Chapter 15: Weight Management

Core Concepts in Health 16th ed.

Vocabulary

1. ==Energy balance:== key to maintaining healthy body weight and keeping a healthy ratio of fat to fat-free mass.
2. ==Overweight:== total body weight above the recommended range for good health.
3. ==Obesity:== a more serious degree of overweight that carries multiple health risks.
4. ==Resting metabolic rate (RMR):== largest component of metabolism, is the energy required to maintain vital body functions while the body is at rest.
5. ==Anorexia nervosa:== characterized by failure to eat enough food to maintain a reasonable body weight.
6. ==Bulimia nervosa:== characterized by recurring episodes of binge eating followed by purging.

==1. Body fat stores and disease risk? Apple vs. pear shape.==

• The location of fat on your body is an important indicator of health because it is known to affect your risk for disease.
  • A waist circumference greater than or equal to 40 inches in men or 35 inches in women is associated with increased risk for chronic disease.
  • A waist-to-hip ratio above 0.94 for men and above 0.82 in women is associated with an increased risk of heart disease and diabetes.
• An android pattern of fat is called apple shaped: Men and postmenopausal women tend to store fat in the upper region of their body, particularly in the abdominal area, as visceral fat.
  • The apple shape—primarily abdominal fat—increases risk of high blood pressure, diabetes, early-onset heart disease, and certain types of cancer, strokes, and mortality. This risk is independent of a person’s BMI.
  • The risk appears to be higher because visceral fat is more easily mobilized and sent into the bloodstream, increasing disease-related blood fat levels.
• People who have gynoid fat are called pear shaped: Premenopausal women usually store fat in the hips, buttocks, and thighs, as subcutaneous fat.

@@2. Relationship between muscle mass and RMR?@@

• A higher RMR means that a person burns more calories while at rest and therefore can take in more calories without gaining weight.
• One of the reasons that exercise is so important during a weight-loss program is that exercise, especially resistance training, helps maintain muscle mass and metabolic rate.

3. Difference between type 1 and type 2 diabetes?

• In type 1 diabetes, the body’s immune system, triggered by viral infection or some environmental factor, destroys insulin-producing cells in the pancreas.
• In type 2 diabetes, the pancreas does not produce enough insulin, or body cells become resistant to insulin, or both.

%%4. Recommended eating pattern for weight management (how often)?%%

• Eating regular meals daily, including breakfast and snacks, is important to weight management.
• Eating small, frequent meals on a regular schedule is healthier than skipping meals, which leads to excessive hunger. Skipping meals can also lead to binge eating or snacking.

^^5. Do vital body functions burn calories?^^

• The body takes in energy (calories) from the food you eat and uses energy (calories) to maintain vital body functions.
• Even when resting, your body burns calories by performing basic functions to sustain life, such as: breathing, circulation.

==6. Weight management strategies.==

• For weight management, pay special attention to total calories, especially sugars, portion sizes, energy and nutrient density, and eating habits.
• Limiting portion sizes is crucial to maintaining good health. It is also easier than calorie counting.
• To maintain your current weight, the calories consumed must equal calories expended.
  • To lose weight, a person must reduce calorie intake and/or increase calories burned.
  • An increase in physical activity combined with moderate calorie restriction is the best approach for weight loss.
• A regular eating pattern and personal rules to govern food choices help structure decisions about diet.
• Balance meals with whole grains, lean protein, fiber-rich fruits and vegetables, low-fat dairy, and small amounts of healthy fats.
• Pay attention to portion sizes.
• Declaring certain foods permanently off limits is usually less effective than striving for moderation.
• Physical activity burns calories and changes metabolism so that more food will be used for energy than stored as fat.
• Adequate coping strategies for dealing with the stresses and challenges of life can help in maintaining healthy lifestyles.