My weight is 140lb, 5 feet 6 inch tall and I am 25 years old. I am not comfortable with this weight because after doing a calculation, the BMI is 26 and as explained in Ideal Body Weight calculators (Dudek " Susan, 2014). I need to shed some weight because I feel uncomfortable and I sometimes find it difficult to climb stairs or walking for a short distance. My weight in the Hamwi scale is 110 and I feel that I should do something about my weight (Diary, 2013). I have always had the desire to go to the gym but it is challenging because I work fulltime and I also have full-time classes. I always cook for myself and I eat organic foods unless I am out. I normally sleep for 4-5 which I believe is not good for my health (Your fitness goals, 2016). I have realized that I need to make some adjustments in my diet and lifestyle in order to be healthy and shade some weight to 120lb.
Food diary
Food notes
Breakfast- I woke up late and I had to catch up with my class since I had not attended the previous one. I took a cup of black coffee and I was okay.
Lunch- by lunchtime, I was feeling hungry and I took one greek salad and one cup of organic brown rice.
Dinner- after a long day, I decided to take a walk. I later prepared American Lentil soup with Eggplant. I was satisfied.
Food notes
Breakfast- I was not hungry and I had nothing for breakfast.
Lunch- classes were quite long and I decided to have caramel Frappicino tall and a slice of lemon pound cake.
Dinner- I took a tray of French fries and one cheeseburger and sat down to revise for my exams. It was satisfying.
Snacks- after reading for about three hours, I took one cup of cubed organic watermelon and went to bed.
Food notes
Breakfast- I woke up and went for a fifteen minutes jog. I then took one bottle of watermelon Rasberry coconut water and a cup of black coffee. I was satisfied.
Lunch- I took Zico-watermelon Raspberry coconut water, 1 bottle and yogavive- Organic Popped Mango chips, 10g. It was satisfying.
Dinner- I had gone to yoga classes and I was very hungry. I took mashed potatoes, three ounces, one Greek salad and lemon paper chicken breast. The meal was awesome and satisfying.
Diet analysis
Carbohydrates- I have no problem with carbohydrates since I have tried as much as possible to avoid sugary foods, grains, and excessive salt. When I was in high school, I realized that my carbohydrate consumption was so high. However, I need to increase the consumption up to 55% as described by Your fitness goals (2016).
Fat- the recommended fat ranges from 25%-35% and I always ensure a maximum of 20% in every meal (Your fitness goals, 2016). I always avoid sugary and oily foods, especially fast dishes. To maintain the normal range of 20%-35%, I always keep away from boiled eggs, turkey and fries which contain a lot of calories.
Protein-since I have to increase my carbohydrate intake by 2%, I will have to reduce my protein intake to maintain the 20%-35% since this is the standard amount to be consumed as explained by 17 Day Diet (Samantha, 2014). I consume an average of 35g in every meal and it may good for my health if I make it 31g.
Fiber- I consume an average of 14g of fiber in every meal. Although it is challenging to get fiber foods, I will strive to attain an average of 16g of fiber in every meal which will constitute the recommended 5%-15%. I, therefore, need to increase the intake of green vegetables (Harper " Pellegrino, 2017).
Sugar- I have maintained a constant consumption of sugar. I intend to keep it under control through the consumption of sweet fruits like a banana after every meal.
Saturated- fats are important in the body especially when I should be active for over 15 hours in a day. I, therefore, intend to maintain a 6%-10% calories intake but substituting them with polyunsaturated fats (Your fitness goals, 2016).
Polyunsaturated- since I have been cautious in the number of fats that I take, I realize that there is a need to increase whole eggs oatmeal and beans in my diet for the formation of stronger ligament bones.
Sodium- the average sodium should range from 2100mg-2350mg according to the super Carb diet (Harper " Pellegrino, 2017). I need to monitor this by eating fruits rich in calcium and sodium.
Potassium-my potassium level is low. I will develop this in conjunction with sodium by consuming more fruits and vegetables so that I can maintain strong teeth and bones.
Vitamin A- I need to boost my vitamin A since it is below the expected range. Vitamins are good for body immunity. I can acquire vitamin A by taking foods rich in zinc like fruits (Llc, 2014).
Vitamin- my vitamin C was awesome as I used to consume a lot of broccoli and cauliflower.
Calcium- I have never taken time to check on calcium intake but I really need to take a lot of cereals and milk especially for breakfasts instead of relying on black coffee all the time (Renee " Janet, 2016).
Iron- I have been losing a lot of blood during menstruation since I was in high school. I have tried all means possible to cat up to the desired iron levels but it is challenging. I need to take more kales and beetroots to boost my iron (Diary, 2013).
Strengths and weaknesses
Strengths: I have got no problem with my carbohydrate, protein and fat intake. Although I spent much of time seated at work, I have tried to observe all the meals that I take by ensuring proper balance and taking a lot of water. Furthermore, it is not difficult to obtain such foods.
Weaknesses: I have challenges in maintaining my vitamin A, calcium, iron, potassium and sodium. I do not have time to walk to grocery stores and I opt to take grains and proteins and therefore the low fruit intake impacts my body minerals.
I have no medical conditions or cultural influences.
Diet plan
According to my current BMI of 26, I feel that I should lose 10 pounds to attain my dream body. I will have to take the required amounts of each portion, I will also maintain a balanced diet, avoiding junk foods and most important I will have to consume at least two liters of water every day (Dudek " Susan, 2014). In addition to that, I have to engage in physical activity at least three days a week and having enough sleep, about seven hours.
Implementations/ obstacles
By August 2018, I should have boosted my carbohydrates to the required 55% and reduce my protein intake up to 20%. Also, I need to boost my fiber intake to at least 15 grams in every meal. I may find it difficult to reduce protein and fat intake since I always rely on French fries and cheeseburger because they are fast foods especially when I am busy at work. But I will have to focus more on fruits and mostly home food because I can measure the number of calories I require. I will also need to balance between work and studies to have time for sleep.
Reflection
My weight was average when I was in high school since I used to cycle to school and I also played netball. In college, I have been so busy that I never have time for outdoor activities like hill climbing and hiking as I used to do. In the last two years, I realized that my BMI was worsening but there was nothing I could do since I was busy with work and school. Later on, I discovered that I can maintain my dream body weight by consulting My Fitness pal and monitoring my diet. I realized that I had poor eating habits like for instance relying on fast foods. I discovered that I need to track my diet and exercising regularly.
References
Dudek, Susan, G. (2014). Nutrition essentials for nursing practice. Philadelphia: Lippincott Williams " Wilkins.
Renee, Janet (2016). Ideal body weight calculators. Retrieved from http://www.livestrong.com/article/199034-ideal-body-weight-calculators/
Your fitness goals (2016). Retrieved from http://www.myfitnesspal.com/account/my_goals
DIARY, D. I. (2013). GREEN DRINK DIET: How i lost 14 lbs in 7 days. S.l.: LULU COM.
Harper, B., " Pellegrino, D. (2017). The super carb diet.
Llc, S. P. (2014). Diet diary: Keep track of your diet. Place of publication not identified: Speedy Publishing Llc.
Samantha, M. (2014). 17 Day Diet: Ultimate Cheat Sheet (With Diet Diary " Workout Planner).
