Weight Loss Programme for Optimal Body Composition

This report discusses a personalized weight loss program for achieving optimal body composition. It covers methods such as food diary, physical activity journal, and anthropometric measurements. The results include energy intake analysis, anthropometric data, and energy expenditure calculations. The discussion focuses on weight management and the importance of a balanced diet.

A weight loss programme to
attain an optimal body
composition for health.
1

Table of Contents
INTRODUCTION...........................................................................................................................3
METHODS......................................................................................................................................3
RESULTS........................................................................................................................................4
DISCUSSION..................................................................................................................................6
SUGGESTION AND CONCLUSION..........................................................................................11
REFERENCES..............................................................................................................................12
2

INTRODUCTION
A personalised weight loss program is prepared for individual person to lose weight. This
contains of various steps by which an effective diet plan is prepared. In that various things are
calculated such as energy intake and expenditure, physical activity done, etc. (Green Corkins, &
Teague, 2017) This helps in obtaining relevant outcomes by which weight loss is done. Besides,
there is need to maintain healthy diet so that obesity problem does not occur.
This report will describe about a 47 year old woman who want to lose weight. Thus,
overall food table is given.
METHODS
Food dairy and food table- It is a method that is taken in which it describe about how much food
and drink intake is consumed by a person. This helps in calculating total energy intake by
individual. Basically, there are two types of food diary that is weighed and estimated. So, this
assessment is used to measure food items (Correia, 2018) Moreover, food table method is used
which shows components of each food or drink that is consumed by individual. It contain
nutrients level of type of food that is taken.
Physical activity journal- This is a method which shows relationship between physical activity
and health. It helps in finding out PAL level. With that, it state that how much daily physical
activity is consumed. Besides, it estimate a person total energy expenditure in a day. In this there
are 3 levels identified in it that is low, moderate and vigorous (Ludwig, & Ebbeling, 2018). The
Pal value is calculated through a formula that is TEE / BMR. Thus, it shows actual energy
requirements.
Predictive equation for energy expenditure- this method is used to calculate correlation of resting
energy expenditure. It helps in showing how much energy is consumed in 24 hours a day. By
that it makes simple to find out energy consumed by female or male (Carbone, Lavie, & Arena,
2017).
Anthropometric measurement- are a series of quantitative measurements of the muscle, bone,
and adipose tissue used to assess the composition of the body. The core elements
of anthropometry are height, weight, body mass index (BMI), body circumferences (waist, hip,
and limbs), and skinfold thickness. In this there are 4 measures that is commonly done in it that
is weight, height, waist and hip. However, among them most common used are BMI and waist to
hip ratio (Rinninella & et.al., 2019).
3

Calculation of ideal body weight – the method measure ideal body weight that is usually based
on height, age and gender. This enable in showing that how much weight is of person as per their
gender (Kuo, . and Hou, 2018).
RESULTS
1. Energy intake and dietary analysis for three days (kcal).
Table 1.
carbohydrates protein sugar fats
Day 1 279.5 g 103.5g 124 g 114.3
Day 2 423.5 g 113.4 g 213.5 g 92.8 g
Day 3 321.8 g 59 g 172.3 g 66.3 g
Recommendation 226 g 61 g <22 g <60 g
Note- grams per day intake
2.Information on normal activities and calculation of normal energy.
3. Energy balance and recommended requirements (DRVs)
4. Anthropometric data
Table 1 Preliminary measurements
Measurement Sharon’s value
Date of birth 08/02/1974
Height (cm) 163
Weight (kg) 81
Waist circumference (cm) 92
Hip circumference (cm) 97
4

BMI (kg/m2)
BMI (kg/m2)
Underweight <18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obese ≥30.0
Table 2 Body Mass Index (BMI)
Measurement sharon’s value
BMI (kg/m2) 30.5 kg/m2
Classification Obese
Waist-to-hip ratio (W/H)
Health risk Women Men
Low ≤0.80 0.95
Moderate 0.81 – 0.85 0.96 – 1.00
High >0.85 >1.00
Table 3 Waist-to-hip ratio
Measurement Sharon’s value
WHR 0.94
Classification High
5

Average body fat (%) 43%
Body fat weight (kg) 35 kg
Energy expenditure
Day 1: 1893 kcal
Day 2: 1978 kcal
Day 3: 2101 kcal
2. Using Henry’s formula to calculate her PAL.
PAL = TEE/BMR
BMR (kcal/day) = 9.7 x 81 + 694 = 1480
DAYS CALCULATION PAL
DAY 1 1893/1480 1.2
DAY 2 1978/1480 1.3
DAY 3 2101/1480 1.4
DISCUSSION
Weight management can be defined as the long life style changes which is necessary for
managing healthy body weight (Almaiman, & Al Wutayd, 2019). This is basically being done
with the help of person age, height and gender. There are various methods for managing the
weight like by having proper diet, and not been involved in consuming liquor. For managing the
weight, so many of the people are also been engaged in consuming the low carbohydrates and
ketogenic diet. This has assisted the people in managing weight and also by following the diet
excess weight can be lowered down. Weight management is necessary as The prevalence of
obesity in India is increasing and ranges from 8% to 38% in rural and 13% to 50% in urban areas
(Bao & et.al., 2020). Present report will lay emphasis on Food diary & Food Tables and/or
Dietary Software for dietary analysis, Physical Activity Journal for calculating and managing the
6

weight. Present report will also lay focus on the nutritional diet taken by patient for managing
their weight.
From the food table it can be evaluated that avg energy intake by Sharon is 2760 kcal and target
is 1763 (Logue & et.al., 2018). Also, avg carbohydrate is 336g whereas target is 226g. The fat
avg is 90g whereas target is 69g. It is also stated that there is no target set of starch sugar and
NSP. In saturated fat avg is 32.5. from data it is evaluated that cholesterol intake of Sharon is
163mg. hence, there is increase in her weight. Besides, there is balance diet maintained of
Sharon by which her weight is proper. Besides, by table it can be stated that avg intake of 3 days
of carbohydrate by her is 48.7%. Similarly, avg intake of protein is 13.2% and of fat is 29.5%.
The alcohol consumption avg is 8.6% by her. The fat consumed by her is 93g and also the target
which was been set by their nutritionist was 64g. Hence, it shows that there is high intake of fat.
Due to that, her waist parameter is more (Rinott & et.al., 2021).
It can be analysed that energy intake of Sharon for day 1 in carbohydrates is 279.5g. The protein
intake is 103.5g and sugar is 124g. For day 2 carbohydrates is 423.5g and protein is 113.4g and
sugar is 213.5 g. However, for day 3 carbohydrates is 321.8g and protein is 59g and sugar is
172.3 g. Thus, it is recommend for Sharon that she need to take 226 g of carbohydrates, 61g of
protein and <22g of sugar. So, these are all one day intake of total grams which she must take
(Sandall, Wall, & Lomer, 2020).
Besides that, in preliminary measurement it is found that height of Sharon is 163 cm and
weight is 81 kg. Moreover, waist circumference is 92 cm and hip is 97 cm. It can be evaluated
that BMI f Sharon is 30.5 kg /m. this means that she comes in category of obese. Furthermore,
the hip to waist ratio of her is 0.94 which means that classicisation is high. The average body fat
is 43% and body fat weight is 35 kg.
Along with that, it is evaluated that total energy expenditure of Sharon in day 1 is 1893 kcal and
for day 2 it is 1978 kcal. Moreover, for day 3 total energy expenditure was 2101 kcal. Besides,
the PAL score of day 1 is 1.2 and for day 2 is 1.3 and for day 3 is 1.4 (Fruh, 2017).
Discussion of nutritics for Sharon day 1
This discussion is for the diet followed by Sharon on Day. The energy intake was 2935 kcal. The
target which was been set for Sharon was 1763kcal (Caprio & et.al., 2019). It was also being
analysed that the Carbohydrates which was been consumed by Sharon was 280g. It was also
being analysed from the dietary chart of Sharon that she was only allowed to consume 226g. It
7

was also being analysed from the chart that the protein which was been taken by Sharon was
counted on 104g and also the target that was set for Sharon included 61g. Sharon dietary patterns
were low in comparison to the target which has been set up for her. It has also been analysed that
the fat which was been taken by Sharon was 114g and the target set was 69g. This basically
means that fat that was consumed by Sharon was high in comparison to the target which was
been set up for her. It has also been analysed that the water consumed by Sharon on day 1 was
2004g and the target which was been set for Sharon was none (Guerrero, Pérez-Rodríguez, &
Hueda, 2017). There was no set target for consumption of water. The water which was been
taken by patient for managing of weight included 2004g. It was also being analysed that the
alcohol intake of Sharon on day 1 was 54g. It has also been analysed that the limit of alcohol
intake was less than 12.6g. On day 1 there were certain life style changes which were been seen
in Sharon. In order to control the weight, it is really necessary for her to consumer healthy food
and healthy life style. This will assist Sharon in managing her weight. It is also being analysed
that starch level found in Sharon is 153g. The fibre consumption was low as it was 19.3g and the
target which was been set was 30g. It has also been analysed and evaluated that the free sugar
that was seen on diet 1 of Sharon was 39.5g (Hall, & Kahan, 2018). It has been evaluated that
saturated data was 47g. The macronutrient analysis for the analysis for Sharon on day 1 was
intake for carbohydrate was 279.5. The sugar intake was 124g and also the protein was 114.3g.
The diet log made for the day 1 was different. It is also being analysed that the consumption of
alcohol was 53.5g. So all this was for the day 1 dietary pattern of Sharon.
Discussion of nutritics for Sharon day 2
On day 2 Sharon was been involved in in taking energy which was rated on 3096kcal and
the target which was been set for get was 1763kcal. It was being analysed that the carbs taken by
Sharon was 424g and the target was to consume 231g. It means that it was more than the
prescribed. It has also been analysed that the protein which was been consumed by Sharon on
day 2 was 113g and she was asked to set her target on 66g (Best & et.al., 2017). It has also been
analysed from the diet chart of Sharon that she was been engaged in consuming the fat that was
counted on 93g and also the target which was been set by their nutritionist was 64g. It was also
being analysed that the alcohol that was been consumed was 15.9 g. The limit that was been set
for Sharon was less than 12.6g. The life style of showed certain changes but more needed to be
changed so that the weight can be managed and also health style is to be improved. It is really
8

necessary to be done so (Ghimire, Baral & Callahan, 2017). The macronutrient analysis has
provided the results that intake of the carbohydrate was 321.8g and also the sugar intake was
being counted was 172.3g. It was also being analysed that the protein which was been taken was
59g and the level of fat which was been consumed was 66.3g. It was also being analysed that the
kilocal was 1290. The diet sheet provided the result that the caffeine intake was 47mg. The
vitamin D was 7.2ug. All these details were provided in nutritional assessment of Sharon. It was
being analysed that to improve the weight management, it was necessary to follow it.
Discussion of nutritics for Sharon day 3
The day 3 nutritional assessment of Sharon was that the energy consumed was 2346kcal
and also the target which was been set was 1763kcal. It was also being analysed that
carbohydrate was 322g and the target was 231g. It means that on day 3 too, the target was not
being achieved by Sharon (Evert & et.al., 2019).
The reliability and limitations of the methods used in the nutritional assessment
There are various methods that was been used in the nutritional assessment. All the
methods that were been used for assessing the nutritional intake was reliable and valid. The brief
physical activity assessment tool is a reliable instrument, with validity similar to that of more
detailed self-report measures of physical activity (Ross & et.al., 2020). This is a method which
shows relationship between physical activity and health. It helps in finding out PAL level. It was
an effective tool which was been used by the nutritionist in order to measure the dietary intake of
the nutrients by the patient. It has also been analysed that this tool has support in analyzing the
more detailed self-report of the patient. An exact count of the nutritional intake was being taken
from this type of assessment. It has also been analysed that there were also various limitations of
the methods which were been used in the nutritional assessment. The physical activity and
following the proper diet can be harmful in certain situation. The user needs to ensure nutritionist
about the side effects of the diet that has been followed by them. It was really necessary to do so
(Sanderson & et.al., 2019).
Recommendations for subject
It is being recommended that for managing of weight one should be included in following
proper diet. They need to be engaged in making sure that the diet followed by them has no side
effect. This will assist them in improvising health and well-being. It is also being suggested to
make use of other different methods for assessing the nutritional intake. This was really
9

necessary to be done (de Vries & et.al., 2018). It has also been analysed and suggested that the
different method which is being used for nutritional assessment is valid and reliable. The weight
loss program must be based on the needs and demands of the individual. It is necessary to take
into consideration their requirements and needs. It is also being recommended that for managing
weight an individual must be made aware of the things which needs to be changed by them so
that they understand about the dietary patterns.
As said by Woolf, Hahn and Hansen, 2017 it is necessary to regulate food intake so that it
enable in taking proper and balance diet. Also, it also helps in maintaining healthy lifestyle.
There are several ways by which diet can be regulated. For example- by preparing a food table,
analysing energy balance, gathering anthropometric data, etc. So, these all enable in monitoring
food intake and keeping balance of diet. It will be useful in calculating total energy intake and
finding out average from it. Besides, the BMI can be easily maintained from it. Moreover, for
Sharon the regulation of food is done by preparing a food table in which many things are
included. Here, average energy consumed and taken is evaluated. This has made things easy to
find out what amount of energy is taken. Also, Knowledge of the regulation of food intake is
crucial to an understanding of body weight and obesity (Stiglic, & Viner, 2019). Food intake is
controlled, body weight is regulated. Thus, for Sharon as well body weight is controlled in
effective way. The calculation of physical activity is done to determine total energy used in 24
hours. So, accordingly diet is planned to ensure that there is balance maintained of energy in it.
Appetite fits into an energy balance model of weight regulation but it is not necessary to believe
that appetite control is an outcome of the regulation of energy balance. Appetite is separately
controlled and is relevant to energy balance since it modulates the energy intake side of the
equation. The body weight need to be calculated by which diet table is prepared.
SUGGESTION AND CONCLUSION
Conclusion: From the above study it has been summarised that weight management is really
necessary for improvising well-being and life style patterns. It has also been analysed that the
method measures ideal body weight that is usually based on height, age and gender. This enable
in showing that how much weight is of person as per their gender. It has also been analysed that
there is various software that has been used for management of weight. It has also been evaluated
from the report that Sharon has followed the diet so that her well-being can be improved and also
this has assisted her in making her weight in balance. It has also been analysed and evaluated
10

from the above discussion that there are 4 measures that is commonly done in it that is weight,
height, waist and hip. However, among them most common used are BMI and waist to hip ratio.
It is also being analysed from the above discussion that there were also various methods used for
assessment of nutrition’s.
Suggestion – there are some suggestion that can be considered to ensure regulation of food. So,
it is as follows
 Here, dietary analysis can be done every week so that it becomes easy to find out energy
consumed and taken. This will be useful in finding out percentage of carbohydrates, fats,
proteins, etc. By that effective monitoring will be done on overall weight of person
(Fleming & et.al., 2018)
 The PAL can be done to get equation of person height and weight. With that total energy
intake and expenditure changes can be made. Therefore, energy balance can be easily
maintained through it.
 There can be set a particular time period on which regulation is done. It will be useful in
making changes in food plan. So, there will be effective regulation in which changes in
energy level can be identified (Borga & et.al., 2018).
11

REFERENCES
Books and journals
Almaiman, A., & Al Wutayd, O. (2019). Assessment of the Side Effects of Random Weight-loss
Diet Programs (protein-based) on Health in a Saudi Community. Int. J. Pharm.
Phytopharm. Res, 9(6), 39-46.
Bao, X. & et.al., (2020). Nutritional assessment and prognosis of oral cancer patients: A large-
scale prospective study. BMC cancer, 20(1), pp.1-8
Best, D., Avenell, A., & Bhattacharya, S. (2017). How effective are weight-loss interventions for
improving fertility in women and men who are overweight or obese? A systematic review
and meta-analysis of the evidence. Human reproduction update, 23(6), 681-705.
Borga, M., West, J., Bell, J. D., Harvey, N. C., Romu, T., Heymsfield, S. B., & Leinhard, O. D.
(2018). Advanced body composition assessment: from body mass index to body
composition profiling. Journal of Investigative Medicine, 66(5), 1-9.
Caprio, M., Infante, M., Moriconi, E., Armani, A., Fabbri, A., Mantovani, G., ... & Lenzi, A.
(2019). Very-low-calorie ketogenic diet (VLCKD) in the management of metabolic
diseases: systematic review and consensus statement from the Italian Society of
Endocrinology (SIE). Journal of endocrinological investigation, 42(11), 1365-1386.
Carbone, S., Lavie, C. J., & Arena, R. (2017, February). Obesity and heart failure: focus on the
obesity paradox. In Mayo Clinic Proceedings (Vol. 92, No. 2, pp. 266-279). Elsevier.
Correia, M.I.T.D., (2018). Nutrition screening vs nutrition assessment: what’s the
difference?. Nutrition in Clinical Practice, 33(1), pp.62-72.
de Vries, M.C. & et.al., (2018). Nutritional assessment of critically ill patients: validation of the
modified NUTRIC score. European journal of clinical nutrition, 72(3), pp.428-435.
Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., ... &
Yancy, W. S. (2019). Nutrition therapy for adults with diabetes or prediabetes: a
consensus report. Diabetes Care, 42(5), 731-754.
Fleming, T. P., Watkins, A. J., Velazquez, M. A., Mathers, J. C., Prentice, A. M., Stephenson,
J., ... & Godfrey, K. M. (2018). Origins of lifetime health around the time of conception:
causes and consequences. The Lancet, 391(10132), 1842-1852.
Fruh, S. M. (2017). Obesity: Risk factors, complications, and strategies for sustainable long‐term
weight management. Journal of the American Association of Nurse Practitioners, 29(S1),
S3-S14.
Ghimire, S., Baral, B.K. & Callahan, K., (2017). Nutritional assessment of community-dwelling
older adults in rural Nepal. PLoS One, 12(2), p.e0172052.
Green Corkins, K. & Teague, E.E., (2017). Pediatric nutrition assessment: anthropometrics to
zinc. Nutrition in Clinical Practice, 32(1), pp.40-51.
Guerrero, M.L.P., Pérez-Rodríguez, F. & Hueda, M.C., (2017). Diet quality indices for nutrition
assessment: Types and applications. Functional Food-Improve Health through Adequate
Food, 1, pp.283-308.
Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of
obesity. Medical Clinics, 102(1), 183-197.
Kuo, S.E. & Hou, T.W., (2018). A clinical nutritional information system with personalized
nutrition assessment. Computer methods and programs in biomedicine, 155, pp.209-216.
12

Logue, D., Madigan, S. M., Delahunt, E., Heinen, M., Mc Donnell, S. J., & Corish, C. A. (2018).
Low energy availability in athletes: a review of prevalence, dietary patterns,
physiological health, and sports performance. Sports Medicine, 48(1), 73-96.
Ludwig, D. S., & Ebbeling, C. B. (2018). The carbohydrate-insulin model of obesity: beyond
“calories in, calories out”. JAMA internal medicine, 178(8), 1098-1103.
Pereira-da-Silva, L., Virella, D. & Fusch, C., (2019). Nutritional assessment in preterm infants: a
practical approach in the NICU. Nutrients, 11(9), p.1999.
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., &
Mele, M. C. (2019). What is the healthy gut microbiota composition? A changing
ecosystem across age, environment, diet, and diseases. Microorganisms, 7(1), 14.
Rinott, E., Youngster, I., Meir, A. Y., Tsaban, G., Zelicha, H., Kaplan, A., ... & Shai, I. (2021).
Effects of diet-modulated autologous fecal microbiota transplantation on weight
regain. Gastroenterology, 160(1), 158-173.
Ross, R., Neeland, I. J., Yamashita, S., Shai, I., Seidell, J., Magni, P., ... & Després, J. P. (2020).
Waist circumference as a vital sign in clinical practice: a Consensus Statement from the
IAS and ICCR Working Group on Visceral Obesity. Nature Reviews
Endocrinology, 16(3), 177-189.
Sandall, A.M., Wall, C.L. & Lomer, M.C., (2020). Nutrition assessment in Crohn’s disease using
anthropometric, biochemical, and dietary indexes: A narrative review. Journal of the
Academy of Nutrition and Dietetics, 120(4), pp.624-640.
Sanderson, S. M., Gao, X., Dai, Z., & Locasale, J. W. (2019). Methionine metabolism in health
and cancer: a nexus of diet and precision medicine. Nature Reviews Cancer, 19(11), 625-
637.
Stiglic, N., & Viner, R. M. (2019). Effects of screentime on the health and well-being of children
and adolescents: a systematic review of reviews. BMJ open, 9(1), e023191.
Woolf, K., Hahn, N.L. & Hansen, C.M., (2017). Nutrition assessment of B-vitamins in highly
active and sedentary women. Nutrients, 9(4), p.329.
13