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44: Do You Know Your Behavioral Obesity Risk Score (BORS)?
In today’s episode Todd discusses the 25 things that DO MATTER for weight change and the 14 things that DO NOT seem to matter to weight change, based on his analysis of The Paper Database.
He also discusses the possibility/utility of creating a weight change (loss) app called the “Behavioral Obesity Risk Score" (BORS) to help you assess your risk of becoming and/or staying obese based upon your diet, lifestyle, environment, and emotional regulation.
Some of the topics in today’s episode include:
- What is your Behavioral Obesity Risk Score (BORS)? (0:55)
- In nutrition, everything is relative (1:16)
- The law of diminishing returns (5:31)
- Breakfast eating weight gainers be damned! (8:13)
- Be cautious in going down the “but I’m different” rabbit hole (10:18)
- I despise gamification and wellness challenges, but I could do it with BORS (14:11)
Things that DO MATTER for weight change (21:41)
- #1: Driving (21:50)
- #2: Emotional Eating (23:13)
- #3: Depression (26:00)
- #4: Short Sleep Duration (29:06)
- #5: Shift Work (30:48)
- #6: Evening Chronotype (31:51)
- #7: The Holidays (32:41)
- #8: Overeating Occasions/Celebrations (34:10)
- #9: Weekends (36:08)
- #10: Full Fat Dairy (37:37)
- #11: Soup (39:18)
- #12: Liquor (40:44)
- #13: Energy Density & Portion Size (41:30)
- #14: Cognitive Restraint (42:50)
- #15: Palatability (43:58)
- #16: Socioeconomic (45:55)
- #17: Nuts & Cereal (48:31)
- #18: Dieting vs. Dietary Restraint (50:04)
- #19: Age (51:45)
- #20: Early Weight Loss & Adaptive Thermogenesis (52:52)
Things that DO NOT seem to MATTER for weight change (54:35)
- #1: The % of Macros in the Diet (ratio of carbs, fats, & protein) (54:44)
- #2: Diet Type (55:32)
- #3: Glycemic Index & the Carbohydrate/Insulin Hypothesis (55:56)
- #4: Small Frequent Meals (57:25)
- #5: Fat Burning (58:09)
- #6: Breakfast (59:54)
- #7: Nutrition Education/Food Labels (1:00:33)
- #8: Exercise Type (1:05:09)
- #9: Eating Speed (1:05:26)
- #10: Plate Size (1:08:40)
- #11: Hunger/Appetite (1:10:31)
- #12: Food Craving (1:11:18)
- #13: Stepped Care (1:11:18)
- #14: Marijuana Use (1:11:18)
- Other Considerations: Time & Money
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By Todd Weber, PhDIn today’s episode Todd discusses the 25 things that DO MATTER for weight change and the 14 things that DO NOT seem to matter to weight change, based on his analysis of The Paper Database.
He also discusses the possibility/utility of creating a weight change (loss) app called the “Behavioral Obesity Risk Score" (BORS) to help you assess your risk of becoming and/or staying obese based upon your diet, lifestyle, environment, and emotional regulation.
Some of the topics in today’s episode include:
- What is your Behavioral Obesity Risk Score (BORS)? (0:55)
- In nutrition, everything is relative (1:16)
- The law of diminishing returns (5:31)
- Breakfast eating weight gainers be damned! (8:13)
- Be cautious in going down the “but I’m different” rabbit hole (10:18)
- I despise gamification and wellness challenges, but I could do it with BORS (14:11)
Things that DO MATTER for weight change (21:41)
- #1: Driving (21:50)
- #2: Emotional Eating (23:13)
- #3: Depression (26:00)
- #4: Short Sleep Duration (29:06)
- #5: Shift Work (30:48)
- #6: Evening Chronotype (31:51)
- #7: The Holidays (32:41)
- #8: Overeating Occasions/Celebrations (34:10)
- #9: Weekends (36:08)
- #10: Full Fat Dairy (37:37)
- #11: Soup (39:18)
- #12: Liquor (40:44)
- #13: Energy Density & Portion Size (41:30)
- #14: Cognitive Restraint (42:50)
- #15: Palatability (43:58)
- #16: Socioeconomic (45:55)
- #17: Nuts & Cereal (48:31)
- #18: Dieting vs. Dietary Restraint (50:04)
- #19: Age (51:45)
- #20: Early Weight Loss & Adaptive Thermogenesis (52:52)
Things that DO NOT seem to MATTER for weight change (54:35)
- #1: The % of Macros in the Diet (ratio of carbs, fats, & protein) (54:44)
- #2: Diet Type (55:32)
- #3: Glycemic Index & the Carbohydrate/Insulin Hypothesis (55:56)
- #4: Small Frequent Meals (57:25)
- #5: Fat Burning (58:09)
- #6: Breakfast (59:54)
- #7: Nutrition Education/Food Labels (1:00:33)
- #8: Exercise Type (1:05:09)
- #9: Eating Speed (1:05:26)
- #10: Plate Size (1:08:40)
- #11: Hunger/Appetite (1:10:31)
- #12: Food Craving (1:11:18)
- #13: Stepped Care (1:11:18)
- #14: Marijuana Use (1:11:18)
- Other Considerations: Time & Money