Nutrition and Exercise Plan: 30-Day Plan for Health Improvement

This assignment presents a detailed 30-day nutrition and exercise plan designed for weight loss, muscle development, and overall health improvement. The plan is divided into two tables, one outlining nutritional recommendations and the other detailing exercise and sport recommendations for each 5-day period. The nutrition plan focuses on gradually reducing unhealthy foods, incorporating healthy snacks, limiting salt, and increasing intake of whole grains, fruits, vegetables, lean proteins, and dairy. The exercise plan includes a progression from short, high-intensity exercises to moderate and vigorous aerobic activities, as well as resistance training. The plan sets targets for weight loss and BMI, and recommends follow-up assessments. The assignment includes a bibliography of relevant sources.

Running head: NUTRITION AND EXERCISE PLAN
NUTRITION AND EXERCISE PLAN
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1NUTRITION AND EXERCISE PLAN
Table 1: 30 day Nutrition Plan
Aim: To develop and implement a 30 day Nutrition Plan for the purpose of weight loss,
muscle development and overall health improvement
Days Nutritional
Recommendations
Rationale
Days 1 to 5 Gradually reduce and limit
the consumption of fast
foods, processed and
packaged food items as well
as alcoholic and non-
alcoholic beverages
(packaged juices, caffeinated
drinks)
Processed and packaged
foods and beverages are rich
in saturated fat, sodium and
added sugars which can result
in weight gain.
Days 6 to 10 Gradually replace fast,
processed and packaged
foods and beverages with
healthy snacks like whole
fruits, toasted almonds and
walnuts, oatmeal, flaxseeds
and 1.5 to 2 liters of water.
Inclusion of small, frequent
meals such as snacks rich in
fiber, unsaturated fats will
increase metabolism, control
cravings, improve satiety and
assist in weight management.
Days 11 to 15 Gradually limit salt to no
more than 1 to 2 teaspoons
every day and using less
cooking oil based cooking
techniques such as steaming,
boiling, sautéing and stir
frying while cooking
homemade recipes
Salt restriction assist in
reducing risk of hypertension
and cardiovascular risks
associated with obesity, usage
of appropriate cooking
strategies assists in reduced
fat consumption and weight
loss.
Days 16 to 20 Replace refined grains with
whole grains like whole grain
or multigrain breads, oatmeal,
brown rice and whole wheat
pasta
Whole grains are high in fiber
and glycemic index resulting
in improved satiety, blood
sugar control and weight
management.
Days 21 to 25 Incorporate and increase
intake of whole fruits, green
leafy vegetables, whole
grains, skimmed/toned milk
and products and skinless
chicken, fish, legumes, beans
to 5 to 6 servings every day,
replace butter with
unsaturated oils.
Fruit and vegetable intake
improve antioxidant status,
reduce oxidative stress and
improve immune status and
wellbeing, lean meat and
dairy improve muscle repair
and development as well as
bone strength.
Targets: 10% loss in current body weight and achieving a healthy Body Mass Index (BMI
range: 18.5 to 24.9 kg/m2)

2NUTRITION AND EXERCISE PLAN
Follow up assessments to be conducted at every 5 day intervals: anthropometric
measurements of weight, BMI, waist circumference along with provision of subjective
feedback to nutritionist and fitness consultant.
Table 2: 30 day Exercise Plan
Aim: To develop and implement a 30 day Exercise Plan for the purpose of weight loss, muscle
development and overall health improvement
Days Exercise and Sport
Recommendations
Rationale
Days 1 to 5 Incorporate 5 intervals of
short and high intense
exercise periods such as 1 to
2 minutes of brisk walking
while taking breaks from long
sitting hours
Prolonged periods of sitting
results in reduced rates of
metabolism, obesity,
hyperglycemia and
hypercholesterolemia.
Days 6 to 14 Incorporate 150 minutes of
moderate aerobic exercise
like brisk walking for one
week.
Aerobic and short duration
anaerobic exercise improves
metabolism and promotes
cellular respiration, glucose
utilization and blood
circulation and thus results in
weight loss.
Days 14 to 20 Incorporate 75 minutes of
vigorous aerobic exercise like
running or dancing, or
swimming for one week.
Aerobic and short duration
anaerobic exercise improves
metabolism and promotes
cellular respiration, glucose
utilization and blood
circulation and thus results in
weight loss.
Days 21 to 25 Incorporate 2 days of
resistance or strength training
exercises a week, like mild
weight lifting, squats, lunges
and planks
Resistance training improves
muscle and bone strength,
flexibility, balance and
muscle glycogen utilization.
Targets: 10% loss in current body weight and achieving a healthy Body Mass Index (BMI
range: 18.5 to 24.9 kg/m2)
Follow up assessments to be conducted at every 5 day intervals: anthropometric
measurements of weight, BMI, waist circumference along with provision of subjective
feedback to nutritionist and fitness consultant.

3NUTRITION AND EXERCISE PLAN
Bibliography
Conklin, A.I., Monsivais, P., Khaw, K.T., Wareham, N.J. and Forouhi, N.G., 2016. Dietary
diversity, diet cost, and incidence of type 2 diabetes in the United Kingdom: a prospective cohort
study. PLoS medicine, 13(7).
Food and Agriculture Organization, 2016. Food-based dietary guidelines - United Kingdom.
[online] Food and Agriculture Organization of the United Nations. Available at:
http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/united-
kingdom/en/ [Accessed 31 Jan. 2020].
Hall, K.D. and Guo, J., 2017. Obesity energetics: body weight regulation and the effects of diet
composition. Gastroenterology, 152(7), pp.1718-1727.
Reale, S., Kearney, C.M., Hetherington, M.M., Croden, F., Cecil, J.E., Carstairs, S.A., Rolls, B.J.
and Caton, S.J., 2018. The feasibility and acceptability of two methods of snack portion control
in United Kingdom (UK) preschool children: Reduction and replacement. Nutrients, 10(10),
p.1493.
Saklayen, M.G., 2018. The global epidemic of the metabolic syndrome. Current hypertension
reports, 20(2), p.12.
Stanhope, K.L., 2016. Sugar consumption, metabolic disease and obesity: The state of the
controversy. Critical reviews in clinical laboratory sciences, 53(1), pp.52-67.
UK Chief Medical Officers' (2019). UK Chief Medical Officers' Physical Activity Guidelines.
[online] Assets.publishing.service.gov.uk. Available at:

4NUTRITION AND EXERCISE PLAN
https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/
file/832868/uk-chief-medical-officers-physical-activity-guidelines.pdf [Accessed 31 Jan. 2020].
Villareal, D.T., Aguirre, L., Gurney, A.B., Waters, D.L., Sinacore, D.R., Colombo, E.,
Armamento-Villareal, R. and Qualls, C., 2017. Aerobic or resistance exercise, or both, in dieting
obese older adults. New England Journal of Medicine, 376(20), pp.1943-1955.