Question

1. Discuss how an individual who wants to maintain weight, lose weight, or gain weight needs to adjust his/her nutrition and exercise program.

Answer 1

1.       Maintenance of weight/ weight management: Nutrition and exercise program

Nutrition:

The 3 Daily Meal Plan can help you maintain goal weight and prevent weight regain. It is designed for anyone who needs to maintain their weight, especially patients who have hit or are near goal weight after gastric sleeve, gastric bypass, lap-band, or another type of weight loss surgery. Each day on the plan has three high-protein meals with a variety of nutritious foods.

The 3 Daily Meal Plan includes:

Lean sources of protein, Healthy fats and carbohydrates and Quick, easy, and convenient meals and snacks.

The 3 Daily Meal Plan can help you:

·Maintain goal weight and prevent regain.

·Hit your protein needs each day.

·Balance the foods you eat without being restrictive or depriving yourself.

·Practice healthy habits for weight loss and long-term maintenance.

Exercise:

It’s possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

Moderate:

While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it’s probably moderately intense. Examples include—

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

2.       Lose weight : Nutrition and Exercise Program

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.

Nutrition

Lean protein

Fiber rich foods

Fruits and vegetables

fish

legumes

nuts

seeds

whole grains, such as brown rice and oatmeal

Low calorie foods

Eliminate liquid calories

Exercise:

To lose weight and keep it off you will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense. Examples include—

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.

3.   Gain weight : Nutrition and Exercise Program:

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

There are several medical conditions that can cause unhealthy weight loss, including:

• Eating disorders: This includes anorexia nervosa, a serious mental disorder.
• Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
• Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don't know that they have it .
• Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
• Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
• Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.

Nutrition:

1. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
5. Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
6. Add cream to your coffee. This is a simple way to add in more calories.
7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
8. Get quality sleep. Sleeping properly is very important for muscle growth.
9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
10. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
11. lean proteins, such as chicken and fish
12. red meat with no growth hormones, such as grass-fed beef
13. eggs
14. full-fat dairy, such as whole milk and full-fat Greek yogurt
15. fat-rich fruits, such as avocados
16. nuts, such as almonds
17. whole-grain breads

Exercise

Lift Heavy Weights and Improve Your Strength

Pushups

Pull-ups

Squats

Lunges

Bench press

Overhead press