ISSA Weight Management key terms

The relationship between calories taken in from food and drink and calories expended through metabolism, physical activity, and thermogenesis. A sustained surplus promotes weight gain; a sustained deficit promotes weight loss.

A state in which energy intake falls below total daily energy expenditure, forcing the body to draw on stored fuel. It is the fundamental requirement for losing body mass over time.

The sum of all calories a person burns in a day, combining resting metabolism, the thermic effect of food, deliberate exercise, and incidental movement. It sets the reference point for planning intake.

The energy required to sustain vital functions at complete rest, such as breathing, circulation, and cell repair. It typically accounts for the largest share of daily calorie expenditure.

A measured estimate of calorie use while awake, still, and relaxed, usually slightly higher than true basal metabolic rate. Practitioners often use it as the practical basis for intake calculations.

The energy spent digesting, absorbing, and storing nutrients, roughly a small percentage of total intake. Protein has the highest relative cost, which is one reason higher-protein diets are often recommended.

Calories burned through everyday movement such as walking, fidgeting, standing, and household chores. It varies widely between individuals and can shrink noticeably during dieting, slowing progress.

The body's downward adjustment of energy expenditure during prolonged calorie restriction, driven by reduced spontaneous movement and metabolic efficiency. It can stall weight loss and complicate maintenance planning.

Changes in energy use and hormone signaling that occur in response to altered body weight and food intake. Often described as a slower metabolism after dieting, it influences regain risk.

A screening ratio of weight to height squared, used to classify underweight, normal, overweight, and obesity ranges at the population level. It does not distinguish fat from lean mass or show fat distribution.

The proportions of fat mass and fat-free mass, including muscle, bone, and water, that make up total body weight. Tracking it reveals whether weight change reflects fat loss or lean tissue loss.

Everything in the body that is not fat, including muscle, organs, bone, and body water. Preserving it during a diet helps maintain resting metabolism and physical function.

A tape measurement around the abdomen used as a marker of abdominal fat and cardiometabolic risk. It adds information beyond BMI, especially for people in similar weight categories.

Fat stored deep within the abdomen around internal organs, as opposed to fat just under the skin. It is more strongly linked to insulin resistance and cardiovascular disease than subcutaneous fat.

Fat stored directly beneath the skin, visible as soft padding on the hips, thighs, and abdomen. It is the more common storage site and is generally less harmful metabolically than visceral fat.

A method that estimates body fat percentage by sending a weak current through the body and measuring resistance. Results are sensitive to hydration, recent food, and exercise, so consistent testing conditions matter.

A chronic condition of excess body fat that impairs health, commonly classified by BMI thresholds. It involves genetic, behavioral, hormonal, and environmental factors rather than willpower alone.

An additional health condition that occurs alongside a primary one, such as type 2 diabetes or hypertension in a person with obesity. Their presence raises the urgency of weight management intervention.

A reduced response of muscle, fat, and liver cells to insulin, so more of the hormone is needed to move glucose into cells. Excess visceral fat and inactivity are common contributors.

The preservation of muscle tissue during calorie restriction, achieved through adequate protein intake and resistance training. It protects metabolic rate and helps weight loss come mainly from fat.

The energy-yielding nutrients: carbohydrate, protein, and fat. Their balance shapes satiety, muscle retention, and adherence, not just total calories.

A macronutrient built from amino acids that supports muscle repair, satiety, and maintenance of lean tissue. Higher intakes are often advised during weight loss to limit muscle loss.

Indigestible carbohydrate from plants that promotes fullness, slows digestion, and supports gut and heart health. High-fiber foods tend to be filling relative to their calorie content.

The number of calories in a given weight or volume of food. Low-energy-density foods such as vegetables and soups let people eat larger portions for fewer calories.

The feeling of fullness and reduced hunger that persists after eating. It is influenced by protein, fiber, food volume, eating speed, and sleep, and it strongly affects how well a diet is followed.

A ranking of how quickly a carbohydrate-containing food raises blood glucose compared with a reference food. Lower-GI choices may improve appetite control and glucose management in some people.

Deliberately managing the amount of food served and eaten at a meal or snack. Practical tactics include measuring servings, using smaller plates, and pre-portioning snacks.

The physical and social setting that shapes what, when, and how much a person eats, including home, work, stores, and restaurants. Changing it often works better than relying on willpower.

Systematically recording food intake, physical activity, or body weight to raise awareness and enable adjustment. It is one of the most consistently effective behavioral strategies for weight management.

A structured process of replacing habits and routines with new actions through goal setting, feedback, and support. Lasting weight management depends on it more than on any single diet plan.

A framework for writing objectives that are specific, measurable, achievable, relevant, and time-bound. Applied to weight management, it turns vague intentions into concrete weekly actions.

Planning ahead for lapses in eating or exercise and rehearsing responses that keep a single slip from becoming a full return to old habits. It includes coping strategies and social support.

A period of several weeks with little or no change on the scale despite continued effort. Causes include reduced energy needs, less incidental movement, and unnoticed increases in intake.

The return of lost weight after a diet ends, common when old eating and activity patterns resume or when adaptive changes increase appetite. Long-term maintenance needs ongoing monitoring and support.

The stage after active weight loss in which the goal shifts to holding weight steady through sustainable habits. Calorie needs are higher than during dieting, so intake must be adjusted upward carefully.

The speed at which body weight declines, often expressed in pounds or kilograms per week. Moderate rates tend to preserve lean mass and are easier to sustain than crash dieting.

Exercise that loads muscles against external or body weight to build strength and size. During weight loss it helps preserve lean mass and supports better body composition.

Sustained rhythmic activity such as walking, cycling, or swimming that raises heart rate and burns calories. It supports energy deficit and cardiovascular health and is often paired with strength work.

Negative stereotypes and unfair treatment directed at people because of their body size, which can worsen mental health and discourage engagement with care. Respectful, person-first communication helps counter it.