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Nutrition and Fitness Program. NOW. 4 YEARS BEFORE. Jane. 33 years old. Height : 05 feet 08 inches. W eight 250 lbs. Morbid obesity. 2 YEARS MORE. 150 lbs. Previous to the first week . S maller portions. T o cut down a spoonful at a time. Do not skip meals !
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NOW 4 YEARS BEFORE Jane • 33 years old. • Height: 05 feet 08 inches. • Weight 250 lbs. • Morbid obesity. 2 YEARS MORE 150 lbs.
Previoustothefirstweek. • Smaller portions. • To cut down a spoonful at a time. • Do not skip meals! • To begin eating more of the healthy foods. • Eating approximately every two hours. • Try to stop eating about 3 hours before going to bed. • Food which fill you up. .Vitamins. • Keep an eye on your calories, fat, andcarbs.
Olive oil,vinegar, canola oil. • Cut out fried foods. • Add ginger, cayenne pepper, turmeric or mustard. • Drink at least one cup of green tea daily. • Drink 8 to 12 cups water daily
What should be included in a nutrition plan? Diet for an overweight person.
How often should a person work out? • Do not go crazy and overdo it. • Walkon a treadmill, starting at 10 minutes each time (this will help you when you decide to try more difficult exercise). • To lose weight gradually is to keep it off.
Exercises Crunches weights walking jogging dancing fun jump rope Climbing .
. Monday: walking 30 minutes, 10 crunches ( 4 times). Tuesday: jogging 20 minutes ,crunches. Wednesday: Jogging 20 minutes, jumping rope 10 min Thursday: dancingfun 30 minutes, jumping rope 10 minutes Friday: jogging 30 minutes, jumping rope 15 minutes Saturday: Climb a hill 40 minutes, weights 15 minutes
MALNUTRITION • deficiency of certain vital nutrients in a person’s diet. • The deficiency of nutrients on the growth, physical health, behavior and other functions of the body. • affects children and the elderly.
SOME OF THE CAUSES *Lack of food *Loss of appetite *Unhealthy diet *disorders like anorexia. *digestive diseases
KATIE Sheis a 21-years-woman whoneedstogainweight. Shesufferedanorexia nervosa. Sheweights40 kg. and heightes1.68 Mt. She needs to gain 25 Kg.
…TO OBTAIN EXCELLENT RESULTS SHE MUST FOLLOW THE NEXT ADVICES…
Make 4 meals a day respecting the same schedule Do not skip any meals Try the food stand. Sleep at least 8 day hours. consume coffee or teaand biscuits Write down everything If one day you get a stomach ache Do not give up never to dessert
Within a week you should eat: • 2 to 3 times rice • 2-3 times paste • 2 to 3 times legumes • 2-3 times potatoes • 2 to 3 times fish • THE FOLLOWING ARE COMPLEMENTS: • Creatine monohydrate • Smoothie with protein powder and carbohydrates • Vitamin B, C, E Some foods that should be on your diet: • Beef • Eggs, including the yolk • Three. whole milk • burgers • rice • Salads • fruit • vegetables • fried chicken • Bread • Mashed Potatoes • tuna • Pasta Soup
Daily Plan Example *Breakfast Cereal Milk Fruits *Lunch fruit nectar 2 sandwiches (bread, 4 slices of turkey breast ham, 100g of cheese, onion, lettuce, and mayonnaise light) Fruits like papaya or melon
*Snack liquidyoghurt A cereal bar Fruitlikeapple orpear *Dinner Fruitjuice 2 cans tuna loin in water orfishfillet 200g steamed rice vegetables to taste GelatinDyet
EXCERCISES TO DOWEEKLY • Monday: Chest and biceps • Tuesday: Shoulder and trapezoid • Wednesday: Back and triceps • Thursday: Legs and abs • Friday: Chest and biceps EACH IN 30 MIN.
