1. CHAPTER 5 DISCUSSION QUESTIONS
1) What is the 2nd leading cause of preventable death in the US each year?
2) What are health consequences of obesity (Not the ones in the box. Look at the paragraph that starts: The American Heart
Association...)?
3) What is yo-yo dieting & why is it bad?
4) Explain the following eating disorders:
G) Anorexia Nervosa
H) Bulimia Nervosa
I) Binge-Eating Disorder
J) Emotional Eating
5) Define each of the 3 basic components of the total daily energy requirement.
6) When diet is combined with exercise, close to 100% of the weight loss is in the form of what?
7) What is ghrelin & leptin?
8) On the average, starting at age 25, the typical American gain how many pounds of weight per year?
9) What is the Estimated Energy Requirement (EER) formula?
10) What is your EER?
11) What is the target caloric intake to lose weight formula?
12) What is your target caloric intake to lose weight?
13) What is the caloric expenditure (cal/lb/min) of the following activities:
A) Baseball
B) Golf
C) Running (7 min/mile)
D) Skating
E) Soccer
F) Wrestling

2. DOES THE TIME OF DAY WHEN CALORIES ARE CONSUMED
MATTER WHILE ON A WEIGHT LOSS PROGRAM?
•WHEN ATTEMPTING TO LOSE WEIGHT, DAILY CALORIE
INTAKE SHOULD CONSIST OF:
-MINIMUM 25% FOR BREAKFAST.
-50% FOR LUNCH.
-25% OR LESS FOR DINNER.
•DO NOT EAT WITHIN 3 HOURS OF GOING TO BED
(METABOLISM IS THE SLOWEST).

3. ARE SOME DIET PLANS MORE EFFECTIVE THAN OTHERS?
•DIET: A NEGATIVE CALORIC BALANCE.
-CONSUMING FEWER CALORIES THAN THOSE
REQUIRED TO MAINTAIN YOUR CURRENT WEIGHT.
•WHEN ENERGY OUTPUT SURPASSES ENERGY INTAKE,
WEIGHT LOSS WILL OCCUR.
•NO MATTER WHAT THE DIET, FOR HEALTH REASONS YOU
SHOULD NOT CONSUME LESS THAN 1,500 CALORIES/DAY.

4. WHY IS IT SO DIFFICULT TO CHANGE DIETARY HABITS?
• TWO MAIN REASONS:
4) OVERABUNDANCE OF FOOD
5) UNLIMITED NUMBER OF FOOD CHOICES.
• MOST AMERICANS DO NOT HAVE THE WILLPOWER TO
OVERCOME THESE.

5. 1) WHAT IS THE 2ND LEADING CAUSE OF PREVENTABLE DEATH IN THE UNITED STATES EACH
YEAR?
EXCESSIVE BODY WEIGHT COMBINED WITH PHYSICAL INACTIVITY = OBESITY
OBESITY IS:
•A BODY MASS INDEX (BMI) OF 30 OR HIGHER.
•THE POINT AT WHICH EXCESS BODY FAT CAN LEAD TO SERIOUS HEALTH PROBLEMS.

6. THE NUMBER OF PEOPLE WHO ARE OBESE & OVERWEIGHT IN THE U.S. HAS
INCREASED DRAMATICALLY IN THE PAST FEW YEARS BECAUSE:
1) PHYSICAL INACTIVITY
2) POOR DIETARY HABITS
-BEFORE 1990, NOT A SINGLE
STATE REPORTED AN OBESITY QuickTimeª and a
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RATE ABOVE 15% OF THE
STATE’S TOTAL POPULATION.
BY 2007, ONLY COLORADO
HAD AN OBESITY RATE
BELOW 20%.

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8. OVERWEIGHT & OBESITY STATISTICS
•AN ESTIMATED 35% OF THE ADULT POPULATION IN INDUSTRIALIZED NATIONS IS
OBESE.
•THE AVERAGE WEIGHT OF AMERICAN ADULTS (20-74) HAS INCREASED BY 25+
POUNDS SINCE 1965.
•IN THE LAST DECADE ALONE THE AVERAGE WEIGHT OF U.S. ADULTS HAS
INCREASED BY 15 POUNDS.
•MORE THAN 1/2 OF ALL ADULTS IN THE U.S. DO NOT ACHIEVE THE MINIMUM
RECOMMENDED AMOUNT OF PHYSICAL ACTIVITY.
•IN 2004:
-U.S. WOMEN CONSUMED 335 MORE CALORIES/DAY THAN THEY HAD IN 1984.
-U.S. MEN CONSUMED 170 MORE CALORIES/DAY THAN THEY HAD IN 1984.
•32% OF U.S. ADULTS (20+) ARE OBESE (30 MILLION).
•FROM 1960-2002 ADULT OBESITY INCREASED FROM 13% TO 30%.

9. THE EPIDEMIC OF OBESITY
•OBESITY & UNHEALTHY LIFESTYLE HABITS ARE THE MOST CRITICAL PUBLIC
HEALTH PROBLEMS THE U.S. FACES IN THE 21ST CENTURY.
•HEALTH RISKS ASSOCIATED WITH INCREASED BODY WEIGHT START AT A
BMI OVER 25 & ARE ENHANCED GREATLY AT A BMI OVER 30.
•EXCESSIVE BODY WEIGHT COMBINED WITH PHYSICAL INACTIVITY IS THE 2ND
LEADING CAUSE OF PREVENTABLE DEATH IN THE U.S.
•MORE THAN 112,000 DEATHS EACH YEAR.
•OBESITY IS MORE PREVALENT THAN:
-SMOKING (19%)
-POVERTY (14%) QuickTimeª and a
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-PROBLEM DRINKING (6%)

10. 2) OBESITY & HEALTH CONSEQUENCES
1) CORONARY HEART DISEASE
-OBESITY IS 1 OF 6 MAJOR RISK FACTORS FOR
CORONARY HEART DISEASE.
2) CANCER
-14% OF ALL CANCER DEATHS IN MEN & 20% IN WOMEN
ARE RELATED TO OBESITY
7) LOWER MENTAL HEALTH-RELATED QUALITY OF LIFE
-OBESITY IS IMPLICATED IN PSYCHOLOGICAL
MALADJUSTMENT

11. OBESITY AS A
RESULT OF A
LACK OF
PHYSICAL
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12. FITNESS ILLUSION
”MONEY BEING SPENT ON FITNESS GOES UP BUT THE NUMBER OF PEOPLE EXERCISING GOES
DOWN.”
•PEOPLE PURCHASE FITNESS RELATED MERCHANDISE & SERVICES BELIEVING THAT MERELY
OWNING THESE GOODS & SERVICES WILL MAKE THEIR BODIES FIT.
•2000:
-MORE THAN 50% OF AMERICANS DID NOT EXERCISE.
-FITNESS CLUB INDUSTRY: $10.6 BILLION.
-50% OF NEW FITNESS CLUB MEMBERSHIPS QUIT WITHIN 6 MONTHS.
•TODAY:
-PEOPLE SPEND $40 BILLION/YEAR ATTEMPTING TO LOSE WEIGHT.
-$10 BILLION TO MEMBERSHIPS IN WEIGHT REDUCTION CENTERS & $30 BILLION TO
DIET FOOD SALES.
-ABOUT 44% OF ALL WOMEN & 29% OF ALL MEN ARE ON A DIET AT ANY GIVEN
MOMENT.

13. 3) WHAT IS YO-YO DIETING?

14. YO-YO DIETING
-CONSTANTLY LOSING & GAINING WEIGHT
-IT CARRIES AS GREAT A HEALTH RISK AS BEING OVERWEIGHT & REMINING
OVERWEIGHT IN THE FIRST PLACE.
-FREQUENT FLUCTUATIONS IN WEIGHT (UP OR DOWN) MARKEDLY INCREASE
THE RISK FOR DYING FROM CARDIOVASCULAR DISEASE.

15. WEIGHT LOSS DILEMMA
-ABOUT 10% OF ALL PEOPLE WHO BEGIN A TRADITIONAL WEIGHT LOSS
PROGRAM WITHOUT EXERCISE ARE ABLE TO LOSE THE DESIRED WEIGHT.
-5 IN 100 PEOPLE ARE ABLE TO KEEP THE WEIGHT OFF.
-WHY?
-THE BODY IS HIGHLY RESISTANT TO PERMANENT WEIGHT CHANGES
THROUGH CALORIC RESTRICTIONS ALONE.
-THE $40 BILLION DIET INDUSTRY TRIES TO CAPITALIZE ON THE FALSE IDEA
THAT A PERSON CAN LOSE WEIGHT QUICKLY WITHOUT CONSIDERING:
• THE CONSEQUENCES OF FAST WEIGHT LOSS.
• THE IMPORTANCE OF LIFETIME BEHAVIORAL CHANGES TO ENSURE
PROPER WEIGHT LOSS & MAINTENANCE.

16. EATING DISORDERS
“MEDICAL ILLNESSES THAT INVOLVE CRUCIAL DISTURBANCES IN EATING
BEHAVIORS THOUGHT TO STEM FROM SOME COMBINATION OF
ENVIRONMENTAL PRESSURES.”
-THESE DISORDERS ARE CHARACTERIZED BY AN INTENSE FEAR OF
BECOMING FAT, WHICH DOES NOT DISAPPEAR EVEN WHEN THE PERSON IS
LOSING WEIGHT IN EXTREME AMOUNTS.
-EATING DISORDERS ARE MOST PREVALENT AMONG 25-50 YEAR OLDS.
-WOMEN ARE MORE SUSCEPTIBLE TO EATING DISORDERS.
-AS MANY AS 40% OF COLLEGE-AGE WOMEN STRUGGLE WITH AN EATING
DISORDER.
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17. 4) WHAT IS ANOREXIA NERVOSA?
“AN EATING DISORDER CHARACTERIZED BY SELF-IMPOSED
STARVATION TO LOSE & MAINTAIN VERY LOW BODY WEIGHT.”
-APPROXIMATELY 1% OF THE U.S. POPULATION HAS ANOREXIA
NERVOSA.
-ANOREXIC INDIVIDUALS SEEM TO FEAR WEIGHT GAIN MORE THAN
DEATH FROM STARVATION.
-THEY HAVE A DISTORTED IMAGE OF THEIR BODIES & THINK OF
THEMSELVES AS BEING FAT EVEN WHEN THEY ARE EMACIATED.
-THEY DEVELOP OBSESSIVE & COMPULSIVE BEHAVIORS & ARE
PREOCCUPIED WITH FOOD, MEAL PLANNING, & GROCERY SHOPPING.

19. 4) WHAT IS BULIMIA NERVOSA?
“AN EATING DISORDER CHARACTERIZED BY A PATTERN OF BINGE EATING &
PURGING IN AN ATTEMPT TO LOSE WEIGHT & MAINTAIN LOW BODY WEIGHT.”
-MORE PREVALENT THAN ANOREXIA NERVOSA.
-AS MANY AS 1 IN 5 WOMEN ON COLLEGE CAMPUSES MAY BE BULIMIC.
-PEOPLE WITH BULIMIA USUALLY ARE HEALTHY LOOKING, WELL EDUCATED,
& NEAR RECOMMENDED BODY WEIGHT.
-BULIMICS WILL HAVE A LARGE & UNCONTROLLABLE FOOD CONSUMPTION,
DURING WHICH TIME THEY MAY EAT SEVERAL THOUSAND CALORIES.
-AFTER A SHORT PERIOD OF RELIEF & SATISFACTION, FEELING OF GUILT,
SHAME, & A FEAR OF GAINING WEIGHT EMERGE.
-PURGING SEEMS TO BE THE EASY ANSWER FOR THE BINGING.

21. 4) WHAT IS BINGE-EATING DISORDER?
“AN EATING DISORDER CHARACTERIZED BY UNCONTROLLABLE EPISODES OF
EATING EXCESSIVE AMOUNTS OF FOOD WITHIN A RELATIVELY SHORT TIME.”
-MOST COMMON EATING DISORDER.
-ABOUT 2% OF AMERICAN ADULTS ARE AFFLICTED WITH BINGE-EATING
BINGE-EATING DISORDER IN ANY 6-MONTH PERIOD.
-UNLIKE BULIMICS, BINGE-EATERS DO NOT PURGE, THUS MOST PEOPLE WITH
THIS DISORDER ARE EITHER OVERWEIGHT OR OBESE.

22. 4) WHAT IS EMOTIONAL EATING?
“THE CONSUMPTION OF LARGE QUANTITIES OF FOOD TO SUPPRESS
NEGATIVE EMOTIONS.”
-PEOPLE WHO EMOTIONALLY EAT USUALLY EAT “COMFORT” & JUNK FOODS.
-SOME PALATABLE FOODS (CHOCOLATE) CAUSE THE BODY TO RELEASE
MOOD-ELEVATING OPIATES.
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23. 7) SLEEP DEPRIVATION & WEIGHT MANAGEMENT
-SLEEP DEPRIVATION INTERFERES WITH THE BODY’S
CAPABILITY TO LOSE WEIGHT.
-INDIVIDUALS WHO GET LESS THAN 6 HOURS OF SLEEP PER
NIGHT HAVE A HIGHER BMI (28.3) THAN THOSE WHO AVERAGE 8
HOURS PER NIGHT (24.5).
-LACK OF SLEEP DISRUPTS NORMAL BODY HORMONAL
BALANCES.
GHRELIN:
-HORMONE THAT STIMULATES APPETITE.
LEPTIN:
-HORMONE THAT LET’S BRAIN KNOW WHEN YOU ARE
FULL.
-SLEEP DEPRIVATION ELEVATES GHRELIN LEVELS &
DECREASES LEPTIN LEVELS.

24. ENERGY-BALANCING EQUATION
-IF CALORIC INPUT EQUALS CALORIC OUTPUT, THE
PERSON WILL NOT GAIN/LOSE WEIGHT.
-IF CALORIC INTAKE EXCEEDS OUTPUT, THE PERSON
GAINS WEIGHT.
-IF CALORIC OUTPUT EXCEEDS INPUT, THE PERSON
LOSES WEIGHT.
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25. ESTIMATED ENERGY REQUIREMENT (EER)
“THE AVERAGE DIETARY ENERGY (CALORIC) INTAKE THAT IS
PREDICTED TO MAINTAIN ENERGY BALANCE IN A HEALTHY ADULT OF
DEFINED AGE, GENDER, WEIGHT, HEIGHT, & LEVEL OF PHYSICAL
ACTIVITY, CONSISTENT WITH GOOD HEALTH.”
9) WHAT IS THE ESTIMATED ENERGY REQUIREMENT (EER) FORMULA?
MEN: EER = 662 - (9.53 X AGE) + (15.91 X WEIGHT) + (539 X HEIGHT)
WOMEN: EER = 354 - (6.91 X AGE) + (9.36 X WEIGHT) + (726 X HEIGHT)
HEIGHT IS IN KILOGRAMS (DIVIDE WEIGHT IN POUNDS BY 2.2046)
HEIGHT IS IN METERS (MULTIPLE HEIGHT IN INCHES BY .0254)

26. MY EER
WEIGHT: 170 POUNDS / 2.2046 = 77.111
HEIGHT: 69 INCHES X .0254 = 1.7526
EER = 662 - (9.53 X 33) + (15.91 X 77.111) + (539 X 1.7526)
EER = 662 - 314.49 + 1,226.84 + 944.65
EER = 2,519 CALORIES PER DAY

27. 11) WHAT IS THE TARGET CALORIC INTAKE TO LOSE WEIGHT FORMULA?
TOTAL DAILY ENERGY REQUIREMENT WITH EXERCISE - (WEIGHT X 5)
13) CALORIC EXPENDITURE (CAL/LB/MIN)
A) BASEBALL
.031
B) GOLF
.030
C) RUNNING (7 MIN/MILE)
.102
D) SKATING
.038
E) SOCCER
.059
F) WRESTLING
.085

28. MY TARGET CALORIC INTAKE TO LOSE WEIGHT
TOTAL DAILY ENERGY REQUIREMENT WITH EXERCISE - (170 X 5)
GOLF (.030 CAL/LB/MIN)
.030 X 170 = 5.1 CALORIES/MIN
5.1 X 240 (BASED ON A 4 HOUR ROUND) = 1,224 CALORIES
DAILY ENERGY REQUIREMENT WITH EXERCISE
2,519 (EER) + 1,224 = 3,743 CALORIES
TARGET CALORIC INTAKE TO LOSE WEIGHT
3,743 - (170 X 5)
3,743 - 850 = 2,893 CALORIES
WRESTLING (.085 CAL/LB/MIN)
.085 X 170 = 14.45 CALORIES/MIN
14.45 X 6 (BASED ON A 6 MIN MATCH) = 86.7 CALORIES
DAILY ENERGY REQUIREMENT WITH EXERCISE
2,519 (EER) + 86.7 = 2,605.7 CALORIES
TARGET CALORIC INTAKE TO LOSE WEIGHT
2,605.7 - (170 X 5)
2,605.7 - 850 = 1,755.7 CALORIES