Nutrition - Ch 9: Weight Management

70

an estimated __ percent of US adults are overweight or obese

20

fat cells are capable of increasing their size by __ -fold and their number by several thousand

late childhood and early puberty

when are the number of fat cells in a person’s body increasing most rapidly?

positive

after growth ceases, fat cell numbers may continue to increase whenever energy balance is __

false

true or false: there is a natural way to decrease the number of fat cells

true

true or false: people with extra fat cells tend to regain lost weight rapidly

growing years of childhood and adolescence

when is it most important to prevent having excess weight?

adipose tissue

where is excess fat stored? (tissue type)

organs

if there is excess fat after filling the adipose tissue, where is it deposited?

ectopic fat

fat that accumulates outside of adipose tissue

heart disease, fatty liver, insulin resistance

what diseases or conditions can ectopic fat lead to?

belly

where do men carry most of their excess fat?

hips

where do women carry most of their excess fat?

LPL

due to the __ being higher in the belly in men and hips and women, more fat is stored here

lipoprotein lipase

an enzyme that is found on the surface of cells lining muscles and adipose tissue

set-point theory

the idea that the body strives to get back to one weight

genetics, environmental factors

what are the two leading causes of obesity?

Leptin

the satiety hormone

adipose cells

where is Leptin primarily secreted?

suppress appetite

what is the function of Leptin

increase

does leptin production increase or decrease with increased body fat?

Ghrelin

what is the hunger hormone?

stomach cells

what is ghrelin secreted by?

ghrelin

what hormone stimulates appetite?

ghrelin

what hormone increases with fasting, hunger, or starvation?

leptin

which hormone increases energy expenditure?

ghrelin

what hormone increases food intake?

white

this type of adipose tissue stores fat for other cells to use for energy

brown

this type of adipose tissue releases stored energy as heat, defending against cold and preventing obesity

newborns

brown fat’s heat production is particularly important in __

brite/baige cells

these occur when some white fat cells undergo browning as they take on characteristics of brown fat

exercise

during __, muscle cells release a protein that triggers the transformation of white fat cells into Brite fat cells

past eating patterns, food availability, food is convenient, serving sizes

how does the environment affect our eating habits?

physical inactivity

life with little exertion

30-60

how many minutes of moderately intense activity daily should a person have according to the DRI?

metabolic

sedentary activities require little energy beyond the resting __ rate

true

true or false: watching tv influences food purchases and correlates with between meal snacking

hypertension, fatty liver disease, abnormal blood lipids, diabetes, sleep apnea

what are some health risks to those who are obese or overweight?

false

true or false: most obese people successfully lose weight and maintain the loss

true

true or false: people are judged by their appearance for being overweight

false

true or false: weight loss products/herbal products are approved by the FDA

fad diet

popular eating plans that promise quick weight loss. Most fad diets severely limit certain foods or overemphasize others (for example, never eat potatoes or pasta, or eat cabbage soup daily)

appetite suppressors and fat absorption inhibitors

what were the two types of drugs we talked about for weight reduction?

benefits must exceed risks

what does the FDA mandate for weight loss drugs?

gastric bypass

a surgeon constructs a small gastric pouch and connects it directly to the jejunum so that the flow of food bypasses a substantial portion of the small intestine

gastric banding

the surgeon creates a small gastric pouch using an inflatable band placed near the top of the stomach. The band is tightened or loosened by adding or removing fluid via an access port placed under the skin

gastric bypass

which surgery are these advantages of? no foreign object in abdomen, more durable, reliable, and effective

gastric banding

which surgery are these advantages of? no malabsorption, more flexible, less invasive, safer

sleeve gastrectomy

the surgeon removes 70-85 percent of the stomach and staples the remaining portions together to create a vertical, tube-shaped stomach with limited capacity

intragastric balloon

when a surgeon puts a balloon in the stomach to enhance the feeling of fullness

gastric aspiration

emptying the contents of the stomach 20-30 minutes after each meal

liposuction

removing fat deposit and fat cells which alters body shape in specific areas

embrace changes, celebrate losses, set goals, psychosocial support

what are the characteristics of successful weight loss strategies?

5-10% over 1 year/0.5-2lbs per week

what is a reasonable weight loss rate?

500-750kcal/day

how much of a kcalorie deficit should you create to lose weight?

false

true or false: rapid weight loss is usually a good thing

lower

focus on __ energy density foods to lose weight

diet and physical activity

what is the best approach to weight management?

excess post exercise oxygen consumption

EPOC

body weight, intensity, duration

what factors influence your kcal expenditure?

increasing exercise

how can you increase your discretionary kcal allowance?

true

true or false: your metabolism speeds up with activity

no

is spot reducing possible naturally?

high, low

to maintain weight, follow a diet that is __ in nutrient density and __ in energy density

genetic tendencies, hunger, appetite, satiety irregularities, psychological traits, metabolic factors

what are the causes of being underweight?

energy dense foods, eat three meals a day with large portions, include extra snacks, juice and milk, exercise to build muscle

what are some strategies to gain weight?