NASM WEIGHT LOSS
SPECIALIST
CERT: CH 9: PSYCHOLOGY OF
WEIGHT LOSS
How does weight-related stigmatization related to low willpower further reduce
an obese individuals chances of losing weight? - ANSWERS-It increases the
likelihood that people with obesity will engage in maladaptive thoughts and
behaviors such as binge eating, avoiding physical activity, and developing poor
body image to cope with negative feelings. Tis can lower an individual's
motivation to lose weight, and in some cases, lead to weight gain.
T/F: Environmental factors such as constant access to an overabundance of low-
cost, unhealthy food options can contribute to the development of obesity by
compromising an individual's ability to self-regulate and make healthy
decisions. - ANSWERS-TRUE: The increasing number of decisions an
individual is required to make over the course of the day is mentally exhausting
and depletes one's cognitive abilities to exert self-control, especially in the face
of temptations.
What is decision fatigue? - ANSWERS-the mental drain due to the demands of
making multiple complex decisions in a specific period of time
Decision fatigue can be affected by several different factors including: -
ANSWERS--how many decisions need to be made in a period of time
-the difficulty of the decision
,-whether the decision is emotionally taxing
-the individual's coping skills in stressful situations
The consequence of decision fatigue is ____. - ANSWERS-the individual's
tendency to choose the simplest option rather than use the logical and deliberate
problem-solving skills needed to choose the best option
What is ego-depletion? - ANSWERS-the notion that self-control or willpower is
a finite resource that can be used up on different tasks
What is an example of ego-depletion? - ANSWERS-If an individual has to
exhibit strong self-control not to get angry at their roommate for leaving a mess,
then they will have lowered ability to resist eating sweets to cope with those
negative feelings.
Research has shown that low glucose levels are associated with ____. -
ANSWERS-poor self-control and impulsive decision making
However, once glucose levels are increased the ability to exert self-control is
restored. Interestingly, this reversal of self-control occurred only after drinking a
sugar-sweetened beverage and not a sugar-free one.
T/F: Research suggests that individuals who believe willpower is not limited
and are intrinsically motivated to exhibit self-control are less likely to
experience ego depletion. - ANSWERS-TRUE
What are some strategies a WLS can share with clients to assist with decision
fatigue? - ANSWERS--helping clients plan ahead
-help eliminate unnecessary decisions
, -encourage them to make decisions when not hungry or fatigued
Two cognitive-behavioral strategies that have been shown to decrease decision
fatigue are ____ and ___. - ANSWERS-creating habits and implementation
intentions
What are habits? - ANSWERS--automatic behaviors created through a
neurological loop consisting of three parts: cue, routine, reward
-can be healthy or unhealthy
-occur in response to a specific cue that triggers the automatic behaviors
What are common cues for habits? - ANSWERS-time of day, new and familiar
environments, negative and positive emotional states, peers, events that occur
immediately before the behavior is enacted (alarm/notification)
To be most effective, cues should trigger habits that are ____ and ____. -
ANSWERS-specific and actionable
What is the second key to the habit loop? - ANSWERS-routines
What are routines? - ANSWERS--behaviors that the individual wants to change
or reinforce
-can be physical, mental, or emotional
-
SPECIALIST
CERT: CH 9: PSYCHOLOGY OF
WEIGHT LOSS
How does weight-related stigmatization related to low willpower further reduce
an obese individuals chances of losing weight? - ANSWERS-It increases the
likelihood that people with obesity will engage in maladaptive thoughts and
behaviors such as binge eating, avoiding physical activity, and developing poor
body image to cope with negative feelings. Tis can lower an individual's
motivation to lose weight, and in some cases, lead to weight gain.
T/F: Environmental factors such as constant access to an overabundance of low-
cost, unhealthy food options can contribute to the development of obesity by
compromising an individual's ability to self-regulate and make healthy
decisions. - ANSWERS-TRUE: The increasing number of decisions an
individual is required to make over the course of the day is mentally exhausting
and depletes one's cognitive abilities to exert self-control, especially in the face
of temptations.
What is decision fatigue? - ANSWERS-the mental drain due to the demands of
making multiple complex decisions in a specific period of time
Decision fatigue can be affected by several different factors including: -
ANSWERS--how many decisions need to be made in a period of time
-the difficulty of the decision
,-whether the decision is emotionally taxing
-the individual's coping skills in stressful situations
The consequence of decision fatigue is ____. - ANSWERS-the individual's
tendency to choose the simplest option rather than use the logical and deliberate
problem-solving skills needed to choose the best option
What is ego-depletion? - ANSWERS-the notion that self-control or willpower is
a finite resource that can be used up on different tasks
What is an example of ego-depletion? - ANSWERS-If an individual has to
exhibit strong self-control not to get angry at their roommate for leaving a mess,
then they will have lowered ability to resist eating sweets to cope with those
negative feelings.
Research has shown that low glucose levels are associated with ____. -
ANSWERS-poor self-control and impulsive decision making
However, once glucose levels are increased the ability to exert self-control is
restored. Interestingly, this reversal of self-control occurred only after drinking a
sugar-sweetened beverage and not a sugar-free one.
T/F: Research suggests that individuals who believe willpower is not limited
and are intrinsically motivated to exhibit self-control are less likely to
experience ego depletion. - ANSWERS-TRUE
What are some strategies a WLS can share with clients to assist with decision
fatigue? - ANSWERS--helping clients plan ahead
-help eliminate unnecessary decisions
, -encourage them to make decisions when not hungry or fatigued
Two cognitive-behavioral strategies that have been shown to decrease decision
fatigue are ____ and ___. - ANSWERS-creating habits and implementation
intentions
What are habits? - ANSWERS--automatic behaviors created through a
neurological loop consisting of three parts: cue, routine, reward
-can be healthy or unhealthy
-occur in response to a specific cue that triggers the automatic behaviors
What are common cues for habits? - ANSWERS-time of day, new and familiar
environments, negative and positive emotional states, peers, events that occur
immediately before the behavior is enacted (alarm/notification)
To be most effective, cues should trigger habits that are ____ and ____. -
ANSWERS-specific and actionable
What is the second key to the habit loop? - ANSWERS-routines
What are routines? - ANSWERS--behaviors that the individual wants to change
or reinforce
-can be physical, mental, or emotional
-
