Question

Assignment: Achieving a Healthy Weight Through Diet & Physical Activity

Bob is a 40-year old man who recently went for a doctor’s appointment. His doctor told him that he is obese and is at risk for type II diabetes. Bob’s doctor explained to Bob that it would be very beneficial for him to lose weight, to decrease his risk for type II diabetes and improve his cardiovascular health.

Bob’s Measurements at his recent doctor’s appointment:

Weight: 240 pounds

Height: 6’ 0”

Bob’s Estimated Caloric Requirements to maintain current weight:

Calories: 3,000

Bob’s Current Physical Activity:

Walk 1 day a week for 20 minutes

Example of Bob’s Current Dietary Intake (3-days):

Monday

Breakfast:

            1 Blueberry Muffin

            16 oz Orange Juice       

Lunch:

            1 Cheeseburger

            1 oz Chips

            16 oz Pop

Dinner:

            2 slices Pepperoni and Sausage Pizza

            4 Chicken Wings

            16 oz Pop

Snack:

            2 cups Ice Cream

Tuesday

Breakfast:

            3 Waffles         

            ¼ cup Maple Syrup

            3 Sausage Patties

            16 oz Grape Juice

Lunch:

12” Meatball Sub with Mozzarella Cheese (Italian Bread)

            Salad (lettuce, cheese, croutons, Ranch dressing)

            12 oz Pop

Dinner:

            8 oz Sweet n’ Sour Chicken (breaded, fried)

            2 cups Fried Rice

            1 Egg roll

            12 oz Pop

Snack:

            2 cups Buttered Popcorn

Wednesday

Breakfast:

            Skipped

Lunch:

            1 cup Cream of Potato soup

Chicken tenders salad (6 oz breaded/fried chicken tenders, cheese, croutons, Ranch dressing)

            2 Breadsticks

            2 Chocolate chip cookies

            16 oz Pop

Dinner:

            8 oz Steak

            2 cups Cheesy Au Gratin Potatoes

            1 cup Buttered Corn

            2 Biscuits

            16 oz Pop

Snack:

            Hot Fudge Sundae (2 cups ice cream, ½ cup hot fudge, nuts, whipped cream)

Bob’s doctor explained to him that healthy weight loss for him would be to lose 1 pound a week. His doctor explained to him that to lose 1 pound a week, he would need to cut back 500 calories per day. Bob’s doctor said that cutting back calories could be achieved through both diet and physical activity.

ANSWER THE FOLLOWING:

A. develop a 3 day DIET AND PHYSICAL ACTIVITY plan that would help bob achieve his desired weight loss of 1 pound per week.

B. Include calorie counts in your DIET AND PHYSICAL ACTIVITY plan (include the number of calories in each meal and the number of calories expended with physical activity.

C. Total the calories consumed and subtract calories expended through physical activity. Include the total calorie count for each of the 3 days). Organize Bob’s diet and physical activity plan in a table.

Answer 1

Answer:-

The eating regimen plan of bounce must incorporate vegetables, products of the soil fat eating regimen as he is in danger of diabetes and cardiovascular sicknesses. Arranging him a normal and controlled eating regimen and exercise will profit him to lose solid weight reduction. Here are the menu plan and exercise shedule for him for better way of life.

Day - 1

Total calorie intake: 2500 (recommended for 40 years moderately active men)

Breakfast:

1 cup mixed fruit salad (170 cal)

5 ounces(oz) whole wheat bagel(67 cal)

2 table spoon of cream cheese (102 cal)

Dim chocolate 1 oz (155cal)

Lunch and dinner:[double the calories)

2 cuts wheat sandwich with nutty spread ( 154 cal)

5 oz of heated chicken (136 cal)

1 glass heated bracoli (54.6 cal)

One expansive apple( 194.64 cal)

1 oz of chips or pretzels (86 cal)

Tidbit:

8 oz low fat yogurt topped with 1 tbsp flax meal (160 cal)

1 pear (82 cal)

Total calories burned: 2825

Jog 45 mnts-425, gardening- 360, normal daily activities- 1500, sleep- 380, yoga-170

Day -2 total calorie intake-2500

Breakfast:

One egg(44 cal)

2 cuts of wheat sandwich/toast( 101 k cal)

One pear( 82 cal)

8 oz skim drain (102 cal)

Lunch and supper ( twofold the calories)

One turkey sandwich ( 1 : 3 bread n broiled turkey bosom) (285 cal)

2 cuts of cheddar pizza(250 grams)

One medium apple( 94.64 cal)

Snack:

4 oz of trial milk( nuts, seeds, raisins) 102 cal)

One peach (67cal)

Total calories burned: 2920

Bike 45 min -490, painting the house- 182, gardening -173, aerobics-216, brisk walking 20 min - 158,jogging -360,sleep-380

Day -3 total calories intake-2500

Breakfast:

1/2 glass cooked cereal finished with 1/2 Cup almonds and 1/2 container strawberries (450 calories)

8 oz of skim drain, added to aotmeal/or to drink( 146 cal)

Caesar plate of mixed greens ( 272 cal)

Lunch and supper (twofold the calories)

1/2 container carrot soup (50 cal)

Five entire wheat wafers (175 cal)

1 hamburger(one 4 oz hamberger on entire wheat bread)142 cal

Spinach plate of mixed greens 1/2 container (15 cal)

Snack:

3 cups of popcorn, prepared with olive oil( 132 cal)

1 1/2 of a cucumber, sliced( 69 cal)

Total calories burned- 3120

Run-690, situps-150, moderate weight training for 45 min- 400, normal daily activities- 1500, sleep -380

Day 1: calories consumed- spent= 2500-2825=325 cal burnt

Day 2: 2500-2920=420 cal burnt

Day 3: 2500-3120=620 cal burnt

Please do rate answer......