Nutrition and

Fitness Program

• 33 years old.• Height: 05 feet 08 inches.• Weight 250 lbs.• Morbid obesity.

JaneNOW4 YEARS

BEFORE

2 YEARS MORE

150 lbs.

Previous to the first week.• 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, and carbs.

• 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.

Monday Tuesday Wednesday Thursday Friday Sturday SundayBreak_fast8.00 a.m.

-Scrambled eggs with whole-grain toast -Chopped tomatoes.-a big cup of tea/coffee.

-Chopped banana with honey. - A big cup of tea/coffee.- Whole-grain toast.

-A bowl of cereal with flaxseed and nuts with skim milk.-A big cup of tea/coffee.

- A sandwich on whole-grain bread with ham and avocado- A big cup of tea/coffee.

-Whole-grain toast.A big cup of tea/coffee.-Chopped tomatoes with chopped of cheese.

- A biscuit (quaker biscuit) or .-A fruit.-A big cup of tea/coffee.

Some chopped fruitsGoal-grain toasts. - A big cup of tea/coffee.

Snack11.30 a.m.

-A shake of fruits with flaxseed.

-A small handful of raw nuts and a banana.

-Chopped fruits with honey.

-A yogurt with flaxseed.

-A yogurtwith quaker.

-A small handful of raw nuts and a banana.

-A small handful of raw nuts with yogurt.

Dinner2:00p.m.

-SaladJuice-Grilled chicken-Brown rice.-Jelly

-Salad-Juice-Grilled turkey –Mixture of cooked vegetables.-Rice pudding

-Salad-JuiceLegumes-Jelly

-Salad-Juice-Grilled chicken.Whole-grain pasta-Flan

-Salad-Juice-Grilled turkey-Brown rice-Rice pudding

-Salad-Juice- A hard-boiled egg-Jelly

-Salad-Juice-Fish-Potatoes.Flan

Tea6:00p.m.

-Cooked fruit-A cup of green tea

-Quaker biscuit-A cup of green tea

-6 crackers.-A cup of green tea

-Cooked fruit-A cup of green tea

-Quaker biscuit-A cup of green tea-A cup of green tea

6 crackers.-A cup of green tea

-Cooked fruit-A cup of green tea

Sup_per8.00p.m.

= = = = = = =

How often should a person work out?

• Do not go crazy and overdo it. • Walk on 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.

.Crunches weights walking jogging

dancing fun jump rope Climbing

Exercises

.

Monday: walking 30 minutes, 10 crunches ( 4 times).

Tuesday: jogging 20 minutes ,crunches.

Wednesday: Jogging 20 minutes, jumping rope 10 min

Thursday: dancing fun 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 • She is a 21-years-woman

who needs to gain weight.

• She suffered anorexia nervosa.

• She weights 40 kg. and • heightes 1.68 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 tea and biscuits

• Write down everything

• If one day you get a stomach ache• • Do not give up never to dessert

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

•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

Daily Plan Example*BreakfastCereal Milk Fruits

*Lunchfruit nectar2 sandwiches (bread, 4 slices of

turkey breast ham, 100g of cheese, onion, lettuce, and mayonnaise light)

Fruits like papaya or melon

*Snackliquid yoghurtA cereal barFruit like apple or pear

*DinnerFruit juice2 cans tuna loin in water or fish fillet 200gsteamed ricevegetables to tasteGelatin Dyet

MondayBreakfast: yogurt with honey or sugar. cereals. Seasonal fruit into chunks or nuts.

TuesdayBreakfast:glass of skimmed milk with chocolate. Toasted bread with olive oil and tomato. 1 fruit juice.

WednesdayBreakfast: coffee with milk semidesnatada. Galletas of breakfast with jam. Juice of 1 orange.

ThursdayBreakfast: 1 coffee with milk semidesnatada. Toasted bread with butter and honey. 1 fruit juice

FridayBreakfast: 1 plain yogurt. Breakfast cereals. 1 banana.

SaturdayBreakfast: 1 coffee with milk semidesnatada. Churros. Juice of 1 orange.

SundayBreakfast: coffee with milk semidesnatada. 1 piece of bread or homemade pie. 1 fruit juice.

Lunch: lentil dish. Eggs any style with lettuce. Cheese of your choice.

Lunch: Salad with avocado. Meatballs gardener.

Lunch: Rice with vegetables. Pollo with apple. 1 yogurt of fruits.

Lunch: Salad verdeuras with a portion of meat and cheese. Peach in syrup.

Lunch: salad vegetables. Salmon with mashed potatoes. 1 kiwifruit.

Lunch: Potatoes cooked to taste. Baked fish with salad. 2 tangerines.

Lunch: Seafood Paella. Mixed salad. custard.

Snack: ham sandwich. One fruit juice

Snack: Banana with hot chocolate

Snack: 1 bread with paté. 1 fruit juice.

Snack: fruit plate with yogurt.

Snack: Cottage cheese with honey.

Snack: Bread with olive oil and tomato. 1 glass of skimmed milk

Snack: yogurt with nuts.

Dinner:Cream of carrot. Nuggets of cod. Pineapple in syrup.

Dinner: Julienne. Fried chicken with tomato. Grapes.

Dinner: Strawberries with kiwi and fresh cheese. pear.

Dinner: Egg and spinach with tomatoes like "cherry". 1 flan.

Dinner: Chicken breast and vegetables, 1 glass of skimmed milk.

Dinner: Mashed potatoes. Loin steaks. 1 slice of fresh pineapple.

Dinner: tortilla soup, baked fish with potatoes. 1 pear.

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.

THE END….

THANKS FOR PAYING ATTENTION !!!