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Unit 4

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Assessment

You should use this file to complete your Assessment.

How to complete and send your Assessment:

Save a copy of this document, either onto your computer or a disk
Work through your Assessment, remembering to save your work regularly
When you’ve finished, print out a copy to keep for reference
Then, go to www.vision2learn.com and send your completed Assessment to your tutor via your My Study area – make sure it is clearly marked with your name, the course title and the Unit and Assessment number.

Name: Daniel Booth

Please note that this Assessment document has 9 pages and is made up of 4 Parts.

Part 1: Know the risks associated with ineffective weight management

1. Define what is meant by the following terms:

Obese
Obese means having too much body fat, its being to overweight and unhealthy, we class someone as overweight when they are over there ideal body weight. This can be due to an inactive lifestyle and unhealthy eating.

Emaciated
Emaciated means someone who is very thin due to not eating enough due to their lifestyle and the body not absorbing the nutrients is requires. This is more common in less fortunate countries were food is hard to come by and the body starts to burn fat and muscle and causes rapid weight loss.

Malnourished
When someone is malnourished which we call suffering from malnutrition there body is not getting the right amount of nutrients. This can be down to the person’s diet not getting enough nutrients from food the body is absorbing7

2. Complete the table below by describing the health risks associated with obesity and emaciation.

Health risks
Obesity
Diabetes
Heart disease
High blood pressure
Arthritis
Indigestion
Gallstones
Some cancers (e.g., breast and prostate cancers)
Snoring and sleep apnoea
Stress, anxiety, and depression
Infertility

Emaciation
Anaemia
Infertility
Organ failure
Immune system deficiencies
Osteoporosis

3. Complete the table below with at least two signs and at least two symptoms of malnourishment.

Signs of malnourishment
1.
Someone below their ideal weight

2.
Dramatic weight loss

Symptoms of malnourishment
1.
Depression

2.
Persistent diarrhoea

Once you have completed this Part of your Assessment, save the work you have done so far – you will need to send your work to your tutor for marking when you have completed all four Parts of this Assessment.

Part 2: Understand how body image may influence weight management

1. Explain what is meant by the term ‘body image’.

The term body image is how you see yourself when you look in the mirror of even how you picture yourself in your own mind. It can be how you feel about your own body, including height shape and weight, even down to your own sense of humour and control and you own body movement. How you feel in your body, not just about 7u8your body.

2. Think about the different ways the media reports on body image. Use the space below to give at least two examples of how this can have an impact on a person’s weight management (consider both positive and negative impacts in your answer).

A-list celebrities which do extreme weight loss for roles or red carpet appearances can have a bad influence on some people. Fans will see their favourite celebrity looking amazing on the TV or in magazines and will follow whatever diet they were on without looking into it properly to see if it has any major health impacts.

Adverts for weight loss tablets always use good looking and slim people saying they used the tablets to get in shape. These people are usually just models who have never taken the tablets. People will often take these tablets assuming they will lose weight without any effort and eating what they were before which can often make them poorly and not lose any weight.

Once you have completed this Part of your Assessment, save the work you have done so far – you will need to send your work to your tutor for marking when you have completed all four Parts of this Assessment.

Part 3: Know about effective methods of weight management

1. Describe the role of a balanced diet to support weight management.

To have a balanced diet that will help in weight management is to have food from all 5 food groups and to ensure that body gets all the nutrients it requires to stay healthy and function properly. Eating too few nutrients or too much fats, salts and sugars can cause someone to have an unbalanced diet. Too few nutrients can be cause for someone to be underweight or may have an effect on their energy for physical activity. Having too much many fats, sugars and salts can cause people to become over weight by consuming more calories than they should. To eat a balanced diet will allow the body to get all the nutrients it needs and minimise weight gain and provide energy for physical activity.

2. Explain what is meant by the term ‘energy balance’.

Energy balance is meant by taking someone’s BMR and using it against the energy intake and finding the right balanced diet to work with the BMR so that effective weight loss can be achieved. The energy balance will vary day to day due to a person’s lifestyle unless someone’s energy output in consistent all the time while there intake is lower than there output then weight loss will not happen. The energy balance is when we try to balance the intake on energy with that of the output.

3. Explain the implications of energy balance on weight management (weight loss, weight gain and / or weight maintenance).

Use at least two examples to illustrate your answer.

If a person total energy requirement is1800 and does not have an active lifestyle at all and all they do is eat and there energy intake is 2200 they will gain weight as they are not doing anything to use the energy that are taken in. However if a person’s total energy requirement was 2200 and they went the gym daily and there energy intake was that of 1900 then weight loss would occur due them to fact that they are using more energy than they are taking in so they will burn fat.

4. Complete the table below by outlining at least two lifestyle choices that can have an impact on weight management.

Lifestyle choice
Impact on weight management

Smoking

People who stop smoking tend to gain weight and nicotine is an appetite suppressant yet those who smoke may find it hard to do cardio vascular exercises such as running or cycling.

Alcohol Consumption

Alcohol can cause people to snack more and not only that 1 pint can contain 170 Calories and 1 glass of wine contains 126 calories and this will not help weight management.

Snacking

Snacking is a quick method to supress hungry but it can be full of fat, sugars and salt and in general not good and not part of a healthy balance diet. Snacking healthy vegetables or fruit can help with weight loss.

5. Use the space below to list at least three common weight-loss myths.

The best way to lose weight is to starve your self
Slimming pills can help with long term weight loss
Carbs cause people to put on weight

6. Think about what is needed in order for a weight management programme to succeed. Use the space below to describe the characteristics of an effective weight management programme (whether for weight loss, gain or maintenance).

An effective weight management programme begins with a person assessing where they are now and where they want to be. They will then need to look at what they are eating to adjust their intake so they can reach their weight goal.
A person can choose to loose, gain or maintain their weight. And to do this they will need to plan their meals to ensure their intake of food will have the correct nutrients and eating a well-balanced diet.

Once you have completed this Part of your Assessment, save the work you have done so far – you will need to send your work to your tutor for marking when you have completed all four Parts of this Assessment.

Part 4: Be able to plan a short-term weight management programme for an individual

Note: This part of your assessment will involve planning a short-term weight management programme, either for yourself, or another individual. The plan can relate to weight loss, weight gain or weight maintenance.

1. Write a short profile statement about the individual that you are planning the weight management programme for. This statement could include information such as their age, physical ability, likes / dislikes, any medication / medical history, allergies, etc. For data protection reasons, make sure you don’t include the person’s name in this statement.

The person who the weight management plan is female aged 29 height 5ft 3 weight of 104.6kg and has a BMI of 40.8 her physically ability is good and walks and bikes to work she is not on any medical or have any allergies. Her energy requirement is 2212.5 Kcals and she consumes between 1800 – 2200Kcal per day however her diet is very high in fats sugars and salt.

2. Identify suitable goals for the weight management programme. For example, think about the overall aim of the programme (weight loss, gain or maintenance), overall timescales and milestones / goals for tracking progress.

The female would like to have a weight loss goal to 76kg this is a total loss of 28.6kg the aim is to lose the weight over a period of 6 months, She is going to track this by keeping a diary of the meals she eats including the salt, fats, sugars and calories and her weight each week. She is also going to change her portion size and reduce this to smaller sizes.

3. Collect all of the necessary information you need in order to plan the weight management programme. What information have you collected and why?

The information I have gathered is;
Starting weight 104.6kg
Age 29
High 5ft3inch
Relatively fit
No allergies / no medication
End weight 76kg
Time scale 6 months
The information above I have collected is all relevant to help plan a good weight management plan as it has all the key components needed like start and end weight for goal setting age and high for BMI and time scale for something to work to and the allergies and medication to know what she can eat and can’t eat and medical as if she takes medication for too much stomach acid for example you would not recommend acidic food.

4. Now use the information you have collected to plan the weight management programme. Use the space below to provide details of your plan.

Week 1
This week we will start with portion control, start by eating from a smaller plate and bowl, you will still feel satisfied with smaller portions this will help reduce calorie intake. Aim for 2 portions of veg on your plate leaving less room for high calorie food, eat slowly as it takes 20 mins for you stomach to tell your brain you full and STOP when you are full. Weigh you food to get to correct size, ingredient and portion and don’t eat in front of the TV this might mean you will eat more without realizing.
• Breakfast: 380kcal
• Lunch: 570kcal
• Dinner: 570kcal
• Other food and drink: 380kcal
Week 2
Well done on making it to week 2 now continue with what you are doing with week one and now increase you activity level try doing 160min of workout each week. You could try something from https://www.fitbug.com/uk.articles,14 which involves exercises in the front room.
Week 3
Welcome back and well done and making it to week 3 keep up the good work your body has now found the muscles it never realised it had and I bet you ache. Treat yourself to a nice relaxing hot bubble bath and some relaxing music and remember that the key to good exercise is to enjoy it. Keep counting those calories and don’t go over your daily limit try and do 2 muscle strengthening activities a day and 150min of exercise a week while planning it around your lifestyle don’t do anything to make it unenjoyable. Try changing your breakfast to healthy alternatives like no-added sugar muesli 40g = 141Kcal or wholegrain breakfast cereal with semi skimmed milk and if you need it sweet add a banana.
Week 4
This week you will be craving for food and snacks this is the hard hurdle you will need to overcome. Plan you snack break and take your healthy snack with you keep in mind you calorie intake. Make sure you have a healthy breakfast this is important and should never be missed, drink plenty of water 1.2 litres and work on your 5 a day and try chewing gum to reduce cravings. Trying making some homemade soups to take with you to work as a healthier option.
Week 5
Well done on making it to week 5 by now you have got a good routine going for fitness and snacking and calorie monitoring well done. Think before you drink try cutting out tea, coffees and fizzy drinks this can be high in calories and reduce your alcohol intake this also has a lot of calories. Drink plenty of water 1.2 L swap white wine for a spritzer and avoid binge drinking.
Week 6
So were half way there how we doing? I hope you are on track and doing well remember weight loss is not super-fast but it will reduce and you will feel better for the efforts you are making. Continue with what you have done so far and you will reap the benefits.
Week 7
So you won’t to go out for a meal? This is not a problem know where you going? Check the menu out online try and see how many calories you could intake and plan accordingly this way you have better choice and avoid temptation. Don’t skip meals though if you go over don’t worry just reduce calorie intake the next day. Reduce your portion size don’t have deep fried and salads are sometimes full of fatty dressing so be careful, don’t drink full sugar drinks eat slowly and share your dessert.
Week 8
This week concentrate on adding more fruit and vegetables to you diet. Adding more vegetables to your plate will reduce space for high calorie food and also work on your 5 a day snack on fruit. Using vegetables in soup is a good was and fruit in fruit juice, try having salads with you meals.
Week 9
Still craving crisps, chocolate sweets and cake? Well try the alternatives for crisps like oven baked crisps and low-calorie chocolate or raisins, dates or figs and cakes? You can have scones or malt loafs just avoid icing jam and cream.
Week 10
Well done on getting to week ten you have had ups and downs but if you are at week 10 you are ploughing on through and you have what it takes to continue to lose weight but we need to work on comfort eating. To work on comfort eating you need to change of avoid the circumstances that have made you want to conform eat. Ask you’re self am I hungry or am I comfort eating and wait before you eat and if you are comfort eating then you won’t be hungry and you won’t want to eat. Try doing something to take you mind off the negative feelings or wanting to eat or try changing to situation that’s making u stressed or uncomfortable. Comfort eating is classed as unnecessary snacking and will put you over your calorie intake.
Week 11
In week 2 we started our fitness in the front room well done on continuing you could try looking at work out DVDS to intensive the workout and create and change and something new if you have noticed that you have stopped losing weight don’t worry.
It is perfectly common for people to slow down or even stop losing weight while trying to do weight loss this is because their body becomes use to the current regime they are doing to overcome this you may need to readjust. If you are burning more calories than you are taking in you will lose weight no doubt. Try stepping it up a notch in your exercise routing or check your calories sometimes you lose track of how many you are taking in and this can be a cause. Don’t lose motivation you will lose weight. Remember you now eat healthier exercise more and control you portion size better you already leading a healthier lifestyle.
Week 12
You are now on week 12 you now have to keep with what you have learned you as long as you keep in mind what you have learnt over the past 12 weeks you will continue to loose weight. Don’t lose motivation don’t give in to peer pressure and don’t give in to cravings. Remember you have now got a good routine for exercise portion control healthy eating, you are already eating healthier and drink healthier than when we started keep up the good work and well done.

Now that you have completed all four Parts of this Assessment, go to www.vision2learn.com and send your work to your tutor for marking.

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