Managing Your Weight
|Energy balance||Amount of calories consumed relative to the amount expended.|
|Negative caloric balance||Calories consumed fall below calories expended (weight loss).|
|Positive caloric balance||Calories consumed exceed calories expended (weight gain).|
|Isocaloric balance||Calories consumed are about equal to those used.|
|Weight management||Balancing calories consumed and calories expended on a lifelong basis, through exercise and activity.|
|"Globesity" is reaching epidemic rates:||Due to diets high in processed fats, meats, sugars, and refined starches combined with more sedentary lifestyles.|
|Energy imbalance is common in America due to:||Overconsumption, too little exercise, biological factors, and lifestyle factors.|
|How body weight affects wellness:||High BMI and abdominal fat are associated with higher chronic disease risk.|
|Body weight:||Can affect life expectancy, promote or diminish fitness, and influence the risks for chronic diseases.|
|Metabolic syndrome||A condition marked by high blood pressure, cholesterol, and abdominal fat deposits, along with insulin resistance. It increases chronic disease risks related to inflammation, an immune reaction.|
|Effective tools for weight management:||-Recognize the role of metabolic rate (metabolism slows with age over time, so food intake must also diminish).|
-Assess your current weight and choose a realistic goal.
-Recognize your body's set point.
-Learn from successful weight maintainers.
-Balance your energy equation.
-Establish a regular exercise program.
-Modify your behavior and attitudes for long-term weight change.
|Basal metabolic rate (BMR)||Your baseline rate of energy use, dictated by your body's collective metabolic activities.|
|Resting metabolic rate (RMR)||Basal metabolic rate plus the energy expended in digesting food.|
|Set point||A preprogrammed weight that your body returns to easily when you gain or lose a few pounds.|
|Weight cycling||The pattern of repeatedly losing and gaining weight, from illness or dieting.|
|Rigid diets||Weight-loss regiments that specify strict rules on calorie consumption, types of foods, and eating patterns.|
|Flexible diets||Weight-loss regiments that focus on portion size and make allowances for variations in daily routine, appetite, and food availability.|
|Yo-yo dieting||A series of diets followed by eventual weight gain. Yo-yo dieting can lead to weight cycling.|
|Disordered eating||A typical, abnormal food consumption that diminishes your wellness but is usually neither long-lived nor disruptive to everyday life.|
|Eating disorders||Disturbed patterns of eating, dieting, and perceptions of body image that have psychological, environmental, and possibly genetic underpinnings, and that lead to consequent medical issues.|
|Body dysmorphic disorder||A psychological syndrome characterized by unrealistic and negative self-perception focusing on a physical defect such as nose size.|
|Three common eating disorders:||Anorexia nervosa, bulimia nervosa, and binge eating disorder.|
|Anorexia nervosa||A persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss.|
|Bulimia nervosa||An eating disorder characterized by frequent bouts of binge eating followed by purging, laxative abuse, or excessive exercise.|
|Binge eating disorder||A variation of bulimia that involves binge eating but usually no purging, laxatives, exercise, or fasting.|
|Prepare for better weight management:|| -Examine your beliefs and attitudes.|
-Consider your motivations.
-Identify your barriers to change.
-Visualize new behaviors.
-Write out specific goals.
-Commit to your goals.
-Set up support.
|Creating a weight management behavior change plan:|| -Contemplate weight management.|
-Prepare for better weight management.
-Take action and maintain new weight levels.
-Body weight is more than 10% over recommended range.
-2/3 of adult population.
-1/3 of adults
-Body weight more than 20% above recommended range.
|Underweight|| -2% of adult population.|
-Body weight 10% below recommended range.