The Department of Health

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Part A: Support Plan
What area of your life you want to work on? It has been difficult to manage my diet and
as a result I have been losing weight. My
physician has asked me to watch my
weight. However, I was unable to do so
and it decreased even further. Gaining
weight does not involve consuming larger
quantities of food. Weight needs to be
gained through strength training and an
increase in the muscular mass which is
only possible through strenuous excercise
(Kosyluk et al. 2016, p. 328).
What your goal(s) are As a result, the doctor provided me with an
ultimatum to gain at least 4 kilograms. My
aim is to gain 4 kilograms in a healthy
manner within four to six weeks and at the
rate of 1 kilogram a week. This would
include physical exercise and more
carbohydrate-based food (Tan et al. 2017).
How you propose to achieve your goal I plan to achieve this goal through healthy
eating, regulating the number of calories I
consume and also indulge in more

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physical activities. I will join a gym and
also consult a nutritionist to help me
manage my food intake. This is to ensure
that the weight I gain is not based on fats
but rather on protein-based food. Eating
fat-based foods will add on the weight
quickly but increases the cholesterol levels
and is harmful for the body (Pincus et al.
2016).
Who is in your support network and what
role will they play?
My support network for this process will be
my gym instructor, my nutritionist or
dietician and my family who is going to
keep a close watch on my achievements
and goal. They will allow me to focus
better on aspects that is not visible to me
(Landi, 2018).
Possible challenges you may encounter and
strategies to address them
One possible challenge that may occur is
that I may tire my body initially as I have
never been physically active. I need some
time to warm my body and become
habituated to the pain. This may make me
hesitant to continue. Also, eating healthy

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and watching my diet for an extended
period of time might make me crave for
food items. Also, increasing the amount of
food I consume might make me nauseous.
This may impede my weight gain and I
may have to work more. Another challenge
is that after gaining 4 kilograms, I would
still have to maintain my food intake
quantity and physical exercises in order to
not lose weight again (Croft & Parish,
(2016). I will depend on my parents,
friends and my dietician to guide me
towards a healthier lifestyle through which
I can manage my weight.
Diet and Exercise plan
Monday Tuesday Wednes
day
Thursda
y
Friday Saturday Sunday
Exercise Short
workout
and
Strength
training
Long
interval
Strength
workout
Cardio
and
other
Rest Hike up
a hill

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running run flexibility
exercise
s
Diet Milk,
carbohy
drate-
based
food and
meat
High
protein
diet
Meats
and
animal
proteins
to be
included
High
carbs
diet +
one
cheat
meal
(protein-
based)
Boiled
fruits
and
vegetabl
es
sautéed
in butter
High
protein
diet
consistin
g of red
meat
and milk
Cheat
day
(include
fish)