Healthy Eating Nutrition and Exercise Plan Abstract

Healthy eating and exercising are vital in the present day because there are varied of illnesses linked to lack of exercise and improper diets. This essay outlines my plan to exercise and adopt healthy eating habits. The plan includes work out schedules, the reduction of calories intake and the increase of fiber intake. Positive results would mean not gaining weight but losing it if possible plus becoming more flexible. Not following the plan may result into obesity, diabetes and high blood pressure among other conditions. Though the plan is feasible it may need adjusting in other instances in case there are changes in age, physical capabilities or different yearly seasons.
Healthy Eating Nutrition and Exercise Plan
Nutrition is one of the most vital aspects to be considered when people aim to lead healthy lives (Garrow, Ralph & James, 2000). Emphasis on the importance of eating healthy food in the right quantities for purposes of gaining the desired nutritional value cannot be overstated. It is advisable for each individual to come up with useful exercise and nutritional plans. Personally, I have set a number of substantive healthy eating, nutrition and exercise plans that are as outlined below.
The first step is to try and consume the desired amount of calories for my age and sex every day. This goal is motivated by the fact that I have not been putting into consideration the number of calories I consume on a daily basis as suggested by Dunford & Doyle (2011). This has in most cases led me to consume more calories than I should owing to the types of food that I eat. I can achieve this goal by checking the calorie amount in different types of foods and ensuring I balance them to the right level during consumption. On average, I plan to take about 2,000 calories per day as suggested by Garrow, Ralph & James (2000).
The second step in adopting a nutritional and healthy eating plan is ensuring that I eat a diet that I high in fiber as proposed by Garrow, Ralph & James (2000). My diet has so far featured high fiber foods sparingly. I intend to eat more strawberries, blueberries and raspberries among other high fiber foods during the day because they reduce levels of hunger during the day and reduce chances of eating snacks that are unhealthy (Garrow, Ralph & James, 2000).
The third step would be to come up with a short term exercise plan. I intend to start exercising every day for 20 minutes every three days in a week for one week by walking after which I will double the time and the distance and thereafter engage in more complex exercise routines by joining a gymnasium as a complementary exercise avenue.
As part of gaining fitness, I will also engage in activities that increase my flexibility. Flexibility exercises reinforce strengthening exercises according to Dunford & Doyle (2011). I will therefore engage in 10 minutes of stretching every day. This is part of moving from simple to complex exercises as suggested by Dunford & Doyle (2011).
In the implementation of the above plan, I may face several challenges. I may lack the time to exercise some days considering the fact that I am a student and may sometimes feel overwhelmed my varied responsibilities. I intend to counter this challenge by coming up with a schedule that allows me to balance between school work and personal time among other spheres of my life. This will reduce chances of one activity infringing on another`s time. Time may also be a constraint in trying to get all the right nutritional components because I will need to come up with comprehensive shopping plans and take substantive time in checking food content. This setback will be addressed by ensuring whatever can be bought in large quantities is bought to reduce the number of trips to the convenience store.
The second setback I may face is discouragement from my peers. Most of my friends do not exercise and as a result, they are highly likely to discourage me by telling me that I am not extremely overweight and it is not a must that I exercise or stick to the set dietary and nutritional plans. This challenge will be countered by explaining to them the benefits accrued to each of the actions listed in my plan. Apart from that, I can also try to convince them to join me in my plan or to come up with plans that suit them so that they can also reap the benefits that I would in the long run.
The outcomes of the plan will be measured in a number of ways. I will record my initial weight before enacting the plan and will record my weight each week to see whether there will be any substantial differences. If I do not gain weight or I lose it at a healthy pace, I will conclude that the plan was successful. On the other hand, if I gain weight, I will conclude that my plan was unsuccessful. I will also observe for positive changes in my flexibility levels.
If I do not implement the plan, I stand the chance to develop several medical conditions. I may easily become obese. Obesity leads to other associated illnesses including diabetes according to Whitney, Whitney & Rolfes (2010) and high blood pressure and I may develop these. I may also end up with atherosclerosis or arteriosclerosis due to excess fat in my body and arteriole damage.
In the process of ageing, I will need to take up nutritional supplements including multivitamins to complement my dietary intake and reduce my calories intake due to metabolic changes. Whitney, Whitney & Rolfes (2010) claim supplements are recommended for the ageing. I may also need to reduce the levels of exercise in case I am no longer capable of exercising extensively. I may also need to make adjustments to the stretching sessions by changing stretching activities. During the cold seasons I may not be able to take walks and would need to find proper ways to work out indoors without compromising the quality of exercise. The gym may be the best option available to me during such times.
Dunford, M. & Doyle, A. (2011). Nutrition for Sport and Exercise. London: Cengage Learning.
Garrow, J., Ralph, A. & James, P. (2000). Human Nutrition and Dietetics. London: Elsevier.
Whitney, E., Whitney, E. & Rolfes, S. (2010). Understanding Nutrition. London: Cengage Learning.