Nutritional_Plan

Final Project: Personalized Nutrition and Exercise Plan Axia College University of Phoenix “Women’s magazines are full of articles urging that if they can just lose those last twenty pounds, they’ll have it all-the perfect marriage, loving children, great sex, and a rewarding career”, says The Media Awareness Network regarding an article written on Beauty and Body Image in the Media. For years, many of us have struggled to overcome our body images and have tried new “gimmick diets” our whole lives. At the great age of thirty an epiphany has come to mind, that in order to achieve that dream body, it is as simple as eating healthy and getting exercise-for the rest of my life, not just a diet. As a former soccer and softball athlete, my body craves competition and success; hopefully this will allow my body to get with the program. This essay will identify the problem of body image and weight loss, focusing on nutritional and physical exercise goals, actions needed to meet each goal, any setbacks and approaches for overcoming them, outcomes by which to measure success, evidence of the plan’s effectiveness, and evaluation of any potential health risks that may develop if the plan is not implemented. Playing sports since the age of four I was able to eat anything in sight; nachos, chili cheese fries, pizza, candy etc. Unfortunately, these bad habits have continued into adult life and have resulted in a struggle of body image and weight problems. In order to break the cycle of bad eating habits it is very important to implement a reasonable plan and to take it day by day. At the age of thirty and with the realization that heart disease and diabetes is real. Below is information on the nutrients our bodies need, along with information about a healthy diet plan in order insure a healthier lifestyle. The six Nutrients needed to help us grow, keep and keep us healthy are: carbohydrates, lipids, proteins, water, vitamins, and minerals. The amount we needed of each varies. Macronutrients are water, carbohydrates, lipids, and proteins which are needed in large amounts. Carbohydrates are the class of nutrients that includes sugars, starches and fibers. Foods that are high in carbohydrates are potatoes, pasta, and white bread which contain mostly starch. Fibers are substances in food that are not broken down by the digestive processes in the human stomach and small intestine. Lipids are the class of nutrients that we commonly call fats. They are organic molecules and most of which do not dissolve in water. The ones we hear about most are cholesterol and saturated and unsaturated fats. Having a diet high in cholesterol and saturated fats can increase your risk of developing heart disease. Consuming a diet that is high in unsaturated fats from foods like vegetable oils, olives, and avocados will lower your risk. Proteins are the class of nutrients that is made up of one or more intertwining chains of amino acids. Different combinations of amino acids are linked together to form different types of proteins. Both plant and animal proteins can provide all the amino acids we need if the diet is wisely chosen. Water makes up of about 60% of an adults body weight. Water helps regulate body temperature and acts like a lubricant. Vitamins are organic molecules needed in the diet in small amounts to regulate and promote chemical reactions needed to help us grow, reproduce and to maintain health. There are thirteen different types of vitamins and each provides a unique function in the body, from keeping vision healthy to helping blood to clot. Many of us have never been taught to eat properly and we look at the ultimate goal of losing weight in a short period of time. According to the WebMd website setting realistic weight loss goals can help you stay on track, “Turns out, it's not the occasional piece of Death by Chocolate Cake that does in our weight loss efforts. It's the universal wish to lose a lot of weight ASAP and the expectation that we can simply diet it away easily.” By setting unrealistic weight loss goals this boosts the risks of dropping out of a weight loss program. The best way to stay on track is to set smaller realistic weight loss goals. According to the WebMd website there are five ways to set sensible weight loss goals; resolve to lose slowly, do the math, set short term goals, track your progress, and think about long-term goals. By acknowledging a slow weight lose goal and setting the goal of 10% of your starting weight, the chances of success are much higher than overwhelming yourself by setting a goal of fifty pounds. By doing the math you will realize that losing 1 to 2 pounds a week is the healthiest way to lose weight. So if you need to lose thirty pounds at 2 pounds a week, you should implement a fifteen week weight lose program. By setting short term goals you can celebrate losing five pounds in order to reach for milestones. Tracking your progress in a way that works best for you; maybe on an excel spreadsheet, in a journal or by other online programs. It is just important to keep on track and to see your progress. By following a slower long term weight loss program you are more likely to keep the weight off. Exercise is the key element to losing weight, however maintain the motivation to work out on a routinely basis is where many people fail. There are plenty of reasons we should be exercising. Not only does exercise help us reach and maintain a healthy body weight, it can help lower blood pressure, “bad” cholesterol, strengthen bones, help with depression, and decrease stress. We all know exercise is good for us so why do many of us hate it' There are several tips in order to keep motivated and to help with your weight loss plan. The list below is much like eating habits listed above: 1. Be realistic: Don’t go for maximum goals 2. Keep Track of Your Progress: seeing goals overtime 3. Don’t Expect Perfection: if you miss a day or two get back on track 4. Don’t Compare Yourself to Others: forget about the perfect girls at the gym be yourself 5. Get Athletic Support: join a team or weight loss groups 6. Find the Fun In it: play a game or do activities like dancing 7. Break it Up: don’t do the same routine everyday 8. Make It Convenient: try exercising at home 9. Forget the Past: don’t let past failed attempts hinder your future goals 10. Reward yourself: not with cake but maybe a movie or flowers. In order to be successful in my new weight loss goal I plan to implement many of these goals and steps listed above. A few are more important to me than others and it is important to not get overwhelmed. My plan is to exercise five days a week, but not only at the gym, but by walking my neighborhood, or playing soccer with my daughter. I also intend to keep a journal (which I have never done in the past); this will help see where I was and where I have gotten. The idea of developing a support group I think is crucial; this will allow me to stay accountable and to also celebrate my milestones with others. Another important tool that I have never done in the past is to create a menu for the month, this will allow for no last minute splurges and to prepare meals ahead of time for convenience. Most important in order to achieve any weight loss goals is to understand you aren’t perfect. If you miss a day of working out or splurge with fast food, get back on track the next day, don’t let one bad day ruin all that you have been working towards. It is becoming more and more crucial to implement and succeed with these healthy goals because of several diseases that can come about with poor eating and exercising habits. One that is common with overweight adults is diabetes. Diabetes affects the body’s ability to use blood sugar for energy. If not controlled, diabetes can cause several complications that can affect nearly every organ in the body, and include: Heart disease, stroke, kidney disease, nerve damage, eye damage, digestion problems, erectile dysfunction, skin problems, infection, and dental problems. In order to stop the cycle of poor eating habits which lead to bad body image it is very important to implement a long term and slow diet plan. At my age of 30 and being slightly overweigh I am at risk for several diseases, such as diabetes. The best way to succeed at my diet plan is to celebrate small victories, journal and to get back on track if distracted. By losing weight at a slow and steady pace the chances of keeping it off are much higher. I also believe that the best way to succeed at many things is to become accountable to others. I will do this by joining a local weight loss group or participating in some recreational sports. The main focus should be for long term health and to teach our children how to eat healthy and to have good self esteem. References The diet business: Banking on failure. (BBC News World Edition, Feb 5 2003). http://news.bbc.co.uk/2/hi/business/2725943.stm The Canadian Women’s Health Network (Body Image and the Media). http://www.cwhn.ca/node/40776   Barbie boots up. (Time, Nov 11 1996). http://www.time.com Beauty and Body Image in the Media. Media Awareness Network (2010). Retreived on July 11th, 2010 from website. http://www.media-awareness.ca/english/issues/stereotyping/women_and_girls/women_beauty.cfm Healthy Eating & Diet. Setting Realistic Weight Loss Goals. WebMd (2005-2010). Retrieved on July 11th, 2010 from website http://www.webmd.com/diet/guide/setting-realistic-weight-loss-goals