Module 8: Weight Management

Question 1

Between 1980 and 2014, obesity has more than _____

Answer 1

doubled

Question 2

In Canada, ___ of adults are overweight or obese (2017)

Answer 2

64%

Question 3

___ of children 5-17 are overweight or obese (2017)

Answer 3

30%

Question 4

___ of indigenous adults are overweight or obese

Answer 4

67%

Question 5

Why is self reporting of weight unreliable?

Answer 5

People tend to under report weight and overestimate their height

Question 6

Define: ideal weight

Answer 6

Ideal weight: the weight at which one’s health risk is lowest

Question 7

Why do health professionals suggest lifestyle should be your guide in determining ideal weight?

Answer 7

Emphasize eating healthy and being physically active, not a particular weight; Helps to avoid unhealthy eating habits and negative body image

Question 8

Hydrostatic weighing

Answer 8

Measure body density by placing subject underwater

Question 9

Skinfold measurements

Answer 9

Measuring the width of “pinches” of fat from particular parts of the body

Question 10

Circumference measurements

Answer 10

Measuring the circumference around certain body parts

Question 11

Electrical impedeance

Answer 11

Running a low current through the body and measure the “impedance” (electrical resistance) of the body to the current; fats and fluids and other electrolytes are conductors

Question 12

BMI

Answer 12

• simplest and most broadly applicable evaluating body weight and composition
• Weight in kg / height in meters squared
• BMI formula does not consider body composition and distribution of weight

Question 13

How much essential fat do males need? How about women? Why does one sex need more than the other?

Answer 13

• men: 3%; women: 12%
• Females need more fat for essential reproductive capacity. This is hormonally determined and this extra fat is not associated with health risks

Question 14

What is the more proper name for risky fat?

Answer 14

Risky fat - visceral or subcutaneous adipose

Question 15

How is the distribution of visceral fat/ subcutaneous adipose determined? Give the name for the typical body shape for men and women

Answer 15

• by hormones
• android/ apple shape: men
• gynoid/ pear shape: women

Question 16

Fill in the blank: Excess body fat reduces life expectancy by ____ years and is also responsible for ____ in 10 premature deaths

Answer 16

• reduces life expectancy by 14 years

- causes 1/10 premature deaths

Question 17

Explain the relationship between type 2 diabetes, obesity, and physical activity

Answer 17

• type 2 diabetes is when the pancreas produces too little insulin and/or the body’s cells are resistant to it. insulin will bind to the surface of the cell but the signal to transport glucose is blocked
• exercise improves your capacity to move glucose across cell membranes, especially right after exercise

Question 18

What determines your weight?

Answer 18

• energy in vs energy out

Question 19

List the 3 factors that summate the energy out. Give the % of total energy out the factor takes up

Answer 19

• Basal metabolic rate (60-75%)
• thermogenesis (10%)
• physical activity (15-30%)

Question 20

Define: basal metabolic rate

- what is the actual rate equation

Answer 20

• Basal metabolic rate (BMR): All functions within your cells under normal conditions (60-75% of energy out)
• Roughly 10x your weight in lb

Question 21

What is your basal metabolic rate based on (5)?

Answer 21

Based on:

• Genetics
• Lean muscle mass (lean mass burns more energy)
• Physical activity and exercise
• Greater height and weight
• Male sex, and other factors

Question 22

State the energy balance equation. How many kcals is 1lb of fat?

Answer 22

energy input - energy output = positive or negative energy balance

• 3500kcal

Question 23

What 3 things determines how much you eat?

Answer 23

• hunger (12+ internal signals)
• appetite
• satiety

Question 24

What is appetite influenced by?

Answer 24

• sight, smell, thought of food, physiology

Question 25

What is satiety influenced by? What promotes satiety

Answer 25

- physiology - 20 minutes for the brain to receive the message your stomach is full - voluminous foods, mixed nutrient meals, fibre rich foods, and eating slowly

Question 26

What are some causes of obesity (3)

Answer 26

- declining physical activity levels - obesogenic environment - physiosocial factors

Question 27

How many hours a day do we spend being sedentary?

Answer 27

9.7 hours on average

Question 28

Explain an obesogenic environment

Answer 28

- Obesogenic environment: environment that promotes the overconsumption of calories - Living in areas with few grocery stores, lots of fast food outlets, and few opportunities for physical activity increases your risk of obesity

Question 29

Explain the Foresight Model. What are some interconnected obesity factors (7)?

Answer 29

Shows that there is not 1 single component that results in obesity; Connects and defines factors underlying obesity - Food Consumption - Food Production - Physiology - Individual Physical Activity - Environment - Individual Psychology - Social Psychology

Question 30

What are some dangers of obesity?

Answer 30

``` Stroke Heart disease Sleep apnea Some forms of cancer Gallbladder disease Type 2 diabetes Osteoarthritis Hypertension High blood cholesterol Incontinence Pregnancy complications Menstrual irregularities Hirsutism Psychological disorders (depression, etc) Increased risks during surgeries ```

Question 31

Why do you lose weight fast on "starvation diets"

Answer 31

Starvation diets cause you to break down glycogen and release water within it. The weight you lose in these starvation diets within the first few days is water weight and glycogen (not fat content).

Question 32

Explain the feedback loop of an unhealthy diet (7)

Answer 32

- crash diet - weight loss - hormonal, metabolic changes - increased appetite, fat storage, inability to maintain diet - weight gain - weight dissatisfaction - repeat

Question 33

What are the 4 sound weight control guidelines

Answer 33

1. physical activity related 2. sensible diet 3. change in eating habits 4. psychological modification

Question 34

explain sound weight control guideline #1. physical activity related

Answer 34

Goal: increase calorie expenditure - Increases your basal metabolic rate (your body becomes more efficient at burning calories) - Helps maintain muscle mass and reduce fat mass - Relieves depression and anxiety - Promotes self esteem - Regularity is key (do activities you enjoy and with people that you enjoy doing it with) - Duration is more important than intensity for weight reduction

Question 35

explain sound weight control guideline #2. sensible diet

Answer 35

Goal: reduce total caloric intake - Should not be too drastic; Minimum: 1200 kcal/day - Eat filling and nutrient dense foods; avoid empty calories - Filling foods: protein, fat, and fibre (simple carbs are not as filling) - Eat plenty of fruits and veg - Calorie tracking may help (journalling or an app like MyFitnessPal

Question 36

explain sound weight control guideline #3. change in eating habits

Answer 36

Goal: reduce total caloric intake - Use smaller plates - Eat slowly - Wait a little before eating more - Leave tempting foods out of sight - Be conscious of environmental cues that promote consumption - Avoid shopping when hungry

Question 37

explain sound weight control guideline #4. psychological modification

Answer 37

- Self-efficacy: belief in one’s ability to change - May need to change relationships with foods and physical activity so they become positive concepts - Identify triggers and how to cope with situations that may promote overeating - Challenge negative patterns of thoughts and replace them with healthier ones - Support is key: friends, family, groups, networks/blogs or apps

Question 38

Define: eating disorder

Answer 38

Eating disorder: serious disturbance in eating patterns or behaviours, characterized by a negative body image and concerns about body weight/ fat

Question 39

What are the common features of an eating disorder

Answer 39

Common features: - dissatisfaction with body image and weight often due to distorted thinking - perfectionist beliefs - unreasonable demands for self-control - excessive self-criticism

Question 40

Fill in the blanks: among teens ___ of females and ___ of males use unhealthy food behaviours. - List some of these behaviours (5)

Answer 40

Among teens: 50% of females and 30% of males use unhealthy behaviours (skipping meals, vaping, vomiting, fasting, taking laxatives)

Question 41

Define: anorexia nervosa

Answer 41

Anorexia nervosa: individual does not eat enough to maintain adequate body weight

Question 42

What are the symptoms of anorexia nervosa

Answer 42

- distorted body image - intense fear of weight gain - feeling that food is the enemy - purging - over exercise

Question 43

What could happen if you have chronic anorexia nervosa

Answer 43

- amenorrhea (loss of menstruation) - cold intolerance - low BP - cardiovascular, GI, endocrine, and skeletal disorders

Question 44

What is the leading mortal psychiatric disorder? Fill in the blank: ___ in 10 die of starvation

Answer 44

- anorexia nervosa | - 1

Question 45

Define: binge eating disorder. How long must it be before it can be diagnosed?

Answer 45

Binge eating disorder: eating large amounts of food in a discrete period of time and manner and a sense of lack of control over eating during these episodes; similar to bulimia but without the vomiting - Must occur at least 2 days a week for 6 months

Question 46

What is the treatment for eating disorders? What else needs to be considered for anorexia, bulimia, and binge eating?

Answer 46

- Must address problematic eating behaviours and misuse of food to manage stress and emotions; concurrent issues (depression, anxiety, etc) must be addressed - Anorexia: averting crisis by restoring body weight and addressing psychological aspects of disorder - Bulimia and binge eating: stabilize eating patterns; identifying and changing behaviours that led to disordered eatings; improving coping skills

Question 47

During the Covid-19 pandemic, ___ of Canadians have reported gaining weight during just the first few months

Answer 47

30%

Question 48

during the pandemic adults with an ideal body weight, (Body Mass Index, or BMI of 18.5-24.9 kg/m2) suffered less from what?

Answer 48

mental health issues including poor sleep, increased stress, and symptoms of depression

Question 49

What were the results when cardiorespiratory fitness and global and local brain volumes were analyzed

Answer 49

Cardiorespiratory fitness was positively associated with GM volume, total brain volume, and specific GM and white matter clusters in brain areas not primarily involved in movement processing. These results, from a representative population sample, suggest that CRF might contribute to improved brain health and might, therefore, decelerate pathology-specific GM decrease.

Question 50

Children who meet the 24 hour movement guidelines have better what (3)? What about active kids and feelings(3)?

Answer 50

- cognition, brain function, and mental health | - Active kids have fewer depressive symptoms, feelings of anxiety; also just happier in general

Question 51

Kids and school performance

Answer 51

- Children who are physically active have better performance in math, reading, science, and social studies - They also have better attention, focus, concentration, creativity, and problem solving - They have larger brains especially in sections relating to memory, higher level thinking, and emotion