Nutrition C11

Weight Bias

negative attitudes, beliefs, judgements, stereotypes, and discriminatory actions aimed at individuals simply because of their weight

Carolie (Kcal) Deficit

more current guidelines recommend a daily deficit of approximately 300 - 5500 kcals daily

USDA 85-15 Guide

85 percent of kcal consumed daily should meet foot group recommendations healthfully from nutrient-dense food; this leaves 15 percent of daily kcal that is available to be consumed from other food sources

Ultra-Processed Foods (UPFs)

most likely contain added ingredients such as added sugars, alt, saturated fat, artificial colors, and/or preservatives

Mindfulness

a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations

Mindful Eating

a person becomes more aware of food and their experiences consuming foods and meals

Intuitive Eating

an anti-diet, weight-inclusive concept similar to mindful eating

High-Intensity Interval Training (HIIT)

form of resistance exercise training whereby an individual exercises at high intensity for short durations of time

Long-Haul Concept

extra weight does not appear overnight, and it will not disappear overnight

Over-Use Injuries

rates of bone stress injuries, including stress fractures, are much greater with excessive exercise

Weight Cycling

extreme measures that result in rapid weight loss

Energy Availability

the amount of energy available

Low Energy Availability

when food energy intake is less than exercise energy expenditure; leads to long-term health effects

co-occuring

Obesity and psychological conditions such as anxiety and depression are ___________.

1. Genetics

2. Alterations in energy metabolism, hormones, and gut microbiota

3. Brain activity

What are the shared biological mechanisms between obesity and depression?

depression for adults with a high susceptibility to depression

Genetic factors and BMI interact, increasing the risk for what in adults?

True

True or False: Weight bias can occur in individuals of all body shapes and sizes.

weight bias among health-care providers

What significantly impacts the quality of care for patients?

1. Less time spent with a patient

2. Judgement

3. Differences in treatment plans

Weight bias can result in what negative attitudes towards patients?

complex interactions between a person’s biology, behavior, and the obeseogenic environment of the United States

Why may long-term management of weight loss be difficult?

80-95%

Experts report that approximately what percent of individuals who have lost weight will regain that weight within 2 years?

1. Martial arts fighters

2. Weight lifters

3. Jockeys

4. Dancers

5. Gymnasts

Who are particularly prone to using weight cycling to meet certain weight categories or subjective appearance markers in their sport?

False

True or False: Individuals who practice weight cycling as young athletes are less likely to have obesity than athletes who did not participate in weight cycling as young adults.

future obesity and cardiometabolic disease risk

Weight cycling practices can contribute to what?

performance; the sport is high intensity and requires carbohydrate availability for both mental focus and physical performance

Many bouldering athletes restrict kcal and carbohydrate intake to achieve low body weight, which can have a detrimental effect on what?

Losing Weight Intentionally

reducing kcal intake

burning kcals through exercise and not refueling with adequate energy

Losing Weight Unintentionally

Bariatric Surgery

major surgery that can result in significant improvements in body weight and body composition while reducing risk and/or treating chronic disease

Sarcopenic Obesity

associated with excess fat mass, low muscle mass, and low physical function

reduced cardiorespiratory fitness

Weight loss induced by bariatric surgery results in what?

1. Preoperative exercise

2. Postoperative exercise

What are two methods for improving cardiorespiratory fitness in individuals who have had bariatric surgery?

10 to 35

Based on the AMDR for protein, adults should consume ___ to ___ percent of their total daily kcals for protein. 

obesity and prediabetes and/or specific genetic risk factors

High-protein diets induce the most weight-loss effects in individuals with what?

Ketogenic Diets

diets that are very low in carbohydrates, moderate in protein, and high in fat

drug-resistant epilepsy

Ketogenic diets have been successfully utilized as a therapy for what?

1. 90 percent of kcal from fat

2. 6-8 percent of kcal from protein

3. 2-4 percent of kcal from carbohydrates

A “classic” ketogenic diet (4:1) provides what?

due to increased fatty acid breakdown and activity of ketogenic diets

Why might a low-kcal ketogenic diet result in a short-term increase in energy expenditure?

1. Fatigue

2. Headache

3. Nausea

4. Low blood glucose levels

5. Constipation

6. Pancreatitis

7. Hypertriglyceridemia

8. Nutrient deficiencies

What are some common side effects of following a ketogenic diet?

Grapefruit Diet

diet that consists of only grapefruit, orange, toast, vegetables, and eggs for a total of 500 kcal daily over a series of 18 days

not due to the food itself, but due to the significant cut in kcal intake to only about 500 kcal daily

Why does the Grapefruit Diet actually work?

Intermittent Fasting

dietary approach that involves consuming foods and beverages at only set times; it is then followed by a fasting period

Alternate-Day Fasting

a person rotates days of eating and days of fasting

Modified Fasting

a person restricts kcal intake to 20-25 percent of daily needs

Time-Restricted Fasting

in time-restricted fasting protocols, consumption of kcals is limited to waking hours

1. Nutrient deficiencies

2. Dehydration

3. Low energy levels

What are some possible risks associated with intermittent fasting?

1. Females who are pregnant or breastfeeding

2. Individuals with diabetes

3. Individuals with a history of disordered eating and/or eating disorders

What individuals are discouraged from following an intermittent fasting plan?

involve families, schools, and other caregivers in the conversation

When developing weight-loss programs for children and adolescents, it is important to do what?

normal growth

Since children and many adolescents are still growing, restricting nutrient and kcal intake can negatively impact what?

Behavioral Group Therapy

social interactions and group support and accountability can support weight loss

14.3, 14.2

In 2017, approximately ______ percent of adults in the United States practiced yoga and _______ percent used meditation over a 12-month period.

females

Who is more likely to practice yoga and meditation - males or females?

Buddhist traditions

Mindfulness practices are historically embedded in what traditions?

Mindful Eating

a person becomes more aware of food and their experiences consuming foods and meals

1. Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation

2. Using all of your senses in choosing to eat food

3. Acknowledging responses to food without judgement

4. Becoming aware of physical hunger and satiety cues to guide your decisions

What are the main characteristics of mindful eating?

Overconsumption

overeating; a person continues to overconsume palatable yet energy-dense foods despite the negative consequences

1. Blood glucose

2. Blood pressure

3. Markers of inflammation

Mindful eating may be beneficial in improving markers related to cardiometabolic function, including what?

True

True or False: Females with obesity are more likely to have mental health issues as compared to females at a “normal” weight.

more

Males without obesity are ______ likely to experience anxiety than males without obesity. 

1. Obesity

2. Eating disorders

Underlying alterations in the immunoinflammatory response increase the risk for what two things?

Oxytocin

a neurohormone that regulates energy balance while also impacting eating behaviors and emotions

Weight-Inclusive

viewing health and well-being as complex with efforts focused on improving health access

Weight-Normative

emphasis on weight and weight loss

one approach is not better than the other; a combination of the two approaches likely best supports health and sustainable weight loss

When analyzing weight-inclusive and weight-normative approaches, it is important to understand what?

the highly mechanized conditions in today’s society

The regulation of our food intake has not adapted to what?

50

In the United States, the Centers for Disease Control and Prevention (CDC) report that about _____ percent of adults meet recommendations for aerobic physical activity.

$117 billion

Physical activity contributes to significant health risks, resulting in an annual health-care cost of ________ in the United States.

1. Delayed onset of chronic health conditions

2. Improvement of cardiovascular fitness

3. Stimulation of anti-inflammatory processes

Physical activity can induce what important health benefits?

5

Physical activity interventions are positively associated with the likelihood of achieving at least ____ percent weight loss in adults with overweight and obesity.

walking

What is the most frequently reported form of activity for physical-activity induced weight loss?

300 minutes of moderate-intensity physical activity

According to the Physical Activity Guidelines for Americans (2018), individuals whose goal is to lose significant weight (more than 5 percent of body weight) and prevent weight regain should engage in what amount of physical activity per week?

1. Increases in lean body mass

2. Reductions in body fat during weight loss

Strength training activities support what health benefits?

maintaining or increasing fat-free mass rather than through energy expenditure leading to loss of fat mass

What is the more significant role of resistance training on body composition during weight loss?

psychological health markers such as adherence and exercise enjoyment

HIIT can not only support weight loss and improvements to body composition, but can also be beneficial to what?

liver fat, a marker of metabolic dysfunction in the body

HIIT supports reductions in what?

to increase the level of energy expenditure and help tip the caloric equation so that the energy output is greater than energy input

What is the primary function of aerobic exercise in a weight-control program?

1,000

Energy expenditure may be able to approach up to __________ kcal per hour during a sustained, high-level activity such as rapid walking, running, swimming, or bicycling.

True

True or False: For individuals who are overweight or obese, the same amount of aerobic weight-bearing exercise will cost the person more kcal than an individual who is considered “normal” weight.

they have more weight to move

Why will an individual who is overweight or obese expend more energy and lose more body fat in the long run?

False

True or False: Related to TEF, it matters if you exercise before or after a light meal.

1. Safety

2. Convenience

What are two important barriers to an individual engaging in regular physical activity?

moderation

Like many aspects of lifestyle choices, __________ is the key when it comes to physical activity. 

Overuse Injuries

negative impacts on the body due to excessive exercise; occurs from tissue damage and often results from repetitive movements

1. Stress fractures

2. Shoulder impingement

3. Lateral epicondylitis (tennis elbow)

What are some common overuse injuries?

growing children and adolescents

Overuse injuries can occur at any age, but what individuals are particularly prone to them?

45 million adults

Every year, approximately how many adults in the United States go on a weight-loss diet?

over $70 billion

As of 2022, the diet industry is worth how much in the United States?

95 percent

Despite the prevalence and popularity of weight-loss diets, research shows that about what percent of diets fail?

within 2 weeks

Adults in the United States will most likely abandon their diets after how long?

1. Individual needs

2. What has worked for you in the past

3. Support preferences

4. Budget and health insurance coverage

What should you consider when looking at weight-loss programs?

RDNs

licensed and trained experts who provide individuals with weight-loss guidance specific to their health history, personal goals, motivation level, and more

Motivational Interviewing

health-care providers are trained on a counseling approach for supporting behavior changes that may be beneficial in the management of obesity and being overweight

e-Health

a suitable option for patients with obesity, particularly when a person has limited or no access to health-care teams and/or requires additional support

True

True or False: Web- and app-based weight-loss interventions resulted in more weight regain compared to in-person interventions.