Running head: WEIGHT LOSS 1

Weight Loss

Student Name

Institution

Date
WEIGHT LOSS 2

Executive Summary

The study entails understanding about the weight loss program which utilizes nutritional

assessment for Sharon who is obese. Moreover, the research is targeted at pinpointing the present

intakes and expenditure including possible recommendations of the weight loss program in order

to attain an ideal body mass for a stipulated timeframe. Subsequently, the study is aimed in

assessing if enhancements in terms of nutritional behavior or an increase in exercise would

increase health situations for a patient that is overweight. For instance, the techniques employed

in thus study for assisting in the assessment of nutritional status of the patient entailed: energy

expenditure measurement, using 24hr recall technique and the Nutritics software. Some of the

approached use in weight loss include using food diaries, dietary software, predictive equations

for utilized energy, physical activity journals, and anthropometric measures. The outcomes of the

entire study portrayed that Sharon had not engaged in physical activity at a far extent hence

resulting to minimal energy usage by the whole body. Consequently, the study outcomes far

much signify that Sharon had been taking food products that had a lot of fatty and calorie content

that accounted massively for her gaining more weight. The study outcomes additionally show

that there should be educational and nutritional data being provided to overweight patients in

order to assist them in selecting various nutritional food supplements.

WEIGHT LOSS 3

Introduction

Typically, obesity is linked to comorbidities which incorporates various metabolic

scenarios, sleeping difficulty, breathing difficulties and other arousing ailments which tend to

arise on a global context. For this reason, a perfect weight diminution via nutritional adjustments

and other physical activity is endorsed (Scarpellini & Tack, 2012).

Client’s Profile

Sharon is a 47-year-old woman has in this case must lose some weight as instructed by

her GP. She is healthy at the moment but heart disease and diabetes mellitus run in her family.

Her GP is concerned of her weight as if she does she will be putting herself at risk and would

reduce her life expectancy. She has three kids who are aged at 3 and 12 years. Entirely, Sharon

works full-time in a busy office. She measures 163cm tall and weighs 81 kg. Moreover, her waist

circumference is 92m whereas hip circumference is 97cm. After consultation with the GP she

was instructed to complete a 3-day diary. It should be a weighted diary though if it wasn’t

feasible, the household measures of food would be utilized.

Sharon sleeps for only 8 hours from about 1am to 9am when she wakes up to work.

When she gets home she sits on the couch watching TV, eats and then sleeps. Subsequently, she

was compelled to lose her weight as she would be exposed to health risks, which would be far

much difficult in executing her day-to-day activities. Weight loss is vital in a way that

overweight persons such as Sharon tend to be at a higher risk of suffering from non-

communicable diseases like high blood pressure, diabetes, gallstones, heart disease, different

types of cancer, and breathing problems. Mental and somatic elements accounts for imminent

distress and poor health. Sharon must lose some weight in order to enhance her health. Sharon is

stressed regarding her weight. Losing the weight would assist Sharon in minimizing mental
WEIGHT LOSS 4

stress as she is affected by stigma based on what her workmates and relatives are saying. Many

people consider obesity as reflection of character flaw, psychological issues that is associated to

personality unlike obese condition. It is certain that Sharon can lose weight and enhance her

health when transforms entirely her diet and engage in physical exercises (Vitanen et al. 2014).

The objective of data analysis is aiding Sharon and other obese persons that have health

related issues and promote behavioral change to assist in reducing weight and maintain a stable

weight loss scheduler (Williamson, 2017). The main focus would be on lifestyle assessment and

issues including dietary report precision, recording information on energy expenditure and

assessing physical activity patterns, and impacts of changing diet and medication of weight loss.

Each assessment program would evaluate Sharon’s dietary patterns following the nutritics

software in order to realize if her eating habits tend to be healthy. Drawing from Bouchard, Blair,

and Katzmarzyk (2015), obese persons have a poor eating habit and tend to have health related

issues like diabetes, and stroke. For example, many people that have chronic conditions like high

blood pressure tend to be overweight and obese. In that manner, many people who have huge

bodies must work towards minimizing their weight. Depicting on the national health service of

the UK, about 16 Billion Euros are utilized in order to treat diabetes and different obesity related

infections. It is more than 14 Billion Euros utilized annually in order to finance the fire and

police service (Aguire et al. 2016). Patients who are obese can far much be saved from diabetes

and other health conditions linked to obesity by losing 5% of their individual weight.

Methods

Nutritional evaluation process entails interpreting anthropometric, clinical, biochemical,

and dietary information in order to assess the improvement of a person (American Diabetes

Association, 2016). There are a number of techniques utilized in evaluating nutritional status of
WEIGHT LOSS 5

patients like anthropometry, clinical, biophysical, and dietary techniques. For this case, the

below techniques explained below were utilized to evaluate Sharon’s nutritional status.

1. Dietary Assessment using the Dietary software

. According to Tharrey, Olava, Fewtrell and Ferguson (2017), diet analysis is suitable in the

healthcare industry, educational, food sector and research sector. Using the nutritional software,

its effective assessing Sharon’s nutrition, present nutritional goals, and offer educational

feedback. According to Swift et al., (2014), Miffilin equation is essential as it computes fats

absorption and nutrients loss automatically from the selected cooking technique. Moreover, it

aids in figuring the customer’s nutritional necessities regarding variables like gender, age, goals

and activity.

For this reason, dietary analysis was carried out following the use of a food frequency

questionnaire, food diaries and 24-hour food recall. The main objective of food frequency

questionnaires was extracting the time in particular for the food to be consumed, in many cases,

it identified the size of the portion (Chen, Apostolakis & Lip, 2014). Every consumption was

analyzed over a specific timeline, mostly a year or a month. For our case, the food frequency

questionnaire for the nutritics software comprised of food lists, beverages, and drinks that were

consumed in three days. Using food frequency questionnaire presented a number of merits like

provision of detailed information that aided in perfect estimation of short-term dietary intake and

it provided soft food and information on nutrients which can be utilized in advanced research

assessment (DeBoer, Gurka, Morrison & Woo, 2016). Major limitations of the technique would

be that every respondent can fill misleading data and there would a problem of illiteracy among

respondents.
WEIGHT LOSS 6

Typically, the 24-hour dietary recall seeks to offer information about every food and

beverage utilized on a specific day. It uses a form of structured interview which targets to record

every data regarding foods and consumed drinks by the subjects in 24 hours. The 24-hour recall

evaluates how Sharon prepared her food s (Department of health, 2010). The assessment

technique focuses at preparing the meal that Sharon utilizes, whereas exploring different types of

meals consumed. Food diaries get information regarding foods and beverages in the past periods

over stipulated timeline. The method is essential in approximating Sharon’s present diet and

identifying risks of inadequacy. Moreover, the study employed a food diary as its effective in

recording the daily usage by Sharon for a period of three days, three-day food records once used

with other food frequency questionnaires are acknowledgeable dietary evaluation tools (Wing et

al. 2011). The food frequency questionnaires won’t be used for assessment as they tend to record

consumption of food for a year or month.

Using the Nutritics software, the assessment included the foods being consumed by

Sharon for a period of three days. In that case, the software included breakfast, lunch and dinner

during the three days. A meal plan was further created which would be her dietary intake. The

main objective of the meal plan was reducing the number of foods that comprised of excessive

calories. Sharon’s daily consumption was recorded within the software’s database for a period of

three days (UNICEF, 2010). The software is effective as it comprises of food composition

databases employed for dietary evaluation of groups and persons. It additionally provides

graphical analysis of nutrient intake that improves comprehension of results.

2. Energy Expenditure Measurement

Obesity comes up due to the imbalance amid energy intake and energy expenditure,

which matches the energy intake to energy expenditure which far much reduces obesity
WEIGHT LOSS 7

scenarios if rationalized to food limitations. Energy expenditure entails the amount of energy

utilized by humans so as to sustain biological operation/functions (Arem et al. 2015). Energy

expenditure is segmented into basal metabolic rates, thermogenesis, and physical activity.

Calorimetry was employed in order to evaluate the energy expenditure, whereas direct

calorimetry assessed heat lose from obese patients directly, whereas indirect calorimetry entailed

gaseous exchange during respiring. Nevertheless, indirect calorimetry was employed whereas the

notion of energy lost per unit oxygen is dependent on the food type or rather the fuel being

transformed s (Berglind et al. 2015). Through measuring oxygen consumption (VO2) and

Carbon (IV) oxide, net energy being released from fuels would be expended and has been

represented as Kilocalories (kcal or KJ) per every unit time.

3. Physical Activity

Depicting on SACN (2011), daily rate of the total energy expenditure would have been

expressed in form of a number of basal metabolic rates that would be a physical activity level.

The total energy expenditure would, hence be computed through multiplying basal metabolic

rate by the physical activity levels. BMR comprises of weight, age, and gender functions.

Different components are known to be considered to be the variables that offer dietary intake,

with an increase in lifestyle and heat including the physical activity (Bouchard et al. 2015). Well,

physical activity is dependent on the age, gender, and weight as its levels would be the index of

total energy expenditure that is adjusted for the BMR processes. Drawing from Goran (2005),

body weight foresees variance in TEE compared to BMR. He further states that “regression

approach offers a more advanced physiological effective model for TEE unlike PAL approach

that presumes TEE is comprised of a number of BMR”. On the other hand, body weight
WEIGHT LOSS 8

elaborates variance for TEE compared to BMR if there is a minimal variability for the physical

activity and if there is any impact on the physical activity.

4. Anthropometric measurement

These measurements performed baseline dimensions for height, weight, and waist

circumference via the standardized tools. The measurements have been carried out throughout

the study period. Sharon’s weight was noted by weighing scale and stadiometer that measured

her height (Bronas & Salisbury, 2014). Her waist circumference was measured by Sharon

standing in front of a mirror and a tape was placed at her midway level (Cade et al. 2002)

Nevertheless, anthropometric estimates are accurate as the reveal the weight, waist

circumference and height of patient. Waist measurement involves no clothes on to make sure that

output is precise. Depicting on Partridge (2016), the weight and height were measured using

unique tools, hence making the measurement process appropriate and effective to utilize.

Furthermore, the outcome will aid in computing Sharon’s BMI and understand if its crucial for

her to lose weight. There are number of techniques that would be employed in measuring fat

percentage within the body (Dahm et al. 2010). Such techniques incorporate kin Calipers for

measuring the thickness of skin fold. Dexa scan measures composition of bone through the use

of x-ray beams. Finally, the Bioelectric impedance is employed in a manner that impulses are

conveyed all over the body and assesses how quick an impulse would return. Lastly, lean tissues

convey electrical impulses at a faster rate compared to fatty tissues.

Strengths and Restrictions

Nutritics Software Evaluation Technique

A benefit of using qualitative data on the nutritics software is that is eliminates manual

computation. The program saves time if it involves massive data. Moreover, its flexible for
WEIGHT LOSS 9

accommodating data. Methodology confinements involves deterministic and rigidity of the

processes involved.

Energy Expenditure

Physical activity strength technique incorporates accessibility of a series of constructs for

evaluating body movements when exercising. The technique uses a number of components

which includes physical energy expenditure, thermic impacts of food and resting energy. The

method, although, fails to offer additional detail on the intensity, mode, and physical activity

duration.

Anthropometric Measures

It is capable in assessing the waist circumference hence a preferred technique would be

measuring abdominal fat. Such an approach is great in evaluating individual and group

nutritional status. But the technique does not measure individual’s height but uses unique tables

in computations (Cai et al. 2016).

Results

Body composition and obesity type are typically the main elements which assess

depression in patients suffering from obese; the outcomes below explain Sharon’s scenario.

a. Dietary Analysis using Dietary software

Picturing at the results from the software highlighted if the entire report was accurate and

noted that the subject under-reported her eating habits and other foods. Subsequently, she over-

reported physical activity occasions. The inaccurate statements showcased inaccurate outcomes

within the dietary software. The overall energy usage was estimated through evaluating the

outcomes of dietary change following the Nutritics software and there was a great difference in

the calories lost once she had utilized the proper nutritional plan recommended. According to
WEIGHT LOSS 10

Naguib, Koura, Mahmound, and Wissa (2016), explain the determinants of precision would be

sweets, bread, desserts and snacks. Being in a position of maintaining body weight loss is

challenging for many patients. After a period of monitoring, there was bod weight increase that

would have led to the patient not exercising and adhering to diet intake instructions.

b. Energy Expenditure Measurement

Sharon was thereby observed for a period of 3 days and the values were recorded. The

energy expenditure was thereby assessed using indirect calorimeters and standardized equations.

Energy requirements is extracted by multiplying BMR by the physical activity. Energy

requirements is computed to be almost 2445kcal every day.

Physical Activity

The technique evaluated Sharon’s components of metabolic disorder and assessed the

relationship amid cardiovascular risk factors and time utilized on effective physical exercise. The

measurements were executed using the Act-Reg technique for a period of three days. However,

the subjects maximum time on physical activity was expressed in form of a ratio of the energy

used for the subsequent events in relation to RMR.

Discussion

Typically, conventional therapy targeted in losing and maintaining weight comprises of

dietary changes, change in eating habits, and other physical activities. The outcome of the study

has been explained below:

Diet Change

The dietary analysis for Sharon was carried out using the Nutritics software for which

there was her daily food intake input within the database and suggestions for any dietary

adjustments for the three days. The software additionally evaluated the amounts and results
WEIGHT LOSS 11

showed that Sharon took more fats than fruits and vegetables, hence leading to her condition.

Taking more sugary foods like biscuits and cakes led to an increase in calorie concentration in

Sharon’s body. Her sleeping lifestyle and lying down led to high concentration of energy within

her body as there was minimal energy expenditure but high energy intake. Her weighing 81 kg

typically suggested that she was overweight.

Physical Activities

The patient realized that she hadn’t be working hard physically. Within the three days,

she did not try to walk half a kilometer by foot. Sharon had been motivated to do more exercise

in order to reduce her weight. Quality of food eaten is essential as diet with the correct nutrients

and the proper quantity is crucial. Excess eating won’t be of help to the subject in maintaining

good weight. Total energy expenditure outcomes had presumed that the problem included an

energy balance for the three days. Weight change tend to be very little and it led to errors in

achieving accuracy. An extended period might have increased the energy intake reported as there

was minimal variability.

Additionally, the levels utilized for summarizing total energy expenditure was a threat as

the data was light on energy utilization in a number of weight bearing events in obese. The

approach employed for estimating energy usage is assumed for compensating the BMI

difference. Nonetheless, value acquired will be based on the normal weight of the patient. The

patterns of physical activity were evaluated following the ActiReg technique. The study, being

cross-sectional won’t be used for assessing causality. Not taking higher energy costs of weight

bearing activities in obese can lower the time utilized. Physical activities had been assessed for

three days.
WEIGHT LOSS 12

However, five days each week were identified to be a suitable physical level of activity.

Regardless of the measurement period being five days for a grown up, every period should have

been five days. For that reason, it is possible that the subject might have increased her physical

activity for limited period of time used in recording. Such therapies aid in reducing distress and

depression among many patients. On the other hand, if Sharon is not willing to adhere to the

dietary recommendations, she can be urged to take orlistat or different anti-obese drugs that will

assist her in retain a healthy body weight.

Conclusion

According to the results it was evident that Sharon had a high intake of fats that greatly

contributed to her gaining more weight. In that case, she must take more vegetables and fruits in

order to assist herself reduce the weight. Failure to engage in exercise will lead to her gaining

weight and being obese. Its suggested that physical activity must be involved to assist her in

burning the excessive fats that accounted to her condition. Sharon must additionally attend

therapies so that she can be assisted in curbing her stress and depression which she faces at work

and home. Using Orlistat and different anti-obese drugs can also be used by Sharon to assist in

minimizing her weight.

An increase in energy expenditure aids in minimizing weight for patients that are obese.

Keeping track of the consumed energy, segments of food consumed must be recorded to portray

the composition of energy of the food. Through identifying energy constituents in these form of

food, patient can be educated on the type of food to evade as they may greatly impact in gaining

the weight. Sharon must only take foods that comprises of less energy components in order to

assist her in minimizing weight. Providing of data and other educational materials on the right

foods to take which won’t provide more energy aids in effectively choosing carbohydrates and
WEIGHT LOSS 13

fatty foods. Using vegetable, whole grains, natural sources of proteins and fruits aids chances of

being obese. Vegetables, fruits, and legumes offers fibers and its products comprises of low fats.

Furthermore, intake of sugary foods like cakes and biscuits must be evaded every time as the

account for calories.

The use of a five-day monitoring schedule rather than a three-day plan would be suitable

for assessing the dietary conditions of patients. Counselling and psychotherapy weight

management services can be achieved, counseling provides patients with correct data on the

impacts of unregulated eating habit. Using patient led groups greatly contributes to weight loss

and maintaining weight loss. Such intervention permits patients that have similar conditions to

meet and motivate one another on how efficiently they can lose weight and conquer

stigmatization. Internet services presence could be employed to assist in weight loss and

managements processes, but every site must be assessed in order for users to be advised on the

perfect site to use like PubMed.

WEIGHT LOSS 14

Reference

Abayechi, F. R., Jasim, A. E., & Sahib, N. (2016). Manuscript Info Abstract. International

Journal, 4(1), 1046-1052.

Aguirre, G. A., Ita, J. R., Garza, D. L. R., &Castilla-Cortazar, I. (2016). Insulin-like growth

factor-1 deficiency and metabolic syndrome.Journal of translational medicine, 14(1)

Andersen, Z. J., de Nazelle, A., Mendez, M. A., Garcia-Aymerich, J., Hertel, O., Tjønneland, A.,

...&Nieuwenhuijsen, M. J. (2015). A study of the combined effects of physical activity

and air pollution on mortality in elderly urban residents: the Danish Diet, Cancer, and

Health Cohort. Environmental health perspectives, 123(6), 557

American Diabetes Association. (2016). Standards of medical care in diabetes—2016 abridged

for primary care providers. Clinical diabetes: a publication of the American Diabetes

Association, 34(1), 3.

Arem, H., Moore, S. C., Patel, A., Hartge, P., De Gonzalez, A. B., Visvanathan, K., ... &Linet,

M. S. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of

the dose-response relationship. JAMA internal medicine, 175(6), 959-967.

Arias-Palencia, N. M., Solera-Martínez, M., Gracia-Marco, L., Silva, P., Martínez-Vizcaíno, V.,

Cañete-García-Prieto, J., & Sánchez-López, M. (2015). Levels and patterns of objectively

assessed physical activity and compliance with different public health guidelines in

university students. PLoS One, 10(11), e0141977.

Berglind, D., Wilmer, M., Eriksson, U., Thorell, A., Sundbom, M., Uddén, J., ...& Rasmussen, F.

(2015). Longitudinal assessment of physical activity in women undergoing Rouxen-Y

gastric bypass.Obesity surgery, 25(1), 119-125.

WEIGHT LOSS 15

Bouchard, C., Blair, S. N., &Katzmarzyk, P. T. (2015, November). Less sitting, more physical

activity, or higher fitness?.InMayo Clinic Proceedings (Vol. 90, No. 11, pp. 1533- 1540).

Elsevier. Bronas, U. G., & Salisbury, D. (2014).Clinical strategies for managing

dyslipidemias.American Journal of Lifestyle Medicine, 8(4), 216-230.

Butryn, M. L., Kerrigan, S., Arigo, D., Raggio, G., & Forman, E. M. (2018). Pilot Test of an

Acceptance-Based Behavioral Intervention to Promote Physical Activity During Weight

Loss Maintenance. Behavioral Medicine, 44(1), 77-87.

Cai, C., Lin, M., Xu, Y., Li, X., Yang, S., & Zhang, H. (2016). Association of circulating

neuregulin 4 with metabolic syndrome in obese adults: a cross-sectional study. BMC

Medicine, 14(1), 165.

Caswell, B. L., Talegawkar, S. A., Siamusantu, W., West Jr, K. P., & Palmer, A. C. (2018). A

10- Food Group Dietary Diversity Score Outperforms a 7-Food Group Score in

Characterizing Seasonal Variability and Micronutrient Adequacy in Rural Zambian

Children. The Journal of nutrition, 148(1), 131-139

Celis-Morales, C. A., Lyall, D. M., Welsh, P., Anderson, J., Steel, L., Guo, Y., ...& Gill, J. M.

(2017). Association between active commuting and incident cardiovascular disease,

cancer, and mortality: a prospective cohort study. BMJ, 357, j1456.

Cha, D. S., Vahtra, M., Ahmed, J., Kudlow, P. A., Mansur, R. B., Carvalho, A. F., & McIntyre,

R. S. (2016). Repurposing of anti-diabetic agents for the treatment of cognitive

impairment and mood disorders.Current molecular medicine, 16(5), 465-473.

Chen, Y. W., Apostolakis, S., & Lip, G. Y. (2014). Exercise-induced changes in inflammatory

processes: Implications for thrombogenesis in cardiovascular disease. Annals of

medicine, 46(7), 439-455.

WEIGHT LOSS 16

Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., ... &

Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the

American Diabetes Association. Diabetes Care, 39(11), 2065-2079.

Compernolle, S., Vandelanotte, C., Cardon, G., De Bourdeaudhuij, I., & De Cocker, K. (2015).

The effectiveness of a web-based, computer-tailored, pedometer-based physical activity

intervention for adults: a cluster randomized controlled trial. Journal of medical Internet

research, 17(2).

Dodwad, V., &Nagpal, S. (2015). Effect and Determination of Obesity and Smoking as Risk

Factor for Periodontal Disease: a Cross-Sectional Study. Indian Journal of Public Health

Research & Development, 6(1).

de Mello, V. D., Lankinen, M. A., Lindström, J., Puupponen‐Pimiä, R., Laaksonen, D. E.,

Pihlajamäki, J., ... &Törrönen, R. (2017). Fasting serum hippuric acid is elevated after

bilberry (Vacciniummyrtillus) consumption and associates with the improvement of

fasting glucose levels and insulin secretion in persons at high risk of developing type 2

diabetes. Molecular nutrition & food research, 61(9), 1700019.

Dobrosielski, D. A., Patil, S., Schwartz, A. R., Bandeen-Roche, K., & Stewart, K. J. (2015).

Effects of exercise and weight loss in older adults with obstructive sleep apnea.Medicine

and science in sports and exercise, 47(1), 20.

DeBoer, M. D., Gurka, M. J., Morrison, J. A., & Woo, J. G. (2016). Inter-relationships between

the severity of metabolic syndrome, insulin and adiponectin and their relationship to

future type 2 diabetes and cardiovascular disease. International Journal of Obesity, 40(9),

1353.
WEIGHT LOSS 17

DeFina, L. F., Haskell, W. L., Willis, B. L., Barlow, C. E., Finley, C. E., Levine, B. D., &

Cooper, K. H. (2015). Physical activity versus cardiorespiratory fitness: two (partly)

distinct components of cardiovascular health?.Progress in cardiovascular diseases, 57(4),

324- 329.

Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K.

E., ... & Lancet Sedentary Behaviour Working Group. (2016). Does physical activity

attenuate, or even eliminate, the detrimental association of sitting time with mortality? A

harmonized meta-analysis of data from more than 1 million men and women.The Lancet,

388(10051), 1302-1310

Fikenzer, K., Fikenzer, S., Laufs, U., & Werner, C. (2017). Effects of endurance training on

serum lipids.Vascular pharmacology. Forman, E. M., &Butryn, M. L. (2015). A new look

at the science of weight control: how acceptance and commitment strategies can address

the challenge of self-regulation. Appetite, 84, 171-180.

Foright, R. M., Presby, D. M., Sherk, V. D., Kahn, D., Checkley, L. A., Giles, E. D., ...&

MacLean, P. S. (2018). Is regular exercise an effective strategy for weight loss

maintenance?.Physiology& behavior.

Franklin, B. A., Durstine, J. L., Roberts, C. K., & Barnard, R. J. (2014).Impact of diet and

exercise on lipid management in the modern era.Best Practice & Research Clinical

Endocrinology & Metabolism, 28(3), 405-421.

García‐Hermoso, A., Cerrillo‐Urbina, A. J., Herrera‐Valenzuela, T., Cristi‐Montero, C.,

Saavedra, J. M., &Martínez‐Vizcaíno, V. (2016). Is high‐intensity interval training more

effective on improving cardiometabolic risk and aerobic capacity than other forms of
WEIGHT LOSS 18

exercise in overweight and obese youth? A meta‐analysis.obesity reviews, 17(6), 531-

540.

Gordon, B., Chen, S., &Durstine, J. L. (2016).The effects of exercise training on the traditional

lipid profile and beyond.Translational Journal of the American College of Sports

Medicine, 1(18), 159-164.

Gougeon, L., Payette, H., Morais, J. A., Gaudreau, P., Shatenstein, B., &Gray-Donald, K.

(2016). Intakes of folate, vitamin B 6 and B 12 and risk of depression in

communitydwelling older adults: the Quebec Longitudinal Study on Nutrition and Aging.

European journal of clinical nutrition, 70(3), 380.

Guo, Y., Bian, J., Leavitt, T., Vincent, H. K., Vander Zalm, L., Teurlings, T. L., ...&Modave, F.

(2017). Assessing the quality of mobile exercise apps based on the American College of

Sports Medicine guidelines: a reliable and valid scoring instrument. Journal of medical

Internet research, 19(3).

Naguib, M. L., Koura, H. M., Mahmoud, M. M., Mohamed, A. S., &Wissa, S. S. (2016). Bone

mineral density and its contributing factors in Egyptian children with cystic

fibrosis.Egyptian Journal of Bronchology, 10(2), 197.

Neufer, P. D., Bamman, M. M., Muoio, D. M., Bouchard, C., Cooper, D. M., Goodpaster, B.

H., ...&Hepple, R. T. (2015). Understanding the cellular and molecular mechanisms of

physical activity-induced health benefits.Cell Metabolism, 22(1), 4-11.

Nobre, A. A., Carvalho, M. S., Griep, R. H., Fonseca, M. D. J. M. D., Melo, E. C. P., Santos, I.

D. S., &Chor, D. (2017). Multinomial model and zero-inflated gamma model to study

time spent on leisure-time physical activity: an example of ELSA-Brasil. Revista de

sauce public, 51, 76.

WEIGHT LOSS 19

Partridge, E. K. (2016).The accuracy of volumetric vs. weight measurement in the nutrient

analysis for research (Doctoral dissertation).

WEIGHT LOSS 20

Appendix

Recommended Meal Plan

Item Unit MealsxDay 1 MealsxDay 2 MealsxDay 3 Avg. Daily Intake Target Intake Target Min Target Max Lower Limit Upper Limit
Energy(kcal) kcal 1072.150254 2171.317256 1655.255504 1632.907671 -17996.7
Energy(Kj) kJ 4533.5239 9131.8731 6963.0444 6876.147133 -75298.1928 0 0 0
Carbohydrate g 156.16475 306.5789 241.3829 234.70885 range: -2024.62875 -2924.46375
Protein g 58.3064984 75.9977976 52.6876984 62.3306648 46 -1124.79
Fat g 23.94425 70.97955 53.0486 49.32413333 range: -399.9266667 -699.8716667
Water g 1314.1605 1848.75625 2261.9215 1808.279417 2800
Water from Drinks g 512.733 1211.69525 649.683 791.3704167
Alcohol g 0 0 0
Starch g 29.72618188 200.1007388 110.299842 113.3755875
Oligosaccharide g 0.14907404 0 0 0.049691347
Fibre g 6.10125 40.106 30.1352 25.44748333 25
NSP g 4.60431538 30.5477 23.80312 19.65171179
Sugars g 125.568 103.3835 130.3491 119.7668667 -199.9633333
Free Sugars g 0.0473 49.4215 34.763 28.07726667
Glucose g 0.196 15.65 0.6 5.482
Galactose g 0.00023 0.001 0 0.00041
Fructose g 0.216 19 0.6 6.605333333
Sucrose g 0.0962 8.77 0.57 3.1454
Maltose g 0 0 0
Lactose g 3.2278 6.237 12.509 7.3246
Saturated Fat g 11.42485008 19.34968012 14.98725008 15.25392676 -199.9633333
Monounsaturated fat g 3.770750012 1.109280018 2.898150012 2.592726681
cis-Mono g 0 0 0
Polyunsaturated fat g 0.4752 0.8833 1.2567 0.871733333
Omega3(n-3) g 0.005529998 0.051049997 0.000699998 0.019093331 0.8
Omega6(n-6) g 0.004609998 0.041049997 0.000699998 0.015453331 8
cis-Poly g 0 0 0
Trans-fatty acids g 0.26943 0.0091 0.2167 0.165076667
Cholesterol mg 118.7500104 4.4850006 22.0900004 48.44167047
Sodium mg 597.115048 2331.443732 2271.920488 1733.493089 range: 460 920
Potassium mg 865.11262 1335.00018 1168.90012 1123.004307 2800
Chloride mg 860.78551 3473.64407 3179.42548 2504.618353
Calcium mg 108.37206 281.48784 425.10456 271.65482 1000 2500
Phosphorus mg 397.36476 272.79964 416.79976 362.3213867 1000 4000
Magnesium mg 57.290008 104.967012 78.500008 80.25234267 320
Iron mg 4.03167502 4.26215003 5.60500002 4.63294169 18 45
Zinc mg 9.07627512 1.59625018 2.17850012 4.28367514 8 40
Copper mg 0.120699992 0.533649988 0.258299992 0.304216657 1.2 10
Manganese mg 0.7478484 2.7712476 2.1167984 1.878631467 5
Selenium ug 16.8145112 1.8546518 3.7075012 7.458888067 60 400
Iodine ug 38.667016 42.223674 58.507816 46.46616867 150 1100
Vitamin A (ret eq) ug 15.064651 40.186297 96.701498 50.65081533 700 3000
Retinol ug 0.701318 1.050297 69.701498 23.81770433
Carotene ug 96.28 235.3763 159.0015 163.5526
Vitamin D ug 1.056699998 0.001349997 0.002199998 0.353416664 5 80
Vitamin E mg 0.556649998 0.292449997 0.780699998 0.543266664 7 300
Vitamin K 1 ug 34.8297992 11.4774988 1.2289992 15.8454324 60
Thiamin (B1) mg 0.21170002 0.99245003 1.30150002 0.83521669 1.1
Riboflavin (B2) mg 0.66297512 1.27210018 1.68100012 1.205358473 1.1
Niacin total (B3) mg 19.2975484 12.8631976 16.9979984 16.38624813 14 35
Niacin mg 7.9292248 10.2059997 12.7739998 10.30307477
Tryptophan mg 682.09952 157.43203 253.44002 364.3238567
Pantothenic Acid (B5) mg 1.4654996 1.4731994 1.7149996 1.551232867 4
Vitamin B 6 mg 0.816900012 1.544650018 1.906500012 1.422683347 1.3 50
Folates (B9) Total ug 60.075 130.29 173.08 121.1483333 400 1000
Vitamin B 12 ug 4.5200084 1.5050976 2.7221984 2.915768133 2.4
Biotin (B7) ug 9.827234 13.539476 11.049984 11.47223133 25
Vitamin C mg 14.504508 62.670297 27.701498 34.95876767 45
GL 2.1257 27.5726 15.9042 15.20083333
Caffeine mg 0 0 0

Meals Day Table

WEIGHT LOSS 21

Day 1 | Breakfast
Day 1 | Lunch
Day 1 | Dinner
Day 1 | Snacks
Day 1 | Unspecified
Day 2 | Breakfast
Day 2 | Lunch
Day 2 | Dinner
Day 2 | Snacks
Day 2 | Unspecified
Day 3 | Breakfast
Day 3 | Lunch
Day 3 | Dinner
Day 3 | Snacks
Day 3 | Unspecified
Energy(kcal)29.05525 310.4108 693.4843 39.2 0 1900.001 0 271.3163 0 0 614.7233 0 477.3573 0 563.175
Energy(Kj) 122.5982 1315.094 2929.832 166 0 7985.672 0 1146.201 0 0 2584.81 0 2015.184 0 2363.05
Carbohydrate 3.391 62.62675 80.547 9.6 0 258.6349 0 47.944 0 0 77.3299 0 86.258 0 77.795
Protein 2.240999 1.7995 54.066 0.2 0 68.4828 0 7.514999 0 0 20.7427 0 14.18 0 17.765
Fat 0.72525 5.91475 17.30425 0 0 65.4823 0 5.49725 0 0 24.79635 0 8.31725 0 19.935
Water 259.2095 205.6595 661.2915 188 0 1563.437 0 285.3195 0 0 1109.409 0 524.7625 0 627.75
Water from256.3665
Drinks 0 256.3665 0 0 927.9388 0 283.7565 0 0 256.3665 0 393.3165 0 0
Alcohol 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Starch 1.134 7.944909 20.64727 0 0 180.0553 0 20.04547 0 0 36.07119 0 27.36365 0 46.865
Oligosaccharide 0 0 0.149074 0 0 0 0 0 0 0 0 0 0 0 0
Fibre 0.12 1.94525 4.036 0 0 38.531 0 1.575 0 0 24.6452 0 2.15 0 3.34
NSP 0.092 1.4995 3.012815 0 0 29.2877 0 1.26 0 0 19.51212 0 1.72 0 2.571
Sugars 1.911 54.682 59.375 9.6 0 75.8205 0 27.563 0 0 40.8921 0 58.527 0 30.93
Free Sugars 0 0 0.0473 0 0 25.45 0 23.9715 0 0 2.04 0 32.723 0 0
Glucose 0 0 0.196 0 0 15.65 0 0 0 0 0.6 0 0 0 0
Galactose 0 0 0.00023 0 0 0.001 0 0 0 0 0 0 0 0 0
Fructose 0 0 0.216 0 0 19 0 0 0 0 0.6 0 0 0 0
Sucrose 0 0 0.0962 0 0 8.77 0 0 0 0 0.57 0 0 0 0
Maltose 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Lactose 1.612 0 1.6158 0 0 3.224 0 3.013 0 0 3.892 0 8.617 0 0
Saturated Fat0.31975 3.39975 7.50535 0.2 0 16.9076 0 2.44208 0 0 9.07235 0 3.3174 0 2.5975
Monounsaturated
0.02325
fat 0.00375 3.74375 0 0 0.1407 0 0.96858 0 0 1.58325 0 1.3149 0 0
cis-Mono 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Polyunsaturated0.0026
fat 0.013 0.4596 0 0 0.2504 0 0.6329 0 0 0.3926 0 0.8641 0 0
Omega3(n-3)0.00035 0 0.00518 0 0 0.0507 0 0.00035 0 0 0.00035 0 0.00035 0 0
Omega6(n-6)0.00035 0 0.00426 0 0 0.0407 0 0.00035 0 0 0.00035 0 0.00035 0 0
cis-Poly 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Trans-fatty acids
0.0026 0 0.26683 0 0 0.0062 0 0.0029 0 0 0.2126 0 0.0041 0 0
Cholesterol 1.295 0 117.455 0 0 2.59 0 1.895 0 0 17.795 0 4.295 0 0
Sodium 39.54224 293.1025 256.4703 8 0 2052.041 0 279.4022 0 0 481.5182 0 419.4022 0 1371
Potassium 117.4501 1.4225 746.2401 0 0 1047.15 0 287.8501 0 0 657.4501 0 511.4501 0 0
Chloride 69.26994 444.2425 335.0731 12.2 0 3278.044 0 195.5999 0 0 736.9505 0 366.2999 0 2076.175
Calcium 43.75228 0.0275 64.59228 0 0 137.8356 0 143.6523 0 0 133.7523 0 291.3523 0 0
Phosphorus38.09988 0.355 358.9099 0 0 137.7998 0 134.9999 0 0 146.0999 0 270.6999 0 0
Magnesium8.350004 0.04 48.9 0 0 74.71701 0 30.25 0 0 29.35 0 49.15 0 0
Iron 0.01275 0.002675 4.01625 0 0 0.9101 0 3.35205 0 0 1.03275 0 4.57225 0 0
Zinc 0.17725 0.001775 8.89725 0 0 0.762 0 0.83425 0 0 0.77725 0 1.40125 0 0
Copper 0.02285 0.0032 0.09465 0 0 0.407 0 0.12665 0 0 0.08285 0 0.17545 0 0
Manganese0.337849 0.00045 0.409549 0 0 1.576298 0 1.194949 0 0 0.607849 0 1.508949 0 0
Selenium 0.352251 0.04 16.42226 0 0 0.902401 0 0.952251 0 0 0.355251 0 3.352251 0 0
Iodine 10.50226 0.0125 28.15226 0 0 24.22142 0 18.00226 0 0 10.50556 0 48.00226 0 0
Vitamin A (ret
0.349999
eq) 0 14.71465 0 0 39.836 0 0.350299 0 0 96.35 0 0.351499 0 0
Retinol 0.349999 0 0.351319 0 0 0.699998 0 0.350299 0 0 69.35 0 0.351499 0 0
Carotene 0 0 96.28 0 0 235.376 0 0.0003 0 0 159 0 0.0015 0 0
Vitamin D 0.00035 0 1.05635 0 0 0.0007 0 0.00065 0 0 0.00035 0 0.00185 0 0
Vitamin E 0.00035 0.00965 0.54665 0 0 0.2861 0 0.00635 0 0 0.75035 0 0.03035 0 0
Vitamin K 1 0.6145 0 34.2153 0 0 10.863 0 0.6145 0 0 0.6145 0 0.6145 0 0
Thiamin (B1)0.01275 0.0004 0.19855 0 0 0.2747 0 0.71775 0 0 0.28275 0 1.01875 0 0
Riboflavin (B2)0.122 0.001375 0.5396 0 0 0.3431 0 0.929 0 0 0.272 0 1.409 0 0
Niacin total0.279999
(B3) 0.01555 19.002 0 0 2.359198 0 10.504 0 0 1.779999 0 15.218 0 0
Niacin 0.035 0.014225 7.88 0 0 1.384 0 8.822 0 0 0.635 0 12.139 0 0
Tryptophan14.70001 0.0795 667.32 0 0 56.51202 0 100.92 0 0 68.70001 0 184.74 0 0
Pantothenic Acid0.265
(B5) 0.0089 1.1916 0 0 1.0852 0 0.388 0 0 0.835 0 0.88 0 0
Vitamin B 6 0.02325 0.0008 0.79285 0 0 0.5704 0 0.97425 0 0 0.56325 0 1.34325 0 0
Folates (B9) Total7.8 0.195 52.08 0 0 32.1 0 98.19 0 0 40.8 0 132.28 0 0
Vitamin B 120.279999 0 4.240009 0 0 0.559998 0 0.945099 0 0 0.879999 0 1.842199 0 0
Biotin (B7) 3.124992 0.05325 6.648992 0 0 9.874484 0 3.664992 0 0 5.224992 0 5.824992 0 0
Vitamin C 0.349999 0.0045 14.15001 0 0 62.2 0 0.470299 0 0 9.349999 0 18.3515 0 0
GI (estimated) 124.8 0 135.53 0 0 426.6 0 139.2 0 0 313.8 0 196.8 0 0
GL 0.8736 0 1.2521 0 0 26.0222 0 1.5504 0 0 11.6466 0 4.2576 0 0
Caffeine 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Macro-Nutrient Analysis Table

WEIGHT LOSS 22

Carbohydrate
Protein Fat Alcohol
Intake 234.7g 62.3g 49.3g
g/kg body-weight0.7 0.2 0.3 0
Kilocal 57.50% 15.30% 27.20% 0%

Kilojoules 977.50% 15.30% 27.20% 0%