3.3 Three Keys to Weight Loss

1. control of calories

2. physical activity

3. behavior modification

What are the 3 components to weight loss / weight management? List them in the order in which they should be implemented.

Controlling Calories

_____ is the regulation of the number of calories you consume daily.

think of calorie control in terms of lifestyle changes (in relation to food and dietary intake) that can be followed for the remainder of one’s life

What is the key to controlling calorie consumption?

1-2

A good goal is to lose _____ pounds per week.

1,200

The daily standards of calorie control for females is no less than _____.

1,500

The daily standards of calorie control for males is no less than _____ calories.

Label Reading

_____ is the process of comparing labels on similar products in terms of serving size, number of calories per serving, and the amount of fat per serving.

portion

A _____ is the amount of food you choose to eat.

serving

A _____ is a specific measurement of food.

high-fat foods

When controlling calories, a common strategy is also to limit _____.

Physical Activity

_____ is the second component to weight loss and maintenance.

decrease your stress level

improve your mood

increase productivity

maintain bone health

increase lean body mass

leads to more efficient use of calories even at rest

What are the benefits of physical activity?

30+; 10,000

Current recommendations are for _____ minutes of activity per day, as well as _____ steps.

Resistance

_____ exercises build muscle and lean body mass.

Resistance and Stretching

_____ exercises tone the body.

Behavior Modification

_____ is the third key to weight loss and maintenance and describes how certain factors (or behaviors) can prevent us from reaching our weight loss goals.

Chain Breaking

Stimulus Control

Cognitive Reconstructing

Contingency Management

Self-Monitoring

What are some examples of behavior modifying strategies?

Chain Breaking

_____ refers to breaking the tie that connects two or more behaviors that encourage overeating. For example, instead of munching on snacks while watching TV, limit yourself to eating only in the kitchen while seated at the table.

Stimulus Control

_____ refers to finding ways to avoid temptation when we are hungry or bored. For example, not buying convenience foods you are fond of or limiting yourself to one small piece of chocolate daily.

Cognitive Reconstructing

_____ refers to changing your frame of mind regarding food. Rather than turning to food when you are stressed, you decide to exercise instead. After the exercise, if you still want to eat something, allow yourself a small portion of that food.

Contingency Management

_____ refers to preparing for situations that might trigger over eating such as a party or donuts at the office. If you have a board meeting to attend and you know the boss will be bringing in donuts, offer to bake a low-fat coffee cake as an alternative for those trying to watch their weight.

Self Monitoring

_____ refers to the tracking of your consumption habits. Keep a diary for several days, recording what you eat, when you eat it, how you felt and where you were when you ate. This helps to reveal patterns that may be negatively affecting your weight loss efforts.

Social Support

_____ from family, friends, social programs, and/or professional help is complementary to behavior modification and perhaps equally important for weight loss and maintenance.

medications, extremely low-calorie diet, and/or surgery

For some individuals, controlling calories, physical exercise, and behavior modification are not enough to achieve a healthy weight. Individuals with a BMI of 40 or greater, or 35 or greater with co-morbid health risks (referred to as morbid obesity) may require drastic weight loss measures such as _____.

amphetamines

appetite reduction drugs

fat absorption inhibitors

What are the 3 classifications of weight loss drugs?

Amphetamines

_____ stimulate the central nervous system and burn calories. These are only used short term as abuse or even a dependency can be developed.

Phentermine

_____ is a FDA approved fat reducing medication used to decrease hunger sensations.

Orlistat (aka Xenical)

To decrease fat absorption, the FDA approved _____, a lipase enzyme inhibitor that prevents the break down of fat in the small intestine. This fat is later expelled in feces.

Extremely Low-Calorie Diet

_____ is an approach of consuming only 400-800 calories per day. Often this diet entails a low carbohydrate and high protein diet, often in liquid form. Careful monitoring by a physician is necessary.

surgery

_____ is often the last resort when medications and diets fail.

Bariatrics

_____ is the branch of medicine that focuses on the cause, prevention, and treatment of obesity.

Gastric Banding

_____ is a restrictive procedure where the opening from the esophagus to the stomach is restricted using a gastric band, forming a small pouch in the stomach. The band can be inflated or deflated to control the amount of food a person can consume and still be comfortable.

Gastroplasty

_____ or stomach stapling works by reducing the stomach capacity and bypassing a small portion of the small intestine. The stomach can now only hold 30 milliliters or the volume of 1 egg.

50

The majority of individuals who undergo gastroplasty lose approximately ____% of their weight.

Gastric Balloon

_____ is an additional approach for weight loss surgery, in which a deflated balloon is inserted through your esophagus into the stomach. The procedure takes approximately 30 minutes with no incisions or surgery required. The balloon is then inflated to the size of a grapefruit. The balloon is not permanent and is removed after approximately 6 months.

adding healthy snacks several times daily

drinking beverages that are nutritious as well as a good calorie source

adding healthy fats to meals

limiting fluid consumption to delay satiety

What are some suggestions to increase body weight?