Obesity and Weight Management

a. Overweight:
That a person is as little as 10 to 15 pounds more than a healthy weight 25-29.9 BMI
b. Obesity:
BMI >30 person is carrying 25-40 or more pounds of excess weight
satiety.
a. Is the sensation that you have had enough to eat. Satiety determines the length of time between eating episodes. The more satiety the less weight
a. Ghrelin
signals brain to take in food, increases appetite. Will secret more when hungry (produced in stomach)
b. Leptin
signals brain to decrease level of hunger and food intake when fat storage is full. comes from fat cells
4. How do genetics influence our weight?
a. Two obese parents 75% more likely to be obese
b. One obese parent and one not 40% more likely
c. No obese parents 10% likely
d. Set point:
the body fights to remain at a specific body weight with mechanisms that oppose weight loss or gain
5. What are two key factors contributing to the obesity epidemic?
a. Changes in Physical Activity, Changes in Food availability
6. What are the three components of a healthy weight loss program? Be able to identify strategies of each component.
a. Diet
b. Physical Activity
c. Behavior Modification
7. Define energy-density.
a. Measure of the energy a food provides relative to the amount of food.
8. What foods should we be eating more of, low energy dense or high energy dense foods?
a. Eat more low energy high density foods
9. Review ways to increase volume of foods/meals. What are the benefits of making high volume, low energy-dense food choices?
a. Add fruits and veggies to the diet increases satiety and displace high-calorie foods. Lean protein and healthy oils
10. List several dietary strategies to increase satiety.
a. Increase low energy- high density foods
11. Identify ways to be successful at behavior change.
a. Self monitoring of intake and activity (food log)
b. Control environmental cues that trigger eating
c. Learn how to better manage stress
12. Identify characteristics of “successful losers” or in other words, people who have lost large amounts of weight and kept it off for life.
a. Exercise regularly (60-90 mins daily)
b. Make small and comfortable changes in diet and physical activity.
c. Eat breakfast (include protein)
d. Eat smaller, more frequent meals
e. Choose low-fat foods
f. Keep track of their weight, intake, and physical activity level.