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L i f e S t y l e M A K E O V E R

L i f e S t y l e M A K E O V E R. By Saara. About US!. Hi, this is Life-Style Makeover – a weight management program that changes lives. Carl Symons is a 16 year old OBESE teenager who weighs 250 pounds!

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L i f e S t y l e M A K E O V E R

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  1. LifeStyleMAKEOVER By Saara

  2. About US! • Hi, this is Life-Style Makeover – a weight management program that changes lives. • Carl Symons is a 16 year old OBESE teenager who weighs 250 pounds! • Join him as we take a difficult, but rewarding journey, into the Healthy world of WEIGHT MANAGEMENT.

  3. Profile: Name: Carl Symons Age: 16 years Gender: Male Height: 68 in (5’8) Weight: 250 lbs Fitness Level: UNFIT Daily Calorie Intake: 2300 Calories/day

  4. PROFILE Eating Habits: • Skips breakfast • Snacks 3-4 times a day • Has a heavy dinner • Eats fast-food 2 times a week • Always has soda with meals Activities: • Plays video games • Spends most the time on the computer or watching TV • Only exercise is walking the dog at night

  5. Health Report • BMI (Body Mass Index) = 38 • MHR (Maximum Heart Rate) = 204 • Target Heart Rate Zone= 122 to 173 Zone Heart Rate Target

  6. Recommended Daily Values • Carbohydrates: 382 grams per day • Fat: 86 grams per day • Protein: 97 grams per day • Fibre: 25 grams per day

  7. Losing WEIGHT • To decrease his weight with 1 kg of fat, he needs to lose 9000 calories. • Maximum weight he can lose safely in a week is ½ kg (4500 cal.)  He cannot lose more than that or he’ll suffer SERIOUS health problems. • Fatigue, Dehydration, Dizziness, Fainting etc.

  8. Obesity – Slow Motion SUICIDE • Obesity causes: • Depression • Breathing Difficulty • Sleep Apnea • Heart and Blood Vessel Diseases • Type 2 Diabetes • Colon Cancer • Asthma If obesity is not treated you have a high risk of developing these diseases which may result in death. These are chronic diseases so they may not happen at once but when it does you may not have enough time.

  9. Sugar, Salt and Fats.

  10. EXERCISE TO STAY fitt

  11. WORKOUT ROUTINE This schedule should be followed every week for a month.

  12. Swimming • Frequency: 3-5 times a week • Intensity:If you’re training at 85% of your MHR, train 20 minutes per session. If you are training at 50-60% of your MHR, train 60 minutes per session. • Time: 20 – 60 minutes depending on intensity. • Type: Cardio-respiratory Endurance

  13. Martial Arts, Yoga • Frequency: 2-5 times a week • Intensity: Repeat each position or stretch at least 5-7 times and hold for about 20-30 seconds. • Time: 60 minutes daily • Type: Flexibility

  14. Stretching, Curl-Ups and Push Ups • Frequency: 4-5 times a week • Intensity: Hold each stretch for 15-30 seconds • Time: 15-35 minutes • Type: Flexibility

  15. Jogging and Running • Frequency: 3-5 Times a week • Intensity: Only 15-20 minutes are needed to run a mile. Take 30 minutes to jog half a mile. • Time: 15-45 minutes a day • Type: Cardio Respiratory

  16. Weight Training • Frequency: 2-3 times a week • Intensity: Select a weight that can be safely lifted at least 8-12 times. • Time: between 30-60 minutes • Type: Muscular Strength and Endurance

  17. 5 DAILY ACTIVITIES

  18. Jumping/Jogging • Increases Cardio Respiratory Endurance • Improves Co-ordination, Agility • Is an aerobic activity

  19. Biking • Biking increase Cardio Respiratory endurance • It improves balance and speed • It is an aerobic activity if it is done for more than 20 minutes

  20. Soccer • Increase Cardio respiratory Endurance • Improves Agility, Co-ordination, Power, Speed and reaction time • Is considered an aerobic activity

  21. Swimming • Increase Cardio respiratory endurance • Improves Power, Speed and Balance. • Is an aerobic exercise

  22. Weight Training • Increases Muscular Strength and Endurance • Improves Power and Balance • Is an anaerobic exercise

  23. Tennis • Increases flexibility (swinging the racquet) • Requires Power, Reaction time and agility • Is considered an anaerobic exercise

  24. Eat HEALTHY Eat SMART

  25. What is a Balanced Diet? • A balanced diet includes a variety of foods so your body gets the right amounts of the different nutrients it needs. • Foods from ALL food groups should be incorporated in your diet.

  26. Fruits : 2 Servings Veggie: 3 Servings 3 Servings Milk and DAIRY Meat and Beans: 2 Servings OIL , SWEETS AND FATS Carbohydrates: 6 Servings The Balanced Diet we have prepared for Carl will help him lose ½ kg per week. We have decreased his Calorie Intake to approximately 1600 - 1650 Calories a day.

  27. Monday 1618 Calories

  28. Tuesday 1595 Calories

  29. Wednesday 1577 Calories

  30. Thursday 1648 Calories

  31. Friday 1622 Calories

  32. Saturday 1657 Calories

  33. Sunday 1659 Calories

  34. Strawberry Pancakes • Ingredients • 1 1/2  quarts fresh strawberries • 6  tablespoons  sugar • 2  tablespoons  lemon juice • 8  ounces  cream cheese • 1 1/2  cups  all-purpose flour • 1  teaspoon  baking soda • 1/2  teaspoon  salt • 2  large eggs • 1 1/2  cups  buttermilk • 1  cup  skim milk • Nutritional Information • Calories: 646 (40% from fat) Protein: 19g Fat: 29g (sat 15) Carbohydrate: 81g Fibre: 7.5g Sodium: 936mg Cholesterol: 181mg • It is healthy as it is a complete breakfast and will keep you from eating a lot at lunch time.

  35. Grilled Chicken Sandwich • INGREDIENTS: • 1  tablespoon  minced fresh mint • 3  tablespoons  fresh lime juice • 2  tablespoons  dark rum • 1  teaspoon  ground cumin • 1  garlic clove, crushed • 1  pound  chicken breast tenders • 4  (1/4-inch-thick) slices Vidalia or other sweet onion • Cooking spray • 1/4  teaspoon  salt • 1/4  teaspoon  freshly ground black pepper • 4  (2-ounce) French rolls, halved • 8  (1/4-inch-thick) tomato slices • 4  red leaf lettuce leaves • Nutritional Information • Calories: Fat: 6.1g (sat 1.5g,mono 1.9g,poly 2g) Protein: 32.5g Carbohydrate: 43.3g Fibre: 3.9g Cholesterol: 66mg Iron: 2.9mg Sodium: 705mg Calcium: 99mg Healthy because : It is a lunch that is filled with veggies and is easy and quick to prepare.

  36. Bean Salad • Ingredients • 1/4  cup  orange juice • 1/4  cup  white wine vinegar • 2  tablespoons  water • 2  teaspoons  vegetable oil • 1  teaspoon  prepared horseradish • 1  teaspoon  honey • 1  teaspoon  Dijon mustard • 1/4  teaspoon  black pepper • Salad: • 1 1/2  pounds  green beans, trimmed • 1  cup  vertically sliced red onion • 1  cup  orange slices • Nutritional Information • Calories: 68 (19% from fat) Fat: 1.4g (sat 0.3g,mono 0.4g,poly 0.6g) Protein: 2.1g Carbohydrate: 13.6g Fiber: 3.2g Cholesterol: 0.0mg Iron: 1mg Sodium: 26mg Calcium: 46mg • Healthy: Compliments all kinds of food, is quick and simple to prepare and contains healthy ingredients. (Good with smaller portions of food).

  37. Falafel • Ingredients • Patties: • 1  (15-ounce) can pinto beans, rinsed and drained • 1/2  cup  (2 ounces) shredded Monterey Jack cheese • 1/4  cup  finely crushed baked tortilla chips (about 3/4 ounce) • 2  tablespoons  finely chopped green onions • 1  tablespoon  finely chopped cilantro • 1/8  teaspoon  ground cumin • 1  large egg white • 1 1/2  teaspoons  canola oil • Nutritional Information • Calories: 281 (30% from fat) Fat: 9.5g (sat 3.4g,mono 3.9g,poly 1.5g) Protein: 12.2g Carbohydrate: 37.4g Fibre: 5.9g Cholesterol: 13mg Iron: 2.4mg Sodium: 625mg Calcium: 188mg • Is healthy : a complete lunch with not that many calories.

  38. Beef and Veggie Stir Fry • Ingredients • 1  pound  fresh asparagus • 12  ounces  top round steak, cut into thin strips • 3  tablespoons  all-purpose flour • 1/4  cup  light soy sauce • 1/4  cup  water • 2  garlic cloves, minced • 1  tablespoon  dark sesame oil, divided • 1/4  teaspoon  dried crushed red pepper • 4  small carrots, cut diagonally into 1/4-inch-thick slices • 1  small red bell pepper, cut into thin strips • 1/2  cup  sliced fresh mushrooms • 5  green onions, cut into 1-inch pieces • 2  cups  hot cooked rice • Nutritional Information • Calories: 357 Fat: 7.8g Cholesterol: 49mg Sodium: 665mg • Light healthy dinner. A better alternative to beef steaks. Has veggies and carbohydrates from rice.

  39. Muesli • Ingredients • 1  cup  whole wheat flake cereal (such as Wheaties) • 1  cup  rolled oats • 3/4  cup  slivered almonds • 2/3  cup  sweetened dried cranberries • 2/3  cup  chopped pitted dates • 1/2  cup  untoasted wheat germ • 1/2  cup  dried figs, chopped • 1/4  cup  unsweetened coconut, toasted • 1/4  cup  oat bran • 2  tablespoons  sunflower seed kernels • 1/4  teaspoon  ground ginger • 1  teaspoon  salt • 1/4  cup  brown sugar • 3  cups  2% reduced-fat milk • Preparation • Combine first 13 ingredients in a large bowl. Add milk, stirring to combine. • Cover and refrigerate mixture overnight. • Is a completely healthy breakfast (and snack) with nuts, milk and a lot of flavour. Good for the digestive system as well. • Nutritional Information • Calories: 364 (29% from fat) Fat: 11.8g (sat 2.6g,mono 4.9g,poly 3.2g) Protein: 12.9g Carbohydrate: 58g Fiber: 8.8g Cholesterol: 2.5mg Iron: 4.1mg Sodium: 352mg Calcium: 257mg

  40. Chicken Fajita • Ingredients • 2  teaspoons  olive oil • 2  (6-ounce) skinless, boneless chicken breast halves • 1  tablespoon  fajita seasoning • 1/4  cup  light ranch dressing • 3  tablespoons  chopped fresh cilantro • 1  teaspoon  grated lime rind • 1  tablespoon  fresh lime juice • 1  (9-ounce) round loaf focaccia, halved horizontally • 1  medium ripe tomato, thinly sliced (about 4 ounces) • 1 1/2  cups  trimmed arugula • Nutritional Information • Calories: 341 (26% from fat) Fat: 9.9g (sat 2.3g,mono 2.7g,poly 4.4g) Protein: 24.9g Carbohydrate: 37.6g Fiber: 1.7g Cholesterol: 53mg Iron: 2.5mg Sodium: 545mg Calcium: 35mg • Healthy : A delicious yet healthy meal which balances all ingredients according to the My Pyramid system.

  41. Nutrient Content

  42. You can replace... Before After Low-fat bran or corn muffin Brown Rice Whole-wheat Bread Oatmeal Vegetables with low-fat ranch-dressing Toast with unsweetened fruit or jam, low-fat cottage cheese Low-fat or skimmed milk • Doughnut • White Rice • White Bread • Porridge • Crackers with cheese dip • Toast with butter or cream cheese • Milk with

  43. He can ACTUALLY wear a belt now! BEFORE AFTER

  44. THE RESOURCES I USED ARE: • http://www.diet.co.uk/ • http://www.weightlossforall.com/ • http://www.womenandweight.com/ • http://www.functional-fitness-facts.com/healthy-eating-plan.html • http://www.asmi.org/sportsmed/Performance/anaerobic.html • http://greenhealthinformation.com/wp-content/ • http://healthycare.in/lose-weight-fast-how-to-do-it-safely • http://nutrition.about.com/od/diets/ht/samplemenu1.htm • http://search.myrecipes.com/ • http://www.global-fitness.com/carbcalc.php • Holt Lifetime Health

  45. Thank You (By : SAARA)

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