ISSA Weight Management flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Energy balance
- The relationship between calories consumed and calories expended. A sustained deficit causes weight loss; a surplus causes weight gain. Body mass change follows this principle over time.
- TDEE
- Total daily energy expenditure: the sum of resting metabolic rate, thermic effect of food, and activity thermogenesis. It estimates the calories needed to maintain current body weight.
- Resting metabolic rate
- Calories burned at rest to sustain vital functions. It accounts for roughly 60-70% of TDEE and is driven mainly by fat-free mass, so it falls as lean tissue is lost.
- Thermic effect of food
- Energy used to digest, absorb, and metabolize nutrients. It is about 10% of TDEE and varies by macronutrient, being highest for protein and lowest for fat.
- NEAT
- Non-exercise activity thermogenesis: calories burned through daily movement such as walking, standing, and fidgeting. It varies widely between people and can exceed formal exercise expenditure.
- Ghrelin and leptin
- Ghrelin is a hunger-stimulating hormone; leptin signals satiety. Sleep restriction raises ghrelin and lowers leptin, increasing appetite and preference for energy-dense foods.
- Self-monitoring
- Tracking food intake, body weight, or activity. It is one of the most consistent behavioral predictors of weight-loss success and maintenance in lifestyle intervention programs.
- 5-10% weight loss
- A common initial target that produces clinically meaningful improvements in blood pressure, blood glucose, and lipids. It is achievable and sustainable compared with larger rapid losses.
- SMART goals
- Goals that are specific, measurable, achievable, relevant, and time-bound. They convert vague intentions into trackable targets that support adherence and allow objective progress review.
- Stages of change
- A behavior-change model with precontemplation, contemplation, preparation, action, and maintenance stages. Interventions should match the client's current stage rather than assuming readiness.
- Lapse versus relapse
- A lapse is a single slip; relapse is a return to old behavior. Framing lapses as temporary and resuming the plan quickly supports long-term maintenance better than all-or-nothing thinking.
- Weight-loss maintenance
- Sustaining lost weight long term. Common traits of maintainers include continued self-monitoring, high physical activity (often 200-300 min/week), and consistent meal routines.
- Macronutrient calorie values
- Carbohydrate and protein provide 4 kcal/g, fat provides 9 kcal/g, and alcohol provides 7 kcal/g. These values allow quick estimation of a food's energy content.
- 500 kcal deficit
- A daily energy deficit of about 500 kcal predicts roughly 0.45 kg (1 lb) of fat loss per week. Actual loss slows as body mass and expenditure decline.
- Protein intake in deficit
- Roughly 1.2-2.0 g/kg body weight per day during weight loss helps preserve lean mass and increases satiety. Higher intakes are common in resistance-training clients.
- Fiber recommendations
- About 25-38 g/day from vegetables, fruit, legumes, and whole grains. Fiber increases fullness, slows digestion, and supports lower energy intake per calorie consumed.
- Energy density
- Calories per gram of food. Foods below about 1.5 kcal/g (vegetables, fruit, lean protein) promote fullness; foods above 4 kcal/g (oils, nuts, fried foods) are easy to overeat.
- Very-low-calorie diet
- An intake under about 800 kcal/day. It can produce rapid loss but requires medical supervision and is reserved for selected clients with higher BMI and health risk.
- Sugar-sweetened beverages
- Drinks with added sugar such as soda and sweetened juice. They add calories with little satiety and are among the strongest dietary predictors of weight gain in observational studies.
- Mifflin-St Jeor equation
- A resting metabolic rate formula: 10(kg) + 6.25(cm) - 5(age) + 5 for men, minus 161 for women. Multiply by an activity factor to estimate TDEE.
- Nutrition label math
- Calories and nutrients are listed per serving. Multiply all values by the number of servings actually eaten; a package with two servings contains twice the listed calories.
- Diet adherence
- The degree to which a client follows a plan. Total energy and long-term adherence predict weight outcomes more than the macronutrient composition of the chosen diet.
- Hydration and satiety
- Water-rich foods and soups increase meal volume and fullness. Drinking water before meals modestly reduces intake in some studies, supporting lower overall calorie consumption.
- Activity guideline
- Adults should aim for 150-300 min/week of moderate aerobic activity plus resistance training on 2 or more days per week. This supports weight maintenance and cardiometabolic health.
- Resistance training in deficit
- Training major muscle groups 2-3 days/week during weight loss helps preserve fat-free mass. Preserved lean mass supports resting metabolic rate and physical function.
- MET formula
- kcal = MET x 3.5 x body weight (kg) / 200 x minutes. It estimates exercise energy expenditure; brisk walking at about 4 METs for 30 min at 70 kg burns roughly 147 kcal.
- Exercise and weight loss
- Exercise alone usually produces modest weight loss because sessions add only a few hundred calories per day. It is most valuable for maintenance and cardiometabolic health.
- Compensation
- Appetite increases and nonexercise activity may drop after exercise, offsetting part of the calories burned. Monitoring intake and total activity helps prevent stalled progress.
- 10% progression rule
- Increase weekly training volume or intensity by no more than about 10%. Gradual progression reduces injury risk, especially for previously sedentary clients starting a new program.
- EPOC
- Excess post-exercise oxygen consumption, the elevated metabolism after exercise. For typical sessions it is small, often 6-15% of session expenditure, so it should not be oversold.
- Moderate versus vigorous
- Moderate activity (about 3-6 METs) allows talking but not singing; vigorous activity (above 6 METs) limits conversation. These anchors help clients self-regulate exercise intensity.
- Exercise pre-screening
- Assessing cardiovascular, metabolic, and renal risk factors before vigorous exercise. Clients with risk factors or symptoms should obtain medical clearance per standard screening tools.