Understanding nutrition 15th edition whitney test bank

Understanding Nutrition 15th Edition Whitney Test Bank Visit to download the full and correct content document: https://testbankdeal.com/dow nload/understanding-nutrition-15th-edition-whitney-test-bank/

Chapter 09 1. What proportion of the U.S. adult population is considered overweight or obese? a. 50% b. 60% c. 70% d. 80% e. 90% ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 2. Which of the following statements accurately describes fat cell development? a. While fat cells grow and shrink in size, their number is fixed. b. An obese person has more and larger fat cells than does a healthy-weight person. c. The number of fat cells grows substantially during early adulthood, as energy expenditure begins to decline. d. Researchers have concluded there is no way to induce fat cell death. e. When energy out exceeds energy in, the number and size of fat cells decrease.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 3. Which of the following removes triglycerides from the blood for storage in fat and muscle cells? a. Glucagon b. Lipoprotein lipase c. Cellulite synthetase d. Lipoprotein synthetase e. Adipose lipase ANSWER: b Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 4. Women readily develop lower body fat around the hips and thighs and men readily develop central body fat around the abdomen. This primarily is due to gender differences in a. blood insulin levels.

b. the activity of lipoprotein lipase. c. set points. d. the activity of lipoprotein synthetase. e. patterns of physical activity.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 5. Which of the following defines the body’s set point? a. A person’s minimum healthy weight b. A person’s maximum healthy weight c. Point at which a person’s weight plateaus before dropping again quickly d. Point above which the body tends to lose weight and below which it tends to gain weight e. Point at which all LPL activity ceases ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 DATE CREATED: DATE MODIFIED:

to maintain weight gains & losses.

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6. What is Prader–Willi syndrome? a. Altered receptor activity for ghrelin b. A genetic disorder resulting in obesity c. Fat accumulation in the liver of leptin-resistant patients d. A failure to adapt to alternating periods of excess and inadequate energy intake e. A genetic disorder characterized by loss of appetite ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 7. About how many sites in the human genome are associated with obesity and fat? a. 10 b. 50 c. 100 d. 500 e. 1,000 ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/14/2017 6:32 AM 8. Which of the following statements accurately describes weight gain and genetics? a. Obese people can change their genome and influence their epigenome. b. Exercise has little, if any, effect on the genetic influence on weight gain. c. Fraternal twins are more likely to weigh the same than are identical twins. d. Adopted children tend to have body weights more like their biological parents than their adoptive parents.

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Chapter 09 e. Most cases of obesity stem from a single gene.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 9. Which of the following is a protein produced by fat cells under the direction of the ob gene that decreases appetite and increases energy expenditure? a. Leptin

b. Ghrelin c. Elastin d. Brite e. Collagen ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 10. Leptin acts as a hormone, primarily in the ________. a. pancreas b. intestines c. liver d. hypothalamus e. hippocampus ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

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11. Which of the following is a protein that stimulates appetite and decreases energy expenditure? a. Leptin b. Ghrelin c. Elastin d. Brite e. Collagen ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 12. Ghrelin is secreted by cells in the ________. a. pancreas b. stomach c. liver d. hypothalamus e. hippocampus ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 13. What happens to leptin and ghrelin levels when someone is sleep deprived? a. Both leptin and ghrelin increase b. Both leptin and ghrelin decrease c. Leptin decreases while ghrelin increases d. Leptin increases while ghrelin decreases e. No significant effects were observed.

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Chapter 09 ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 14. The uncoupling proteins in adipose tissue ________. a. increase the amount of energy released as heat b. reduce the number of fat cells c. lower basal metabolism d. increase the number of fat cells e. increase the size of fat cells ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 15. Newborn babies are poorly insulated and cannot shiver when exposed to cold temperatures. What type of adipose tissue helps infants generate heat when it is cold? a. Black

b. White c. Brown d. Yellow e. Red ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM Copyright Cengage Learning. Powered by Cognero.

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16. Which of the following statements accurately describes the “browning” of white fat cells? a. White fat cells undergo browning when they take on the activity of coupled proteins. b. White fat cells with brown fat cell characteristics sometimes are called beige adipocytes. c. Brown fat cells are more abundant than brite fat cells in adults. d. Interestingly, physical activity stops the browning process. e. After much study, researchers have found little connection between GI microbiota and the browning process.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 17. Which of the following best explains why the environment plays a role in obesity? a. The gene pool has remained relatively unchanged, but obesity rates have been rising. b. Studies show that identical twins raised separately have body weights similar to their biological parents. c. Body composition methods show that adipose storage sites are based on gender. d. Uncoupling proteins explain variations in energy metabolism between lean and overweight people. e. Food and activity behaviors influence genes.

ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 18. Of the following, which provides an example of an obesogenic environment? a. Airlines have increased the length of all seatbelts. b. Many companies provide employees with free memberships to local exercise facilities. c. Celebrations often involve cake and alcoholic drinks. d. Some high-end designers refuse to sell clothing in plus sizes. e. Advertisements for weight-loss products and gyms frequently run in January.

ANSWER: c Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 19. What is a potential problem with using diet histories to gauge energy intake? a. They focus primarily on past energy intakes and ignore current activity. b. They do not factor into the energy balance equation. c. Obese people tend to overestimate energy intakes, while normal-weight people tend to underestimate energy intakes. d. Both normal-weight and obese people commonly misreport actual energy intakes.

e. Past diet histories are less useful given today’s abundance of fast-food options.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 20. Studies report that the differences in the time obese and lean people spend lying, sitting, standing, and moving account for about ________ kcalories per day. a. 150

b. 350 c. 550 d. 750 e. 1500 ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM Copyright Cengage Learning. Powered by Cognero.

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21. Which statement about perceptions of obesity is FALSE? a. Many people assume every obese person can and should achieve slenderness. b. People are born and raised with various weight tendencies. c. Obese people often are judged more on their appearance than on their character. d. In parts of society, overweight is embraced as a sign of health and beauty. e. Most weight-loss programs focus on willpower, hard work, and tending the psychological issues associated with obesity.

ANSWER: e POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 22. A reputable weight-loss program will provide customers with honest predictions of success and ________. a. with testimonials from previous, successful users b. with testimonials from medical professionals c. with statistics on weight cycling d. will list the psychological benefits of weight loss e. will explain the associated risks ANSWER: e POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 23. Which term refers to the repeated loss and regain of body weight? a. Weight cycling b. See-saw eating c. Fad dieting d. Circular eating Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 e. Body dysmorphia ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 24. Of the following, which would be considered a fad diet? a. Eating only cold, green foods for one month b. Joining Weight Watchers and a gym c. Eating mostly a plant-rich diet d. Adding time and new activities to a current workout plan e. Limiting sweets to once per month ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 25. Which is true of nonprescription weight-loss products? a. They must be approved by the FDA. b. They must be tested for safety and effectiveness by the manufacturer. c. They must list all active and nonactive ingredients on the label. d. Most have proved to be effective. e. Many have proved to be harmful.

ANSWER: e POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 26. Last year, an overweight woman was classified as “obese” based on her BMI. Since then, she has gained more weight and developed type 2 diabetes. She will be categorized with “critically severe obesity” as soon as her BMI reaches ________. a. 25

b. 30 c. 33 d. 35 e. 40 ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 27. A less-preferred term for clinically severe obesity is ________. a. morbid obesity b. metabolic syndrome c. leptin-resistant obesity d. psychological-resistant syndrome e. Prader–Willi syndrome ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 28. Which of the following statements accurately describes the use of prescription drugs to treat obesity?

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Chapter 09 a. Drug therapies should be considered for both cosmetic and health reasons. b. Most experts believe obesity is not a disease, so drugs should not be prescribed. c. Most currently available drugs are proven effective in both the short and long term. d. Physicians may prescribe “off-label” drugs to take advantage of their modest weight-loss effects. e. Although initially effective, most drugs have eventually raised the risk of cardiovascular disease to unacceptable levels.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 29. The prescription drug orlistat acts by ________. a. inhibiting pancreatic lipase b. regulating the utilization of norepinephrine c. increasing metabolism d. regulating brain serotonin receptors e. releasing ghrelin and leptin ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 30. Your patient, Mr. Sinclair, has a BMI of 43 and wants to begin taking drugs to lose weight. He has glaucoma, but is otherwise healthy. Which of the following should not be prescribed for Mr. Sinclair? a. Olestra

b. Orlistat c. Serotonin d. Phentermine e. Belviq Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 31. About how many people in the United States have clinically severe obesity? a. 1% b. 3% c. 5% d. 8% e. 10% ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 32. In which procedure is 70 to 85 percent of the stomach removed and the rest stapled to create a vertical tube-shaped stomach with limited capacity? a. Gastric bypass

b. Gastric banding c. Sleeve gastrectomy d. Liposuction e. Gastric aspiration ANSWER: POINTS: DIFFICULTY: REFERENCES: QUESTION TYPE: HAS VARIABLES:

c 1 Bloom’s: Remember 9.4 Aggressive Treatments for Obesity Multiple Choice False

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Chapter 09 LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 33. Of the following, which procedures is more cosmetic and has little effect on body weight? a. Gastric bypass b. Gastric banding c. Sleeve gastrectomy d. Liposuction e. Gastric aspiration ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 34. For overweight adults, a reasonable weight loss is ________. a. ½ pound per day b. ½ to 2 pounds per week c. ½ to 2 pounds per month d. 1 pound per day e. 10% of body weight per month ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 35. To maintain weight loss, one should aim to lose 10% of initial body weight in ________. a. 6 weeks b. 3 months Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 c. 6 months d. 9 months e. 1 year ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 36. Improvements in physical capabilities and quality of life begin with a ________ weight loss. a. 5% b. 10% c. 15% d. 25% e. 30% ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 37. Those on a weight loss regimen should aim to create an energy intake deficit of ________ kcalories per day. a. 100 b. 250 c. 500 d. 1,000 e. 1,500 ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 38. In general, weight-loss diets need to provide a minimum of ________ kcalories per day for women. a. 500 b. 800 c. 1200 d. 1600 e. 1800 ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 39. In general, weight-loss diets need to provide a minimum of ________ kcalories per day for men. a. 800 b. 1000 c. 1200 d. 1500 e. 2000 ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 40. Which of the following reflects the importance of eating breakfast?

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Chapter 09 a. Skipping breakfast reduces energy intake and causes weight loss. b. Eating breakfast just once each week has the same benefits as eating breakfast every day. c. People who eat breakfast frequently have a lower BMI than those who avoid breakfast. d. People who skip breakfast have lower daily energy intakes than breakfast eaters. e. The “dinner diet” has proven more effective than the “breakfast diet.”

ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 41. Which statement accurately reflects the relationship between the speed at which one eats and weight management? a. People who eat slowly have greater energy intake. b. Faster eating correlates with higher BMI. c. Eating quickly stimulates the pleasure centers of the brain faster and leads to faster satiety. d. Satiety hormones are blunted when meals are eaten more slowly. e. Faster eating correlates to higher diet-induced thermogenesis.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 42. Of the following, which is the best advice for lowering energy intake for weight loss? a. Drink 8 ounces of water after each meal b. Select fewer energy-dense foods c. Restrict fiber intake as a means to reduce excess water retention d. Consume a small high-fat snack before each meal to reduce appetite e. Consume an alcoholic beverage with lunch and dinner ANSWER: b POINTS: 1 Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 DIFFICULTY: Bloom’s: Evaluate REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 43. Using large quantities of low-energy-density foods in a diet is sometimes referred to as ________. a. calometrics b. minimetrics c. densification d. volumetrics e. substitution ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 44. Researchers have spent many years studying diets and have determined the best approach to weight loss is to ________. a. avoid foods containing carbohydrates to keep blood glucose low

b. eliminate all fats from the diet and decrease water intake c. greatly increase protein intake to increase satiation d. reduce daily energy intake and increase energy expenditure e. fast at least two consecutive days each week to achieve better energy balance ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

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Chapter 09 DATE CREATED: DATE MODIFIED:

11/13/2017 1:32 PM 11/13/2017 1:59 PM

45. To prevent weight gains and support weight losses, one should add ________ minutes of moderately intense physical activity each week. a. 30–60

b. 60–90 c. 90–120 d. 120–200 e. 200–300 ANSWER: e POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 46. Which of the following statements about physical activity is true? a. The number of kcalories spent in an activity depends on body weight, intensity, and duration. b. Physical activity increases the energy required to meet nutrient needs. c. Physical activity cannot reduce abdominal fat without weight loss. d. Being active increases hunger. e. Physical activity does not affect metabolism.

ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Evaluate REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 47. The post-exercise effect on one’s metabolism may raise energy expenditure to a maximum ________. a. 5% b. 10% c. 15% Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 d. 20% e. 25% ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 48. Jules burns 100 kcalories during her morning walk. How many additional kcalories is she likely to burn in the postexercise period? a. 10

b. 15 c. 30 d. 45 e. 60 ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 49. Which of the following statements about physical activity and weight loss is FALSE? a. Strength and balance improve when exercise is part of a weight loss program. b. The greater the energy deficit created by exercise, the greater the fat loss. c. Using discretionary kcalories will maximize weight loss. d. Daily vigorous activities gradually develop more lean tissue. e. Even with the same BMI, physically active people have less body fat than sedentary people.

ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 50. Why is appetite suppressed after intense exercise? a. Thirst overpowers the desire for food and water is satiating. b. The elevated blood lactate level antagonizes ghrelin. c. Glucose and fatty acids are abundant in the blood. d. Exercise causes smell and taste to be suppressed for at least one hour. e. Leptin secretion increases during workouts.

ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 51. Meeting an activity goal of ________ steps a day is an excellent way to support a healthy BMI. a. 2,500 b. 5,000 c. 7,500 d. 10,000 e. 15,000 ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 52. How do environmental influences affect eating habits?

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Chapter 09 a. Foods that are accessible and convenient are eaten most. b. People tend to eat more when dining alone because no one is there to shame them. c. Limiting food intake to the length of a favorite sitcom can be a healthy eating habit. d. Offering several flavors of the same food at each meal lessens the desire for it. e. Eating directly from a food package lessens the need to use large plates, which facilitates overeating.

ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 53. Of the following, which is an example of a behavior modification technique for weight loss? a. Create a blog about your overeating habits to create a like-minded community. b. Download an app to keep a record of your eating and exercise habits. c. Create the “Clean Plate Club” at home and reward family members appropriately. d. Eat with a buddy who will monitor your food intake. e. Cook your own meals and eat alone to focus on your own habits.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 54. Health care professionals suggest setting SMART goals to change one’s eating behaviors. What does SMART stand for?

a. Specific, Measurable, Attainable, Relevant, Time-based b. Specific, Meaningful, Analytic, Relevant, Technological c. Sensitive, Minimal, Accessible, Reliable, Time-bound d. Supportive, Media-based, Attainable, Repeatable, Tertiary e. Supportive, Minimal, Analytic, Reliable, Technological ANSWER: a Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 55. Which of the following reflects a SMART goal? a. I want to live to see my grandchildren grow up. b. I want to be at my healthiest weight by my next doctor’s appointment. c. I will eat only healthy foods. d. I will eat a healthy breakfast and run three miles every day. e. I will start running 2 miles every morning and then run a marathon next month.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 56. To maximize the long-term success of a weight-reduction program, a person should ________. a. strongly believe that he can successfully lose weight b. realize that being “the overweight one” is an unchangeable part of his identity c. consider a short-term smoking program d. accept that little exercise is a part of his lifestyle and act accordingly e. keep weight loss plans private matter to avoid embarrassment if they fail ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

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Chapter 09 DATE CREATED: DATE MODIFIED:

11/13/2017 1:32 PM 11/13/2017 1:59 PM

57. When people give up cigarettes, they gain an average of ________ pounds in the first year. a. 5 b. 10 c. 15 d. 25 e. 30 ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 58. Successful weight-loss maintenance means achieving a minimum weight loss of ________ percent of initial body weight and maintaining the loss for at least ________. a. 5–10, 3 months

b. 5–10, 6 months c. 5–10, 1 year d. 10–15, 6 months e. 10–15, 1 year ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 59. Weight maintenance may require a person to expend a minimum of ________ kcalories in physical activity per week. a. 500 b. 1250 c. 1500 Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 d. 2500 e. 3500 ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 60. Which of the following is not a proposed national strategy to prevent obesity? a. Provide a variety of opportunities to help make physical activity an integral and routine part of life. b. Create environments that ensure healthy foods and beverages are visible and easy to obtain. c. Encourage media messages that promote healthy diets and physically active lifestyles. d. Make fast food restaurants centers for health and wellness. e. Support health care providers in offering information on weight management and employers in offering wellness programs.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 61. Obesity has many causes and is a risk factor for many diseases; therefore, the best approach seems to be ________. a. fasting b. medicines c. prevention d. epigenetic counseling e. a holistic one ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 62. About how many U.S. adults are underweight? a. .2% b. 2% c. 5% d. 10% e. 15% ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.6 Underweight QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/14/2017 6:33 AM 63. Trevor is an underweight long-distance runner. To achieve a healthy body weight to improve his performance, he must ________. a. eat a high-kcalorie diet and exercise regularly

b. eat a high-kcalorie diet and reduce his exercise to minimal amounts c. eat a high-protein diet plus exercise regularly d. eliminate alcohol and exercise from his life e. eat a high-protein, high-kcalorie diet and reduce his exercise to minimal amounts ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Apply REFERENCES: 9.6 Underweight QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 64. A person is considered underweight until his BMI reaches ________.

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Chapter 09 a. 18.5 b. 20 c. 22.5 d. 25 e. 30 ANSWER: a POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.6 Underweight QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 65. What is the best meal-planning strategy for underweight people who desire to gain weight? a. Select foods with saturated fats for maximum health benefits. b. Eat just until the feeling of fullness begins; avoid feeling uncomfortable. c. Drink more juice and milk. d. Decrease the amount of food consumed within the first 20 minutes of a meal. e. Eat the same amount as before, but spread it out over the entire day.

ANSWER: c POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.6 Underweight QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 66. Underweight people expend so much energy adapting to a higher food intake at first that about ________ extra kcalories may be needed to gain a pound a week. a. 350

b. 500 c. 750 d. 900 e. 1200 ANSWER: POINTS: DIFFICULTY:

c 1 Bloom’s: Remember

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Chapter 09 REFERENCES: 9.6 Underweight QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 67. Why do fad diets appeal to so many Americans? a. They are based on years of credible, but previously unpublished, research. b. They ignore dietary recommendations and allow people to eat favorite foods freely. c. They offer inexpensive, proven results. d. They are paired with sophisticated testimonials from knowledgeable nutritionists. e. They provide long-lasting results.

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: H-9 The Latest and Greatest Weight-Loss Diet—Again QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.H-9 - Contrast the differences between popular fad diets and weight-loss diets based on sound nutrition.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 68. Why do fad diets typically produce weight loss, at least for a short time? a. They suggest the correct amount macronutrients needed in the diet. b. They prevent rapid rises and falls in blood glucose level. c. They do not require kcalorie counting, so compliance is better. d. They limit energy intake to about 1200 kcal/day. e. They are enthusiastically followed by those trying to lose some weight.

ANSWER: d POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: H-9 The Latest and Greatest Weight-Loss Diet—Again QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.H-9 - Contrast the differences between popular fad diets and weight-loss diets based on sound nutrition.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 69. Most fad diets ________. a. produce long-lasting results b. limit food choices, which reduces energy intake c. are balanced and do not require a dietary supplement d. support good health over the long term e. embrace a variety of foods by proposing how to proportion energy nutrients ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: H-9 The Latest and Greatest Weight-Loss Diet—Again QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.H-9 - Contrast the differences between popular fad diets and weight-loss diets based on sound nutrition.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 70. Your friend Jody considers following a popular diet plan. She shows you the description of the plan in a magazine.

Which of the following statements in the magazine would suggest that this plan is an unsound, fad diet? a. ”Lose up to 2 pounds per week!”

b. ”This fat-busting plan jump starts your metabolism and allows you to target problem areas like hips and

thighs.” c. “Keep fresh fruit or carrot sticks in the fridge at work so you won’t be tempted to raid the vending machine for a snack.” d. “Starting an aerobic exercise plan may seem daunting, but you can start out with shorter, easier sessions and then build up to 3 or more hours a week.” e. “Improve your health with well-balanced meals and increased physical activity.”

ANSWER: b POINTS: 1 DIFFICULTY: Bloom’s: Evaluate REFERENCES: H-9 The Latest and Greatest Weight-Loss Diet—Again QUESTION TYPE: Multiple Choice HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.H-9 - Contrast the differences between popular fad diets and weight-loss diets based on sound nutrition.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 71. ________ involves maintaining body mass in a healthy range by preventing gradual weight gains over time and losing weight if overweight.

ANSWER: POINTS: DIFFICULTY:

Weight management

1 Bloom’s: Remember

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Chapter 09 REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 72. The ________ theory that relates to body weight proposes that the body tends to maintain a certain weight by means of its own internal controls. set point, set-point ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM

73. The study of the influence of environmental factors, such as diet and physical activity, on gene expression is called ________. epigenetics ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM

74. A condition in which leptin levels are increased and leptin sensitivity is decreased is ________. leptin resistance ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 DATE MODIFIED:

11/13/2017 1:59 PM

75. White fat cells with brown fat cell characteristics are called ________. brite adipocytes, beige adipocytes ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 76. All the genetic information of a population at a given time is called a ________. gene pool ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 77. An eating plan that promises quick weight loss if an individual never eats any dairy products would be called a ________. fad diet ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9-3 - Discuss the physical, social, and psychological consequences of 9.1 Overweight and Obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM

78. The term ________ means pertaining to the field of medicine that specializes in treating obesity. bariatric ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 79. ________ is a technique that uses a tube to empty the contents of the stomach after every meal.

Gastric aspiration ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 80. ________ involves the changing of antecedents, behaviors, and consequences.

Behavior modification ANSWER: POINTS: 1 DIFFICULTY: Bloom’s: Remember REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Completion HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM a. 2 b. 40 c. 70 d. 200–300 e. Intragastric balloon f. Yo-yo dieting g. Leptin h. Phentermine i. Ghrelin j. Orlistat Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 k. Set point l. White fat m. Stomach n. Brown fat o. Brite adipocytes p. Liposuction q. Underweight r. Lipoprotein lipase s. Spot reducing t. Obesogenic environment DIFFICULTY: REFERENCES:

Bloom’s: Remember 9.1 Overweight and Obesity 9.2 Causes of Overweight and Obesity 9.3 Problems of Overweight and Obesity 9.5 Weight-Loss Strategies 9.4 Aggressive Treatments for Obesity 9.6 Underweight QUESTION TYPE: Matching HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 2:00 PM DATE MODIFIED: 11/13/2017 2:06 PM 81. Percentage of overweight or obese adults in the United States ANSWER: c POINTS: 1 82. An enzyme that participates in the development of obesity ANSWER: r POINTS: 1 83. Daily circumstances that push people toward fatness ANSWER: t POINTS: 1 Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 84. A theory that the body tends to maintain a certain weight by internal controls ANSWER: k POINTS: 1 85. Weight cycling resulting from sporadic restrictive dieting ANSWER: f POINTS: 1 86. Nicknamed the satiety hormone ANSWER: g POINTS: 1 87. Nicknamed the hunger hormone ANSWER: i POINTS: 1 88. Cells that secret ghrelin ANSWER: m POINTS: 1 89. Adipose tissue that primarily stores fat for other cells to use as energy ANSWER: l POINTS: 1 90. Adipose tissue that primarily releases stored energy as heat ANSWER: n POINTS: 1 91. White fat cells with brown fat cell characteristics ANSWER: o POINTS: 1 92. Attempt to lose weight in “problem areas” of the body ANSWER: s POINTS: 1 93. Classification for body weight below what is considered healthy ANSWER: q POINTS: 1 94. FDA-approved drug that inhibits pancreatic lipase ANSWER: j POINTS: 1 Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 95. FDA-approved drug with no known GI side effects ANSWER: h POINTS: 1 96. Minimum BMI of a person classified as clinically severe obese ANSWER: b POINTS: 1 97. A cosmetic weight-loss procedure ANSWER: p POINTS: 1 98. A saline-filled silicone device in the stomach to limit food intake ANSWER: e POINTS: 1 99. Minimum number of minutes per week of moderately intense physical activity to prevent weight gain ANSWER: d POINTS: 1 100. Percentage of underweight U.S. adults ANSWER: a POINTS: 1 101. Discuss how fat cells develop in number and size, and how this may lead to obesity and other health risks.

When “energy in” exceeds “energy out,” much of the excess energy is stored in the fat ANSWER: cells of adipose tissue. The amount of fat in adipose tissue reflects both the number and the size of the fat cells. The number of fat cells increases most rapidly during the growing years of late childhood and early puberty. After growth ceases, fat cell numbers may continue to increase whenever energy balance is positive. Obese people have more fat cells—as well as larger fat cells—than healthy-weight people.

As fat cells accumulate triglycerides, they expand in size. When the cells enlarge, they stimulate cell proliferation so that their numbers increase again. Thus obesity develops when a person’s fat cells increase in number, in size, or quite often both. When “energy out” exceeds “energy in,” the size of fat cells dwindles, but not their number. People with extra fat cells tend to regain lost weight rapidly; with weight gain, their many fat cells readily fill. In contrast, people with an average number of enlarged fat cells may be more successful in maintaining weight losses; when their cells shrink, both cell size and number are normal. Prevention of obesity is most critical, then, during the growing years of childhood and adolescence, when fat cells increase in number. Researchers are exploring ways to induce fat cell death—which would decrease the number.

As mentioned earlier, excess fat first fills the body’s natural storage site—adipose tissue. If fat is still abundant, the excess is deposited in organs such as the heart and liver. Fat that accumulates outside of adipose tissue—called ectopic fat—disrupts normal metabolism and contributes to the development of diseases such as heart failure and fatty liver. As ectopic fat accumulates, metabolic changes that indicate disease risk—such as insulin resistance—become apparent and chronic inflammation develops.

POINTS: DIFFICULTY:

1 Bloom’s: Understand

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Chapter 09 REFERENCES: 9.1 Overweight and Obesity QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.1 - Describe how body fat develops and why it can be difficult to maintain weight gains & losses.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 102. How do leptin and ghrelin work to control food intake? What role does leptin play in genetic causes of obesity?

Researchers have identified an obesity gene, called ob, which is expressed primarily in the ANSWER: adipose tissue and codes for the protein leptin. Leptin acts as a hormone, primarily in the hypothalamus. Leptin maintains homeostasis by regulating food intake and energy expenditure in response to adipose tissue. When body fat increases, leptin increases— which suppresses appetite. When body fat decreases, leptin decreases—which stimulates appetite and suppresses energy expenditure.

Although extremely rare, a genetic deficiency of leptin or genetic mutation of its receptor has been identified in human beings as well. Extremely obese children with barely detectable blood levels of leptin have little appetite control; they are constantly hungry and eat considerably more than their siblings or peers. Given daily injections of leptin, these children lose a substantial amount of weight, confirming leptin’s role in regulating appetite and body weight.

Very few obese people have a leptin deficiency, however. In fact, leptin levels increase as BMI increases. Leptin rises but fails to suppress appetite or enhance energy expenditure— a condition researchers describe as leptin resistance. With weight loss, leptin levels decline, which reduces satiation and challenges weight loss maintenance; leptin injections effectively increase satiation after weight loss.

Another protein, known as ghrelin, also acts as a hormone primarily in the hypothalamus.

In contrast to leptin, ghrelin is secreted primarily by the stomach cells and promotes eating and weight gain by increasing smell sensitivity, stimulating appetite, and promoting efficient energy storage.

Ghrelin triggers the desire to eat. Blood levels of ghrelin typically rise before and fall after a meal—reflecting the hunger and satiety that precede and follow eating. On average, ghrelin levels are high whenever the body is in negative energy balance, as occurs during low-kcalorie diets, for example. This response may help explain why weight loss is so difficult to maintain. Weight loss is more successful with exercise and after gastric bypass surgery, in part because ghrelin levels are relatively low. Ghrelin levels decline again whenever the body is in positive energy balance, as occurs with weight gains.

Some research indicates that ghrelin also promotes sleep. Interestingly, a lack of sleep increases the hunger hormone ghrelin and decreases the satiety hormone leptin—which may help to explain the association between inadequate sleep and overweight.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 103. How do white fat cells differ from brown fat cells and from brite fat cells?

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Chapter 09 ANSWER:

The body has different types of adipose tissue and the quantities of each is determined by genes. White adipose tissue stores fat for other cells to use for energy; brown adipose tissue releases stored energy as heat, thus defending against cold and preventing obesity.

In coupled reactions, the energy released from the breakdown of one compound is used to create a bond in the formation of another compound. For example, when fat is oxidized, some of the energy is released in heat and some is captured in the formation of ATP. Metabolism in brown adipose tissue differs; oxidation is uncoupled from ATP formation.

In uncoupled reactions, all of the energy is released as heat. By radiating energy away as heat, the body expends, rather than stores, energy. In contrast, efficient coupling facilitates synthesis reactions, including the making of fat for storage. In other words, weight gains or losses may depend on whether the body dissipates the energy from an ice cream sundae as heat or stores it in body fat.

Brown fat and heat production is particularly important in newborn infants and in animals exposed to cold weather, especially those that hibernate. They have plenty of brown adipose tissue. In contrast, human adults have little brown fat, stored primarily around the neck and clavicle. Brown fat is most metabolically active during exposure to cold.

Importantly, brown fat activity declines with age and with obesity; overweight and obese individuals have less brown fat activity than others. The role of brown fat in body weight regulation is not yet fully understood, but such an understanding may prove most useful in developing obesity treatments.

Some white fat cells can undergo a process known as browning as they take on characteristics of brown fat, most notably the activity of uncoupled proteins; these fat cells are called brite adipocytes. Brite fat cells are far more abundant than brown fat cells in adults. By learning how browning is regulated, researchers hope to tilt energy balance from storage to expenditure in the effort to fight obesity. Interestingly, among the factors that trigger browning is physical activity. During exercise, muscle cells release a protein (the myokine irisin) that triggers the transformation of white fat cells into brite fat cells.

Such findings help explain one of the many ways physical activity expends energy and supports weight management. Another factor gaining attention for its influence on the browning of white fat cells is the GI microbiota; the GI microbiota in people who are obese tend to be more limited in diversity and in activity than those in people who are not overweight.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.2 Causes of Overweight and Obesity QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.2 - Review some of the causes of obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 104. What perceptions and prejudices do overweight and obese people face?

Many people assume that every obese person can achieve slenderness and should pursue ANSWER: that goal. First consider that most obese people do not—for whatever reason—successfully lose weight and maintain their losses. Then consider the prejudice involved in that assumption. People come with varying weight tendencies, just as they come with varying potentials for height and physical talents.

Large segments of our society place such enormous value on thinness that obese people face prejudice and discrimination on the job, at school, and in social situations: they are judged on their appearance more than on their character. Socially, obese people are negatively stereotyped as lazy and lacking in self-control. Such a critical view of overweight is not prevalent in many other cultures, including segments of our own society.

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Chapter 09 Instead, overweight is simply accepted or even embraced as a sign of robust health and beauty. To free society of its obsession with body weight and prejudice against obesity, people must first learn to judge others—and themselves—for who they are and not for what they weigh.

Psychologically, obese people may suffer embarrassment when others treat them with hostility and contempt, and many have come to view their own bodies as flawed. Feelings of rejection, shame, and depression are common among obese people. Anxiety and depression, in turn, may contribute to the development of obesity, which perpetuates the problem.

Most weight-loss programs assume that the problem can be solved simply by applying willpower and hard work. If determination were the only factor involved, though, the success rate would be far greater than it is. Overweight people may readily assume blame for failure to lose weight and maintain the losses when, in fact, it is the programs that have failed. Ineffective treatment and its associated sense of failure add to a person’s psychological burden.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.3 Problems of Overweight and Obesity QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.3 - Discuss the physical, social, and psychological consequences of overweight & obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 105. Describe three bariatric surgical procedures, including the overall benefits and adverse side effects.

In gastric bypass, the surgeon constructs a small gastric pouch and connects it directly to ANSWER: the jejunum so that the flow of food bypasses a substantial portion of the small intestine. In 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. Finally, in sleeve gastrectomy, the surgeon removes 70 to 85 percent of the stomach and staples the remaining portions together to create a vertical tube-shaped stomach with limited capacity.

Almost 200,000 such surgeries are performed in the United States annually. Bariatric surgery suppresses hunger and alters metabolism by changing production of hormones.

Changes in appetite, food preferences, and GI microbiota may also influence weight losses. The results are significant: depending on the type of surgery, 20 to 30 percent of the excess weight remains lost after 10 years. Importantly, most people experience dramatic and lasting improvements in their diabetes, blood lipids, and blood pressure; the risk of heart attacks, strokes, and cancer is also reduced. Some evidence suggests improvements in depression and anxiety as well. Overall, bariatric surgery provides clear advantages for greater weight loss and long-term survival over nonsurgical options for obese adults.

The long-term safety and effectiveness of surgery depend, in large part, on compliance with dietary instructions, making nutrition care plans essential in follow-up treatment. With limited food intake and reduced absorptive surfaces, vitamin and mineral deficiencies are common, and have been linked to problems such as periodontal disease. Care plans include instructions to improve food selections as well as prescriptions for dietary supplements. Weight regain may occur and psychological problems—such as disordered eating behaviors—may also develop. Lifelong medical supervision is necessary, but the possible health benefits of weight loss—improved blood lipids, blood pressure, and insulin sensitivity—may outweigh the risks. Overall risk of death and heart disease is lower for obese people after successful surgery than for obese people who do not undergo surgery.

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Chapter 09 POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.4 Aggressive Treatments for Obesity QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.4 - Explain the risks and benefits, if any, of aggressive ways to treat obesity.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 106. Your best friend is obese. She tells you she wants to lose weight, but feels defeated just by how much she has to lose. She says she wishes she could drop 50 pounds in a month, so she could be motivated by the health benefits that kind of weight loss will bring. What advice can you give her regarding healthy weight loss goals and when she might begin to experience health benefits?

Depending on initial body weight, a reasonable rate of loss for overweight adults is ½ to 2 ANSWER: pounds a week, or 5 to 10 percent of body weight over 6 months. For a person weighing 250 pounds, a 10 percent loss is 25 pounds, or about 1 pound a week for 6 months. Such gradual weight losses are more likely to be maintained than rapid losses. Keep in mind that pursuing good health is a lifelong journey. Those who are most successful at weight management seem to have fully incorporated healthful eating and physical activity into their daily lives.

Even modest weight loss can improve blood glucose and reduce the risks of heart disease by lowering blood pressure and blood lipids, especially for those with central obesity.

Improvements in physical capabilities and quality of life become evident with even a 5percent weight loss. For these reasons, parameters such as blood pressure, blood lipids, or even vitality are more useful than body weight in marking success. People less concerned with disease risks may prefer to set goals for personal fitness, such as being able to play with children or climb stairs without becoming short of breath. Importantly, they can focus on healthy eating and activity habits instead of weight loss.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 107. There are many recommendations for designing healthy eating patterns for a weight-management program. List and describe the three you think are the most important.

Be realistic about energy intake: The main characteristic of a weight-loss diet is that it ANSWER: provides less energy than the person needs to maintain present body weight. If food energy is restricted too severely, dieters may not receive sufficient nutrients. Rapid weight loss usually means excessive loss of lean tissue, a lower BMR, and rapid weight regains to follow. The composition of regained weight is more fat and less lean than the composition of the originally lost weight. In addition, restrictive eating may create stress or foster unhealthy behaviors of eating disorders.

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Chapter 09 Emphasize nutritional adequacy: Healthy diet plans make nutritional adequacy a priority. Nutritional adequacy is difficult to achieve on fewer than 1200 kcalories a day, and most healthy adults need never consume any less. A plan that provides an adequate intake supports a healthier and more successful weight loss than a restrictive plan that creates feelings of starvation and deprivation, which can lead to an irresistible urge to binge.

Eat small portions: Portion sizes at markets, at restaurants, and even at home have increased dramatically over the years, contributing significantly to energy intake and weight gains. We have come to expect large portions, and we have learned to clean our plates. Many of us pay more attention to these external cues defining how much to eat than to our internal cues of hunger and satiety. For health’s sake, we may need to learn to eat less food at each meal—one piece of chicken for dinner instead of two, a teaspoon of butter on vegetables instead of a tablespoon, and one cookie for dessert instead of six.

The goal is to eat enough food for adequate energy, abundant vitamins and minerals, and some pleasure, but not more. This amount should leave a person feeling satisfied—not stuffed. The Japanese have a saying that captures this concept—hara hachi bu—which translates to “eat until you are 80 percent full.”

Slow down: Eating can be a pleasurable experience, and taking the time to savor the flavors can help with weight management. Eating slowly, taking small bites, and chewing thoroughly all help to decrease food intake. A person who slows down and savors each bite eats less before hormones signal satiety and the end of a meal. Consequently, energy intake is lower when meals are eaten slowly. Savoring each bite also activates the pleasure centers of the brain. Some research suggests that people may overeat when the brain doesn’t sense enough gratification from food. Faster eating correlates with higher BMI. Lower energy density: Most people take their cues about how much to eat based on portion sizes, and the larger the portion size, the more they eat. To lower energy intake, a person can either reduce the portion size or reduce the energy density. Reducing energy density while maintaining or even increasing food quantity, especially by reducing fat and including fruits and vegetables, seems to be a successful strategy to control hunger and manage weight. This concept of using large quantities of low-energy-density foods is sometimes referred to as volumetrics.

Remember water: In addition to lowering the energy density of foods, water seems to help those who are trying to lose or maintain weight. For one, foods with high water content (such as broth-based soups) increase fullness, reduce hunger, and consequently reduce energy intake. For another, drinking a large glass of water before a meal eases hunger, fills the stomach, and consequently reduces energy intake. Importantly, water adds no kcalories. The average U.S. diet delivers an estimated 75 to 150 kcalories a day from sweetened beverages. Simply replacing nutrient-poor, energy-dense beverages with water can help a person achieve a 5 percent weight loss at 6 months. Water also helps the GI tract adapt to a high-fiber diet.

Focus on plant-based foods: Plant-based foods, such as fresh fruits, vegetables, legumes, and whole grains, and vegetarian eating patterns may help with weight management and improve the inflammation that accompanies obesity. These foods offer abundant vitamins, minerals, and fiber. Eating high-fiber foods also takes time, which eases hunger and promotes satiety.

Choose fats sensibly: One way to lower energy intake is to lower fat intake. Lowering the fat content of a food lowers its energy density—for example, selecting fat-free milk instead of whole milk. That way, a person can consume the usual amount (say, a cup of milk) at a lower energy intake (85 instead of 150 kcalories).

Select carbohydrates carefully: Another popular way to lower energy intake is to lower carbohydrate intake. Limiting consumption of foods with added sugars can help with weight management. One way people try to control weight is to use foods and beverages sweetened with artificial sweeteners. Using artificial sweeteners instead of sugars can lower energy intake and may support modest weight loss, or at least prevent weight gain, although evidence is inconsistent; in fact, some research indicates that artificial sweeteners may stimulate appetite and lead to weight gain. One study offers a possible explanation. People who regularly drink diet sodas have decreased activity in the brain Copyright Cengage Learning. Powered by Cognero.

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Chapter 09 center that signals reward and controls food intake. Such an alteration makes it more likely that these people would eat more later in the day.

Watch for other empty kCalories: A person trying to achieve or maintain a healthy weight needs to pay attention not only to fat and sugar, but to alcohol too. Not only does alcohol add kcalories, but accompanying mixers can also add both kcalories and fat, especially in creamy drinks such as piña coladas. Furthermore, drinking alcohol reduces a person’s inhibitions, which can lead to excessive eating.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 108. Your best friend is overweight. She has begun adopting new eating patterns and now wants to add physical activity to her weight-management program. She asks you for recommendations as to what kind of physical activity is best. Based on what you know about physical activity and weight management, what advice do you give?

Clearly, physical activity is a plus in a weight-management program. What kind of ANSWER: physical activity is best? Any number of physical activity programs may be equally effective at reducing body weight and improving body composition when combined with a low-kcalorie eating pattern. People should choose activities that they enjoy and are willing to do regularly. What schedule of physical activity is best? It doesn’t matter; a person can benefit from either several short bouts of exercise or one continuous workout. Any activity is better than being sedentary. For an active life, limit sedentary activities, engage in strength and flexibility activities, enjoy leisure activities often, engage in vigorous activities regularly, and be as active as possible every day.

Health care professionals frequently advise people to engage in activities of low-tomoderate intensity for a long duration, such as an hour-long, fast-paced walk. The reasoning behind such advice is that walking offers the health benefits of aerobic physical activity with low risk of injury. It can be done almost anywhere at any time. A person who stays with an activity routine long enough to enjoy the rewards will be less inclined to give it up and will, over the long term, reap many health benefits. A regular walking program can prevent or slow the weight gain that commonly occurs in most adults. An average of 60 minutes a day of moderate-intensity activity or an expenditure of at least 2000 kcalories per week is especially helpful for weight management. Higher levels of duration, frequency, or intensity produce greater losses.

In addition to exercise, a person can incorporate hundreds of energy-expending activities into daily routines: take the stairs instead of the elevator, walk to the neighbor’s apartment instead of making a phone call, and rake the leaves instead of using a blower. Remember that sitting uses more kcalories than lying down, standing uses more kcalories than sitting, and moving uses more kcalories than standing. A 175-pound person who replaces a 30minute television program with a 2-mile walk a day can expend enough energy to lose (or at least not gain) 18 pounds in a year. Even walking in place during the commercials of a one-hour program can increase activity time by 25 minutes, steps taken by 2100, and kcalories expended by 150. Meeting an activity goal of 10,000 steps a day is an excellent way to support a healthy BMI. The point is to be active. Walk. Run. Swim. Dance. Cycle.

Climb. Skip. Do whatever you enjoy doing—and do it often.

POINTS: DIFFICULTY:

1 Bloom’s: Understand

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Chapter 09 REFERENCES: 9.5 Weight-Loss Strategies QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.9.5 - Outline reasonable strategies for achieving and maintaining a healthy body weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 109. List three weight-gain strategies for those who are underweight.

Eat Energy-Dense Foods Energy-dense foods (the very ones eliminated from a successful ANSWER: weight-loss diet) hold the key to weight gain. Pick the highest kcalorie items from each food group—that is, milk shakes instead of fat-free milk, salmon instead of snapper, avocados instead of cucumbers, a cup of grape juice instead of a small apple, and wholewheat muffins instead of whole-wheat bread. Because fat provides more than twice as many kcalories per teaspoon as sugar does, fat adds kcalories without adding much bulk.

Although eating high-kcalorie, high-fat foods is not healthy for most people, it may be essential for an underweight individual who needs to gain weight. An underweight person who is physically active and eating a nutritionally adequate diet can afford a few extra kcalories from fat. For health’s sake, it is wise to select foods with monounsaturated and polyunsaturated fats instead of those with saturated or trans fats: for example, sautéing vegetables in olive oil instead of butter or hydrogenated margarine.

Eat Regular Meals Daily People who are underweight need to make meals a priority and take the time to plan, prepare, and eat each meal. They should eat at least three healthy meals every day. Another suggestion is to eat meaty appetizers or the main course first and leave the soup or salad until later.

Eat Large Portions Underweight people need to learn to eat more food at each meal. For example, they can add extra slices of ham and cheese on a sandwich for lunch, drink a larger glass of milk, and eat a larger bowl of cereal. The person should expect to feel full.

Most underweight individuals are accustomed to small quantities of food. When they begin eating significantly more, they feel uncomfortable. This is normal and passes with time.

Eat Extra Snacks Because a substantially higher energy intake is needed each day, in addition to eating more food at each meal, it is necessary to eat more frequently. Betweenmeal snacks can readily add to weight gains. For example, a student might make three sandwiches in the morning and eat them between classes in addition to the day’s three regular meals. Snacking on dried fruit, nuts, and seeds is also an easy way to add kcalories.

Drink Juice and Milk Beverages provide an easy way to increase energy intake. Consider that 6 cups of cranberry juice add almost 1000 kcalories to the day’s intake. kCalories can be added to milk by mixing in powdered milk or packets of instant breakfast. For people who are underweight because of illness, liquid dietary supplements are often recommended because a weak person can swallow them easily. Used in addition to regular meals, these high-protein, high-kcalorie formulas can help an underweight person maintain or gain weight easily.

Exercise to Build Muscles To gain weight, use strength training primarily, and increase energy intake to support that exercise. Eating extra food to provide an additional 500 to 1000 kcalories a day above normal energy needs can support the exercise as well as build muscle.

POINTS: DIFFICULTY: REFERENCES: QUESTION TYPE: HAS VARIABLES:

1 Bloom's: Understand 9.6 Underweight Essay False

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Chapter 09 LEARNING OBJECTIVES: UNUT.WHRO.16.9.6 - Summarize strategies for gaining weight.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM 110. What do Americans find appealing about fad diets?

With more than half of our nation’s adults overweight and many more concerned about ANSWER: their weight, the market for a weight-loss book, product, or program is huge (no pun intended). Americans spend an estimated $60 billion a year on weight-loss services and products. Even a plan that offers only minimal weight-loss success easily attracts a following.

Perhaps the greatest appeal of fad diets is that they tend to ignore dietary recommendations. Foods such as meats and milk products that need to be selected carefully to limit saturated fat can be eaten with abandon. Whole grains, legumes, vegetables, and fruits that should be eaten in abundance can now be bypassed. For some people, this is a dream come true: steaks without the potatoes, ribs without the coleslaw, and meatballs without the pasta. Who can resist the promise of weight loss while eating freely from a list of favorite foods?

Dieters are also lured into fad diets by sophisticated—yet often erroneous—explanations of the metabolic consequences of eating certain foods. Terms such as eicosanoids and de novo lipogenesis are scattered about, often intimidating readers into believing that the authors must be right given their brilliance in understanding the body.

If fad diets were as successful as some people claim, then consumers who tried them would lose weight, and their obesity problems would be solved. But this is not the case.

Similarly, if fad diets were as worthless as others claim, then consumers would eventually stop pursuing them. Clearly, this is not happening either. Most fad diets have enough going for them that they work for some people at least for a short time, but they fail to produce long-lasting results for most people.

POINTS: 1 DIFFICULTY: Bloom’s: Understand REFERENCES: H-9 The Latest and Greatest Weight-Loss Diet—Again QUESTION TYPE: Essay HAS VARIABLES: False LEARNING OBJECTIVES: UNUT.WHRO.16.H-9 - Contrast the differences between popular fad diets and weight-loss diets based on sound nutrition.

DATE CREATED: 11/13/2017 1:32 PM DATE MODIFIED: 11/13/2017 1:59 PM

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