Sci 241 Final Personal Nutrition Plan

Topics: Obesity, Nutrition, Body mass index Pages: 5 (1585 words) Published: January 24, 2013
Personalized Nutrition And Exercise Plan
Dr. Sherrie Lu

Personalized Nutrition And Exercise Plan
For as long as I can remember, I have always had some sort of struggle with my weight. When I was younger, I was a top ranked gymnast and it was extremely important for me to maintain a low, yet healthy weight. I managed to be successful with that for years up until the time that I got severely injured ultimately forcing me to quit competing. Upon quitting gymnastics, I hit puberty, my body drastically changed, and access weight has been an issue ever since. The birth of my two children has not helped my struggle with weight as I had gained 40 pounds with each pregnancy. As you can see, my outstanding weight issue is what will be discussed in this paper.

Up until now my diet has consisted of whatever and how much of whatever I chose to eat. I have never paid attention to calories, nutritional facts, or the size of portions. I have always just eaten what I wanted to eat until I had felt like I had had enough. Although I struggle with my weight, I have never been considered “fat” by those around me. My height is 5 feet 4 inches and my weight is 175 pounds. When I enter this information into a BMI calculator it gives me the body mass index of 30 which is considered moderately obese. Just hearing the word obese gives me a horrible feeling and makes me want to cry. I have never considered myself obese. However, at the same time I am constantly disgusted with my body.

Throughout my journey through this class I have been able to think of many goals to set for myself to allow me to be healthier. First, I will start with my nutritional goals. The first nutritional goal I will talk about is my daily caloric intake. From now on, I plan to limit my daily calories to 1200 making sure I do not fall below the 1200 count. I realize how important it is to consume at least 1200 calories a day; falling below the 1200 calorie count can lead to dangerous, unhealthy weight loss as well as poor nutrition. My second nutritional goal is to pay attention to the percentages of each thing I am supposed to include in my diet such as protein, fiber, vitamins, and so on. For example, I want to make sure I consume the recommended 45 grams of protein and be careful that I do not exceed this amount. Staying within my recommended nutritional needs is important for a successful weight loss.

Next, I will move on to the goals I have set for myself when it comes to exercise. As mentioned in a previous assignment, I usually try to take Zumba classes twice a week, Tuesdays and Thursdays. These classes are a minimum of an hour in length. I have talked to my instructor and found out that Zumba burns a minimum of 500 calories an hour for the weight range that I am currently in. Burning 500 calories in an hour is amazing and definitely helpful when it comes to losing unwanted weight. I plan to stick with my two Zumba classes a week. My second exercise goal is to spend 30 minutes each morning, just after waking, doing some sit-ups, push-ups, and crunches. My husband, who is a huge health and workout fanatic, has informed me that doing a short workout first thing in the morning helps kick up your metabolism.

Lastly, the most important goal I could possibly set for myself would be to increase my water consumption. I have never been a fan of water because I have always thought of it as something will a dull taste. There are weeks when I can go without drinking any water. It seems as though I get my hydration from foods, some juice, but mostly soda pop. Soda pop is, by far, my worst addiction. Every time that I eat I feel as though I need to drink a pop with my food. I plan on eliminating pop from my diet and replacing it with water.

Certain actions will be required to ensure I reach my goals. I will start planning out meals and making sure they have the appropriate amount of calories needed. When it comes to shopping for groceries...
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