Managing Your Weight
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30 terms
Terms | Definitions |
|---|---|
 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. |
| Overweight | -BMI>25 -Body weight is more than 10% over recommended range. -2/3 of adult population. |
| Obese | -BMI>30 -1/3 of adults -Body weight more than 20% above recommended range. |
| Underweight | -2% of adult population. -BMI<18.5 -Body weight 10% below recommended range. |
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