below a certain level of fat mass, how does adipokine affect the body ?
- has a health promoting maintaining effect
- more likely to promote low grade inflammation
how can social psychology affect our appetite?
can affect food preferences, body size acceptance, physical activity and more
our perceived lack of time may compromise our ability to eat healthy and be active
how can you achieve a healthy energy balance?
moderating caloric intake and regularity participating in physical activity
how do u gain or lose fat mass?
gain: consume more calories than are expended
lose: consume less calories than are expended
how do we use waist circumference to measure body composition?
often used in combination woften used in combination w BMI to better assess
if BMI>30 and waist circumference is above a threshold, obesity and higher health risks possibility
how does individual physical activity affect our desire to be active ?
our childhood experiences, physical capacities, and perceptions of physical activity can increase/decrease our desire to be active
how much we move our body at work and in our leisure time all contribute to our total energy expenditure
how does individual psychology affect the way we eat an exercise ?
stress, mental health status, and the way we think about ourselves and ur bodies can affect both how much we eat and how much we exercise
how does physical activity environment affect our activity levels ?
- both natural and built n environment can affect our activity levels
- infrastructure, urban planning, transit, safety, and weather can all affect activity level
how does physiology affect energy expenditure ?
- we all handle energy differently due to our diff BMR’s, hormonal activity and genetics
- differences in microbiome and appetite regulation can have significant effects on energy balance
what are adipokines ?
messengers that communicate with other body tissues secreted from adipocytes
what are fad diets?
ones that are popular for a period
often promise quick results that are not sustainable
what are some other ways of measuring body composition?
skin folds, bioelectric impedance , BMI, waist circumference
what are some weight loss strategies ?
- keto diet (high fat low carb diet)
- intermittent fasting
- low carb (restriction of >100 g/day)
- south beach diet (lean proteins, unsaturated fats, foods low on glycemic index)
- paleo diet (lean meats, fruits, fish, veggies, nuts, seeds)
- detoxes
what are the 3 energy yielding nutrients ?
carbohydrates, lipids, proteins
what are the 3 main purposes that we burn energy for ?
basal metabolic rate (60-75%)
diet induced thermogenesis (10%)
physical activity (15-30%)
what are the complex causes of obesity ?
social psychology, individual psychology, physical activity environment, food production, food consumption, physiology, individual physical activity
what are the contributing factors of eating disorders?
- genetics
- socio-cultural factors
- personality
- history of sexual/physical abuse
what are the factors associated with a higher BMR?
- certain genetic factors
- male sex
- younger age
- taller height
- higher lean body mass
what are the high levels oh physical activity recommended to promote weight loss?
- 150 mins per week maintains and improves health
- 150-250 mins a week prevents weight gain
- > 250 mins per week promotes significant weight loss
- 200-300 mins per week prevents weight gain following weight loss
what are the key appetite hormones and where do they come from ?
leptin: secreted from adipose tissue (satiety signal)
ghrelin: secreted from the stomach (hunger signal)
GLP-1: secreted from the small intestine (satiety signal)
what are the links between genetics and obesity ?
- identical twins have a stronger correlation in BMI than fraternal twins. when identiacal twins are over fed, they gain an amount of weight similar to each other, but different to others
- we are likely to have a similar body size/shape to our mother/father at our age
- around 100 mutations are more common in individuals with obesity
what are the treatments for eating disorders ?
- diagnosis by health care professional
- main treatment strategies are psychological
- medication can also be prescribed
what are the “fad diet red flags” ?
- does not recommend exercising
- is overly restrictive
- focuses on foods to avoid
- significantly limits what foods can be consumes
- is expensive
- requires the purchase of supplements, shales, or pre packaged foods
- has the word detox or cleanse in the title
- focuses on short term without plans for long term sustainability
- The words lose weight fast are found in its promotional materials.
- Weight loss is promised from a specific body part.
- There is a guarantee that a specific amount of weight can be lost in a specific time frame.
- It is part of a multi-level marketing system.
what are ways people maintained weight loss?
98% modified food intake
94% increased physical activity
78% ate breakfast regularily
75% weighed themselves regularly
90% exercised for an hour a day
77% reported a trigger for weight loss
most common reported type of physical activity was walking
