Weight Control

Flashcards on the topic of Weight Control.

Popular Diets

Diets high in carbohydrates and moderate fat and protein; DASH Diet, Weight Watchers (WW).

Popular Diets

Diets low in carbohydrates and high in fat and protein; Atkins, Paleo, Sugar Busters.

Detox diets

Liquid diets, fasting or removing processed foods and other specific foods such as sugar, gluten, dairy, etc.

Intermittent fasting techniques

Alternate day fasting, modified fasting and/or time restricted fasting.

Realistic Goal Setting

Gradual weight loss of ½ to 2 pounds per week.

The Math

To lose one pound, you must create a deficit of 3500 kcal.

Low energy density foods

Fruits and vegetables, whole grains, lean proteins.

Characteristics of Successful Diets

Eat smaller portions of energy dense foods. Encourage low energy density foods and a variety of foods. Keep food records and include behavioral modification.

National Weight Loss Registry

Weight loss of > 30# maintained for > 1 year.

Intuitive Eating

Rejects dieting mentality. Diets restrict intake and encourages people to feel hungry and ignore hunger cues. Diets tell us to not trust our own body and cues that we are hungry or have an appetite for a certain food.

Research Shows Dieting Can

Increases body dissatisfaction, increases risk for eating disorders and results in weight gain when stopping diet.

Interoceptive awareness

Ability to perceive physical sensations that arise within your body, such as hunger and fullness.

Weight Loss Medications Criteria

For individuals with BMI > 30 or >27 with obesity related health risk.

Belviq

Appetite Suppressant; Stimulates brain serotonin receptors to increase satiety, with side effects of increased heart rate, dizziness and nausea.

Saxenda

Slows gastric emptying, increasing feeling of fullness, with side effects of nausea, vomiting and inflammation of the pancreas.

Xenical

Inhibits production of fat digesting enzyme from the pancreas, resulting in fat consumed not being digested and excreted, loss of fat soluble vitamins, GI pain, oily stools; must follow low fat diet to avoid above symptoms.

Qsymia

Combination of phentermine (an appetite suppressant) and topiramate ( a seizure medication) with side effects of increased heart rate and birth defects; must not be used during pregnancy.

Semaglutide (Wegovy)

Injectable that reduces appetite and slows movement of food through the GI tract, with side effects of nausea, diarrhea, constipation and vomiting.

Bariatric Surgery - Types of procedures

Gastric Banding, Gastric Bypass, Sleeve Gastrectomy.

Bariatric Surgery - Criteria

BMI > 40 or BMI > 35 with obesity related health concerns; obesity present for min. 5 years, with several nonsurgical attempts to lose wt.; no history of alcoholism or major psychiatric disorders.

Bariatric Surgery - Potential benefits

Weight loss, decrease in blood pressure, drop in cholesterol level, decrease blood glucose level.

Bariatric Surgery - Potential risks

Regain weight, infections, nutrient deficiencies such as Vitamin D and Vitamin B12 requiring nutrient supplementation.

Chain-Breaking

Breaking the link between two behaviors, such as snacking while watching T.V.

Stimulus Control

Alternating the environment to minimize the stimuli for eating, such as not buying cookies and chips or not driving by fast food.

Cognitive Restructuring

Changing your frame of mind regarding eating.

Contingency Management

Forming a plan of action in response to a situation; rehearse in advance appropriate responses to pressure of eating at parties.

Self-Monitoring

Tracking foods eaten and conditions affecting eating; helps you understand your eating habits.

Food preferences

Taste, smell, color and texture.

Food Selection

Environment, familiarity and habits.

Food Selection - Culture

Customs, Religious beliefs and Social Situations .

Nutrition Knowledge and Beliefs

Health concerns and Education.

Experiences

Comfort foods and Discomfort foods.

Practical Considerations

Food cost, Advertising, Convenience and Availability.