss when they provide meal replacements or structured meal plans, such as with menus and shopping lists
62
Conclusion **3** of lifestyle interventions
Although on average, obese people who complete a behavioural program for weight control gain much of it back in the first year, many maintian their lower weight
63
What techniques do lifestyle interventions for weight loss use?
Typically **given in a group format** with weekly meetings when **participants submit records of their eating**, **are weighed, and receive information and feedback**
64
2 important features in lifestyle interventions for weight loss
1. **Having *family or friends*** working as a team in the program enhances its success
2. ***Rewarding* overweight individuals for not engaging in sedentary activities**, such as watching TV or playing computer games, are very helpful in promoting weight loss
65
Cognitive methods used in weight loss programs?
1. **Motivational interviewing**: applied to increase the person's commitment to and efficacy for change
2. **Problem-solving training**: teach ppl strategies to help them deal with everyday difficulties
66
Self-help programs - dropout rates?
High droupout rates
67
Worksite weight-loss programs
* Introduced and evaluated in a variety of businesses and industries
* Use behavioural techniques, but unsuccessful
68
-- Medically Supervised Approaches --
69
Who can go forward with medically supervised approaches?
Recommended only for people who are obese and have failed to control their weight with diet and exercise
70
medically supervised approaches for weight loss - prescribed medication?
**Orlistat**: decreases intenstinal and behavioural treatments more effective than either alone
71
Medically supervised approaches - protein-sparing modified fast
* Regimen that contains **fewer than 800 calories a day**
* Short-term and requires vigilant medical superivision
72
Medically supervised approaches - bariatric surgery
* Procedures that **change the structure of the stomach or intestines**
* For those with a BMI of 40+
* Must have shown that they have tried other dietary methods without success and undergo psychological screening
73
Medically supervised approaches - bariatric surgery: two common forms
1. **Restricts the holding capacity of the stomach**, such as installing a band around the upper part of the stomach
2. **Surgically creating a small chamber at the top of the stomach** and **modifies the intestine to reduce absorption of nutrients**
74
Medically supervised approaches - liposuction
* Sucks adipose tissue from the body with a tube, but not a weight reduction method
* Strictly cosmetic
75
Relapse after weight loss
* Similar to relapses of substance-use
* Only 34% of adults keep most weight off over the next several years; majority regain
76
Why is it so difficult to maintain weight loss? (3)
1. **Biological**
2. **Lack of reinforcement**
3. **Overeating due to: the existence of food cues** (e.g. restaurants), **negative emotions** (e.g. stress), and **boredom**
77
Can we prevent relapse after weight loss? **2 ways**
* Yes, via follow-up treatment programs
* Has 2 critical components: frequent therapist meetings to deal with problems individuals were having in maintaining their weight and social influences of other members who met as a group
* Continuing contact is important!
78
-- Eating Disorders --
79
80
Anorexia Nervosa
Eating disorder that involves a drastic reduction in food intake and an unhealthy loss of weight
81
Anorexia Nervosa - common characteristics?
1. Low weight (BMI of 18.5 or less)
2. Intense fear of gaining weight
3. Distorted idea of body weight
82
Bulimia Nervosa
Recurrent episodes of binge eating, generally followed by purging by self-induced vomiting or other means to prevent gaining weight, such as excessive exercise
83
Bulimia Nervosa - common characteristics
* Aware that their eating patterns are abnormal
* Fearful of having lost control of eating
* Tend to be depressed and self-critical after an episode
84
Binge-eating Disorder
Additional diagnosis that can be made in cases characterized by binge-eating behaviour alone, where such episodes occur at a relatively high frequency and cause great distress
85
Why do people develop eating disorders? - **3 factors**
Biological, psychological, and cultural factors
86
Why do people develop eating disorders? CULTURAL
* Beauty standards (increasingly among white females)
* Are constantly changing, which can create conflict within people
* Once the message that "thin is better" is delivered, often at a time when people reach puberty and add an average of over 20 pounds
87
Why do people develop eating disorders? Origins from dieting
* Individuals who become anorexic or bulimic tend to start dieting normally but have relatively strong concerns about their weight, then begin using more extreme methods
* Might rely more and more on fasting because these methods keep weight off
88
Why does disordered eating become so compulsive?
* **People who are extremely concerned about their weight** often have an **inaccurate or distorted body image** (e.g. most women overestimate their size)
* Very prominent within anorexic individuals
89
Why do people develop eating disorders? Perfectionism
No matter how hard these individuals strive to achieve their "perfect" body, they're never fully satisfied
90
Treatments for eating disorder: Anorexia (first step)
* **Restoring the person's weight and nutrition to as near as normal as possible**, often done in a hospital setting
* Keeping on this weight might be difficult
91
Treatments for eating disorder: main form of psychological therapy + medication
## Footnote
Focuses on what? Involves who? What drugs?
* Involves patient's **family** and often focuses on the **dynamics of mealtime interactions**
* **Drugs to treat depression or other disorders** also used
92
Treatments for eating disorder: which is psychotherapy more effective for?
* Bulimia over anorexia, particularly when it includes behavioural and cognitive methods
* However treatment is less effective when they have very high initial rates of bingeing and purging and a history of substance abuse
93
-- Exercise --
94
Exercise
a special class of physical activity in which **people exert their bodies in a structured and repetitive way** for the sake of health or body development
95
Isotonic Exercise
Builds **strength** and **endurance** **by having the person move a heavy object**, **exerting most of the muscle force in one direction**
96
Isometric Exercise
Builds mainly **strength** rather than endurance - the **person exerts muscle force against an immovable object**
97
Isokenetic Exercise
Builds **strength and endurance** - the **person exerts muscle force to move an object in *more than one direction***, such as forward and back, as it occurs with Nautilus machines
## Footnote
VERY SIMILAR TO ISOTONIC
98
Aerobics - what does oxygen have do to witth this?
* Aerobic means "with oxygen"
* When we exert ourselves physically, the energy for it comes from the metabolic process of **burning fatty acids and glucose in the presence of ocygen**
* Continuous exertion of high intensity = more oxygen needed
99
Aerobic Exercise
* **Physical activity that requires *high levels of oxygen over an extended time***
* Involve **rhythmical actions that move the body over a distance or against gravity**
100
Ideal Exercise Program for Health - depends on..
Individual's age, current health, physical capacity goals, interests...
101
Ideal Exercise Program for Health - where should people start?
* Gradually, e.g. people who are older or less fit should start a little slower
* This avoids muscle soreness and injury, allows body to adapt to increasing physical demands
102
Ideal Exercise Program for Health - what should people do to get substantial benefits?
* **Engage in moderately intense activity** (e.g. gardening or housecleaning) **for 2.5-5 hours a week** (less if the activity is vigorous)
* Ideal programs supplement the person's general activity so that the total is at or exceeds the upper end of this range
103
Ideal Exercise Program for Health - 3 phases for every workout
1. Warm-up (stretching/flexibility of various muscle groups, strength/endurance - e.g. push ups or pull ups)
2. Aerobics (exercise of large muscle groups, raising heart rate to a moderately high target)
3. Cool-down (return to normal state)
104
Not everyone will get the ideal amount/type of physical acitivity. Can they still benefit from this?
YES - the activity doesn't need to be exercise, it can include riding a bike or gardening. Can occur in periods rather than all at once
105
-- Health Effects of Physical Activity --
106
Psychosocial Benefits - **1**
Engaging in regular vigorous exercise is associated with lower feelings of stress and anxiety
107
Psychosocial Benefits - **2**
People who engage in a fitness program with aerobic exercise showed improved **cognitive processes**, such as in making fewer errors and having better memories
108
Psychosocial Benefits of Exercise - **3**
Participating in regular exercise is linked to **enhanced self-concepts**, especially in children
109
Psychosocial Benefits of Exercise - **2 issues**
1. **Most studies on this use correlational** or retrospective methods, making it **difficult to determine cause-effect relationships**
2. The extent to which individuals experience these benefits appears to **depend on their genetic makeup**
110
Physical Benefits of Exercise - childhood
Improves agility and cardiovascular function
111
Physical Benefits of Exercise - later life, when people generally show a gradual decline in strength/endurance?
**Ppl who work out in mid-life often have *higher physical function* years later** (opposed to those practicing sedentary behaviour: low-energy expenditure)
112
Physical Benefits of Exercise - main benefits? (2)
* **Preventing cardiovascular problems**, diabetes, forms of cancer
* **Less likely to die from coronary heart disease**
113
Physical Benefits of Exercise - main benefits: blood pressure
* People who are fit have lower systolic and diastolic blood pressure than those who are not, and they're less likely to develop hypertension
114
Physical Benefits of Exercise - main benefits: lipids and inflammation
* Physical activity improves serum lipid levels - raises HDL and lowers LDL and triglycerides, reduces inflammation
115
Physical Benefits of Exercise - main benefits: reactivity to stress
Fit individuals show lower heart rate and blood pressure reactivity to stress than unfit people
116
Are there health liabilities to exercise? 2 noted hazards
1. Risk of collision (e.g. in biking, jogging)
2. Injury to bones or muscles from other kinds of accidents and from overstraining the body
117
Are there health liabilities to exercise? - when do injuries typically occur?
1. Ppl who do not exercise regularly (overtaxing bodies)
2. Unsafe exercise conditions (e.g. wrong shoes)
3. Weather conditions (e.g. heat exhaustion)
118
Are there health liabilities to exercise? Cardiac arrest
* Can occur during exercise
* Those who did pass had pre-existing cardiovascular problems
119
Are there health liabilities to exercise? Anabolic steroids
* Extended use have several health effects
* Raises cholesterol and is related to liver/kidney tumours, heart attacks, strokes
* Permanent masculinizing effect in women - increasing facial hair and lowering voice
* Increases acne and balding in men
120
-- Who does/doesn't get enough exercise, and why? --
121
When is physical activity at its greatest in lifespan?
10-13 years
122
Physical activity across cultures
Most people around the world have lifestyles that provide regular, vigorous, and sustained activity naturally without actually doing exercises
123
Physical activity across demographics
* Adults who tend to exercise tend to have more income and education than those who did not exercise and are more likely to be men than women
* Those in rural areas are more likely to be physically active
124
When does activity tend to decrease during the lifespan?
* From **adolescence to early adulthood**, especially among individuals who enter university
* As adults age, most tend to engage less and less in PA (due to their other commitments, like family)
125
-- Reasons for Not Exercising --
126
Most common answer?
* People can't "find the time"
* However most people do - they just choose to use it in other ways
127
Reasons for Not Exercising - can also be related to... **(3)**
* Amount of stress in life
* Social influences
* Beliefs
128
Beliefs on Exercise: 1
**Ppl underestimate their enjoyment of exercise** because they focus on the unpleasant aspects
129
Beliefs on Exercise: 2
People with high self-efficacy for their ability to perform and maintain exercise are more likely to do it and stick with it than those with low self-efficacy
130
Beliefs on Exercise: 3
**Perceived susceptibility** to illness can spur people to exercise
131
Beliefs on Exercise: 4
* **Perceived barriers reduce exercise**; enjoying exercise increases it (e.g. feeling tired)
* Barriers can include personal ones, or environmental (e.g. weather)
132
Beliefs on Exercise: 5
**Those who believe they succeeded with an exercise program are more likely to resume this in the future**
133
-- Promoting Exercise Behaviour --
134
Strategies to Promote Exercising: Preassessment
* Before people begin a program, they should determine their purposes for exercising and benefits they can expect
* Also assess health status
135
Strategies to Promote Exercising: Exercise Selection
* Program should be tailored to meet the health needs, interests, and intentions of the individual
136
Strategies to Promote Exercising: Exercise Conditions
* Before starting, people should determine when/where they will exercise and arrange any equipment
137
Strategies to Promote Exercising: Goals
Most people adhere to a program if they write out a specific sequence of goals and consequences for exercise behaviour (should be gradual)
138
Strategies to Promote Exercising: Consequences
Should lead to reinforcement; many need some to maintain their exercise behaviour in the early stages of the program
139
Strategies to Promote Exercising: Social Influence
People are more likely to start and stick with an exercise program if they have they support from friends/family
140
Strategies to Promote Exercising: Record Keeping
People can enhance their motivation by keeping records of their weight and performance
PSYC 314
flashcards
Decks in class (36)
# Cards
-
Lecture 1-224
-
Lecture 329
-
Lecture 428
-
Lecture 530
-
Lecture 639
-
Lecture 727
-
Lecture 825
-
Chapter 1105
-
Chapter 3101
-
Chapter 4117
-
Chapter 588
-
-------------------------- MIDTERM 1 --------------------------0
-
Lecture 9 - Health Behaviours and Promotions23
-
Lecture 10 - Health Behaviours and Promotions28
-
Lecture 11 - Health Behaviours and Promotions, Substance Use11
-
Chapter 6158
-
Lecture 12 - Substance Use & Addiction32
-
Chapter 70
-
Lecture 13 - Diet, Exercise, & Weight Control19
-
Chapter 8140
-
Lecture 14 - Using Health Services & Patient-Practitioner Interaction27
-
Chapter 9128
-
Lecture 1520
-
Chapter 1068
-
-------------------------- MIDTERM 2 --------------------------0
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Lecture 16 - Pain and its Symptoms and Management22
-
Chapter 11 lol119
-
Lecture 17 - Pain and its Symptoms and Management29
-
Chapter 12107
-
Lecture 18 - Managing Chronic Illness and Family Involvement0
-
Chapter 130
-
Lecture 19 - Managing Chronic Illness and Family Involvement0
-
Chapter 140
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Lecture 20 - Psychosocial Aspects of Chronic Illness and Aging; End-of-Life Care and Bereavement0
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Lecture 21 - Psychosocial Aspects of Chronic Illness and Aging; End-of-Life Care and Bereavement0
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Chapter 150
