Personalized Nutrition And Exercise Plan Essay

For as long as I dirty dog remember, I fetch always had some associate of struggle with my weight. When I was younger, I was a top ranked gymnast and it was extremely crucial for me to maintain a low, yet level-headed weight. I managed to be booming 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 subject ever since. The birth of my cardinal children has non helped my struggle with weight as I had gained 40 pounds with each pregnancy. As you can see, my prohibitedstanding weight electrical outlet is what pass on be discussed in this paper.Up until at a time my diet has consisted of whatever and how much of whatever I chose to eat. I have never paid caution to calories, nutritional facts, or the size of portions. I have always just eaten what I regarded to eat until I had felt like I had had enough. Although I stru ggle 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 breeding 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 jaunt 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 in dribble. From now on, I plan to limit my daily calories to 1200 making sure I do non fall below the 1200 count. I realize how burning(prenominal) it is to have got 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 seco nd nutritional goal is to pay attention to the percentages of each matter 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 process. 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 vitamin D 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 feedout 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. sealed actions will be required to ensure I reach my goals. I will start planning out meals and making sure they have the grant amount of calories needed. When it comes to shopping for groceries and ingredients, I will take the extra time needed to carefu lly organize a shopping list that way I can avoid buying compulsively. This will make it easier to not only eat healthier, but buy healthier so that I do not have any high calorie, diet blowing snacks hidden in the house.With any goals that you set in life there will always be multiplication when you run into complications. When it comes to my exercising goals I feel as though my family and children may complicate some of my plans. I cannot necessarily attend a Zumba class piece of music my husband is at work and a sitter cannot be found. There may also be times when we are on the run and healthy food just is not an option at the time. Holiday meals are also a time when my caloric intake may be high than normal. I just have to realize that even if I do mess up every now, or choose to splurge, I must track on and not give up or lose motivation to complete my goals.In order to determine whether or not I pull through with my goals I will need ways to measure the success. I will sta rt out by taking measurements of my body including areas like my waist, hips, thighs, arms, and chest. Even though I may not see a huge difference on the scale the inch measurements taken will be the deciding factor. I will also plan to include my husband and family in my goals so that they are informed about them and can help aid me in the journey of completing them. If friends and family know it will make it easier to stay motivated.Failure to truly commit myself to this plan can lead to morbid obesity. There are so many health risks that include heart disease, stroke, high blood pressure, diabetes, cancer, gallbladder disease, gallstones, osteoarthritis, gout, and breathing problems such as sleep apnea and asthma. Staying healthy is so important to me now more than ever. I want to live long healthy lives and be able to watch my children grow up, graduate, get married, and have my grandchildren. Obesity is such a serious problem and surprisingly it affects over 34% of American adu lts (Hellmich, 2010). That number is astonishing to meI feel as though this plan will work out great for personal weight loss. Experts have spoken about how weight can be loss with simply dieting, however, they have also pointed out the dieting accompanied with exercise will increase your results (Exercise and Weight Loss, n.d.). By decreasing my caloric intake and increasing the amount of physical natural action I can be sure that I will shed some, if not all, of the unwanted pounds, not to mention, live a healthier life.With some exercise and diet plans changing circumstances can force you to make alterations to your plan. Many people may include physical activity that can only take place outdoors however, I have set goals that can be performed either inside or outside all year long. The changing seasons will not have an effect on the diet and exercise plan I have laid out for myself. The only circumstance that may moderately affect my diet and exercise plan would be pregnancy. My husband and I have discussed the possibility of having another child sometime within the next two years. If pregnancy does arise then I will have to make alterations to my plan such as adding 300 calories to my diet a day as well as avoid doing sit ups because of the possible damaging effects to the abdomen. I can, however, still participate in my Zumba classes which will be an outstanding exercise.In conclusion, as outlined above, I have set forth an easy yet effective nutritional and exercise plan. I truly believe that if I alter my diet to eating the recommended 1200 calories a day and increase my physical activity I will be successful in my weight loss. It is important for me to keep in mind that the 1200 calories should consist of healthy foods not exceeding my recommended protein, fat, and other intakes. I have my heart set on losing weight and decision a healthier me and with this mindset I know I can succeedReferencesBMI Calculator Plus Personalized BMI for Your Body Type and Metabolism. (2008, November 26). WebMD check Information. Better Health. Retrieved May 12, 2011, from http//www.webmd.com/diet/calc-bmi-plus Exercise and Weight Loss. (n.d.). WebMD Better Information. Better Health. Retrieved May 12, 2011, from http//www.webmd.com/diet/exercise-weight-control Hellmich, N. (2010, January 13). U.S. obesity rate leveling off, at about one-third of adults USATODAY.com. News, Travel, Weather, Entertainment, Sports, Technology, U.S. & demesne USATODAY.com. Retrieved May 12, 2011, fromhttp//www.usatoday.com/news/health/weightloss/2010-01-13-obesity-rates_N.htm Obesity, Cholesterol, and Heart Disease Weighing Your Risks. (n.d.). Retrieved May 12, 2011, from http//www.webmd.com/cholesterol-management/obesity-health-risks