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Diet and Fitness Plan for Guaranteed Weight Loss and a Healthy Lifestyle
Participant Workbook
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Table of Contents
Overview…………………………………………………………………………3 Introductory Activity…………………………………………………..……........4
Module 1: Mindset…………….............................................................................5
Content…………………………………………………....6
Web Diagram………………………………..…………....7
Reflection………………………………………….............8
Module 2: Goal Setting……………......................................................................9
Content…………………………………………………..10
Weight Goal Discovery………………………………….11
Advice Columnist…………………………………….…..12
Module 3: Diet…………….................................................................................13
Content…………………………….………………....14-16
Diet Discovery………………………………….………..17
Case Study…………………………………………….....18
Module 4: Exercise……………..........................................................................19
Content………………………………….…………....20-26
Exercise Discovery………………………….….….…….27
Multiple Choice Questions……...………………….……28
Module 5: Documentation……………...............................................................29
Content………………………………….…………....30-31
Infographic……………………………….….….…….....32
Trivia Game………………………………….……..........33
Wrap-up Activity…………….............................................................................34
Feedback…………….....................................................................................35-36
References……………........................................................................................37
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Overview
If you’ve struggled to lose weight, you are not alone. The process of losing weight takes a lot of time, self-discipline and requires a deeper understanding of diet and exercise. The diet and fitness plan is made up of five steps. These steps are completed consecutively in order to formulate a successful plan.
Step 1: Mindset Step 2: Goal Setting Step 3: Diet Step 4: Exercise Step 5: Documentation
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- Ipsum
Introduction
Directions: Answer the following writing prompts. Why do you want to lose weight? ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe your past attempts to lose weight. What do you think you were you doing wrong? What were you doing right? ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Step 1
MINDSET
"Shifting your mindset about how to lose weight is the biggest factor in losing weight. We can't shift our weight from the outside without realizing the correct inner resolve
and intention." (NYC-based therapist Kathryn Smerling)
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Step 1: Mindset
For the diet/fitness plan to work, you need to have the right mindset. Self-discipline
o “Our destiny changes with our thoughts; we shall become what we wish to become, do what we wish to do, when our habitual thoughts correspond with our desires.” Orison Swett Marden
o Get clear about what it is you want to accomplish and evaluate why you want to accomplish this goal.
o Eliminate all distractions and prioritize your highest value tasks and activities.
o Track your progress and keep yourself accountable. Patience
o “The key to everything is patience. You get the chicken by hatching the egg, not by smashing it open.” Arnold Glasow, American humorist
o Take the time to think and plan. o Endure the ups and downs of dieting. o Establish a sound and practical exercise regimen that you can adhere
to weekly. Consistency
o “ In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” Tony Robbins
o Make a conscious decision to remain consistent. Command your subconscious mind to act now, not later.
o Revise your concept of time. The only time you have is right now, so keep your point of power in the present moment.
o Remember that feelings and thoughts are temporary and subjective. Don’t let temporary illusions of insecurity derail you from your plan.
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Step 1: Web Diagram
1. In the middle circle, come up with your own title for your diet/fitness plan.
2. In the three outer circles, define self-discipline, patience and consistency in your own words.
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Step 1: Reflection
Please answer the following reflection prompt. Now that you have learned about the elements required to shift your mindset, I want you to explain WHY it is important for you to shift your mindset and HOW you will maintain your new mindset. _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Step 2
GOAL SETTING
"A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true.” -Unknown
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Step 2: Goal Setting
What is Body Mass Index (BMI)? o Body Mass Index is a way to help you figure out if you are at a
healthy weight for your height. o For most adults, the BMI is a good way to get an idea of healthy
weight ranges. o Doctors and nurses often use BMI to help find out if a person might
have a weight problem. BMI gives a good estimate of total body fat for most people, but it doesn’t work well for everybody. For example, bodybuilders or other very muscular people can have a high BMI because of their muscle mass, even though they’re not necessarily overweight. The BMI can also underestimate body fat in people who have lost muscle mass, such as some older people.
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Step 2: Weight Goal Discovery
Please complete the following three tasks: Use the BMI chart to establish your current BMI and determine if you are overweight or obese.
BMI__________________ Circle one: Overweight / Obese Use the BMI chart to set a weight goal and write down how many pounds they need to lose to be normal weight.
Current Weight___________ Weight Goal______________ Number of pounds to lose____________
Take a set of before pictures of each other.
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Step 2: Advice Columnist
Directions: Read the prompt and complete the table. Five people need your advice on how many pounds they need to lose to achieve normal weight. Using their height and current weight, you will use the BMI Chart to determine if they are overweight or obese. Then you will give them advice on what their weight goal should be to be normal and how many pounds they need to lose.
Name Height Current
Weight
Weight Goal
# of Pounds to Lose
Sara 5’5” 196 lbs
Adam 5’10” 201 lbs
Jake 6’1” 250 lbs
Diana 4’11” 145 lbs
Sam 5’7” 180 lbs
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Step 3
DIET
"Eat for the body you want, not for the body you have.” -Unknown
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Step 3: Diet
What are calories? o A calorie is a unit of energy. In nutrition, calories refer to the
energy people get from the food and drink they consume, and the energy they use in physical activity.
o Calories are essential for human health. The key is consuming the right amount from the right food.
o Everyone requires different amounts of energy each day, depending on age, sex, size, and activity level.
o The number of calories is usually found on the nutrition facts label on foods.
1. This will tell you the size of a single serving and the total number of servings per container (package).
2. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.
3. Limit these nutrients. 4. Get enough of these nutrients. 5. The % daily value (DV) tells
you the percentage of each nutrient in a single serving. If you want to consume less of a nutrient, choose foods with a lower % DV. If you want to consume more of a nutrient, choose foods with a higher %
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What are nutrient-dense foods? o There is only a limited amount of food you can eat in a single day. o In order to maximize the amount of nutrients you take in, it makes sense
to spend your "calorie budget" wisely. o The best way to do that is to simply eat the foods that carry the greatest
amount and variety of nutrients. o Reduce sugar, salty food, fried food, and white carbs.
These are examples of nutrient dense foods:
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What is Intermittent Fasting? o Intermittent fasting is a
type of scheduled eating plan where you adjust your normal daily eating period to an hours-long window of time.
o It requires you to fast from food 18 hours from 6pm to 12pm and eat twice a day between 12pm and 6pm, preferably at 12pm and 5pm.
o Therefore, you would divvy up your calorie intake between those two meals and make sure to drink lots of water and fluids when you fast.
o Benefits: a. Increases your
energy by burning stored fat.
b. Reduces overeating c. Reduces the risk of
chronic disease. d. Decreases
inflammation e. Decreases weight
gain and metabolic disease risk.
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Step 3: Diet Discovery
Please complete the following tasks: Use your phone to go to the online calorie calculator. Plug in your age, gender, weight, height, then select the activity level you will undertake:
Daily calorie budget to lose 1 pound/week__________________
Activity level based on calorie budget______________________
Divvy up your calorie budget for the day between the two meals:
First Meal calories __________________
Second Meal calories_________________
Establish the times you will eat and the times you will fast from food.
Between what hours of the day will you eat__________________
Between what hours of the day will you fast from food___________
List some of the nutrient-dense food you can commit to eating:
1. 2. 3. 4. 5.
List some of the food you will stop eating:
1. 2. 3. 4. 5.
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Step 3: Case Study
Directions: Read the following case study and answer the questions below. Scenario: You happen to come across an old friend at the mall and she tells you she’s been struggling with her weight. She’s 29 years old, 5 feet tall, 150 pounds and exercises two days a week. Her doctor told her she needs to lose 25 pounds in order to be at a normal, healthy weight. She doesn’t know how to control her diet, however, and asks for your help. Please answer the following questions: What should be her daily calorie intake if she wants to lose 1 pound a week? ____________________________________________________________
How should she divvy up her “calorie budget” between the two meals? ____________________________________________________________ How many hours should she fast? ____________________________________________________________ Between what hours of the day should she eat? ____________________________________________________________ What kinds of food should she eat? Give examples. ____________________________________________________________
____________________________________________________________
____________________________________________________________
What kinds of food should she avoid? Give examples. ____________________________________________________________
____________________________________________________________
____________________________________________________________
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Step 4
EXERCISE
"Exercise is like telling your body--You’re gonna hate me for this, but you’ll thank me later.” -Unknown
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Step 4: Exercise
What is exercise? o Exercise is also known as physical activity. o It is any movement that works your body at a greater intensity
than your usual level of daily activity. o Exercise raises your heart rate and works your muscles and is
most commonly undertaken to burn calories and achieve the aim of weight loss and physical fitness.
o The best time to exercise is during a fasted state, usually in the morning before any food is consumed.
How to find a suitable exercise for your body?
o Start gently and slowly then increase the intensity and length of time that you exercise for.
o Your aim is to start burning 250-300 calories each exercise session and gradually increase your activity levels over time to burn over 300 calories.
o Choose a type of exercise that you will enjoy and based on your available resources, that way you are more likely to continue doing it on a regular basis.
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Number of Calories burned differ based on the person’s current body weight
Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Aerobics, general 384 457 531 605
Aerobics, high impact 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, step aerobics 502 598 695 791
Basketball game, competitive 472 563 654 745
Basketball, playing, non game
354 422 490 558
Basketball, shooting baskets 266 317 368 419
Bowling 177 211 245 279
Boxing, punching bag 354 422 490 558
Cycling, <10mph, leisure bicycling
236 281 327 372
Cycling, >20mph, racing 944 1126 1308 1489
Cycling, 10-11.9mph, light 354 422 490 558
Cycling, 12-13.9mph, moderate
472 563 654 745
Cycling, 14-15.9mph, vigorous
590 704 817 931
Cycling, 16-19mph, very fast, racing
708 844 981 1117
Football or baseball, playing catch
148 176 204 233
Football, competitive 531 633 735 838
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Football, touch, flag, general 472 563 654 745
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, mountain climbing
472 563 654 745
Roller skating 413 493 572 651
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, very vigorous
708 844 981 1117
Rowing machine, vigorous 502 598 695 791
Running, 5 mph (12 minute mile)
472 563 654 745
Running, 5.2 mph (11.5 minute mile)
531 633 735 838
Running, 6 mph (10 min mile) 590 704 817 931
Running, 6.7 mph (9 min mile) 649 774 899 1024
Running, 7 mph (8.5 min mile) 679 809 940 1070
Running, 7.5mph (8 min mile) 738 880 1022 1163
Running, 8 mph (7.5 min mile) 797 950 1103 1256
Running, 8.6 mph (7 min mile) 826 985 1144 1303
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Running, 9 mph (6.5 min mile) 885 1056 1226 1396
Running, 10 mph (6 min mile) 944 1126 1308 1489
Running, 10.9 mph (5.5 min mile)
1062 1267 1471 1675
Running, general 472 563 654 745
Running, stairs, up 885 1056 1226 1396
Soccer, competitive 590 704 817 931
Soccer, playing 413 493 572 651
Stationary cycling, moderate 413 493 572 651
Stationary cycling, very light 177 211 245 279
Stationary cycling, very vigorous
738 880 1022 1163
Stationary cycling, vigorous 620 739 858 977
Stretching, hatha yoga 236 281 327 372
Swimming backstroke 413 493 572 651
Swimming breaststroke 590 704 817 931
Swimming butterfly 649 774 899 1024
Swimming laps, freestyle, fast 590 704 817 931
Swimming laps, freestyle, slow 413 493 572 651
Swimming leisurely, not laps 354 422 490 558
Swimming, treading water, fast 590 704 817 931
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Swimming, treading water, moderate
236 281 327 372
Tennis playing 413 493 572 651
Volleyball playing 177 211 245 279
Volleyball, beach 472 563 654 745
Walking 2.0 mph, slow 148 176 204 233
Walking 2.5 mph 177 211 245 279
Walking 3.0 mph, moderate 195 232 270 307
Walking 3.5 mph, brisk pace 224 267 311 354
Walking 3.5 mph, uphill 354 422 490 558
Walking 4.0 mph, very brisk 295 352 409 465
Walking 4.5 mph 372 443 515 586
Walking 5.0 mph 472 563 654 745
Walking, under 2.0 mph, very slow
118 141 163 186
Water aerobics 236 281 327 372
Weight lifting, light workout 177 211 245 279
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Step 4: Exercise Discovery
Please complete the following tasks: Revisit your activity level from the diet discovery activity. Write it down below: Activity level based on calorie budget_______________________ Days of the week you will exercise__________________________ List five types of exercises that you can do to help you burn 250-300 calories or more each session.
1. ____________________________________
2. ____________________________________
3. ____________________________________
4. ____________________________________
5. ____________________________________
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Step 4: Multiple Choice Questions
Please select the right answer:
1. To determine weekly activity level, you must base it on: a. The weather b. Your daily calorie intake c. The workout machines d. Your mood for the week
2. What is exercise and when is a good time to exercise?
a. The act of designing instruction at night b. The act of using your rights to defend your case in court c. Any movement that works your body at a greater intensity
than your usual level of daily activity. Best time to exercise is during fasted state.
d. A performance on a stage that requires actors, props and lighting.
3. What are the benefits of exercise?
a. Raises heart rate b. Works the muscles c. Burns calories to achieve weight loss and physical fitness d. All of the above
4. What is the best way to exercise?
a. Start gently and slowly then increase the intensity and length of time that you exercise for
b. Push yourself hard in the beginning c. Choose an exercise you enjoy doing d. Both a and c
5. How many calories should you begin to burn in each session?
a. 100-200 b. 250-300 c. 350-400 d. 450-500
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Step 5
DOCUMENTATION
"You gotta do this for you. This is for you. This isn’t about anybody. Live for you. Honor you. Never lose sight of that.” –Brittany Josephina
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Step 5: Documentation
What is documentation and why do you need to do it? • Documentation is material that provides official information or
evidence that serves as a record. • By documenting your progress on a daily basis, you will witness
how your weight fluctuates and be able to set your weekly weight loss goal.
What do you need to document your progress?
Calendar Digital Scale
1. Hang your calendar where it’s easily accessible. Make sure the scale is placed near it.
2. Weigh yourself in the morning and at night and record those numbers on the calendar everyday. Make sure to include the whole number with decimals.
3. Record your exercise for the day on the calendar. You may include the calories you burned.
4. Set a weekly goal on Saturday. Begin with your current weight and subtract one pound every Saturday. Your final weight is the one you take at night.
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198.6 / 199.1 - Weight in the morning and at night 250 C - Number of calories burned during exercise 196 - Weight goal
Calendar Example
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Step 5: Infographic
Please complete the following activity: Draw an infographic that will include graphic visual representation of the information you learned about documenting your progress. It should be simple, understandable and depict how you will personalize your documentation.
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Step 5: Trivia Game
Directions: Based on the information you learned, create five questions (and answers) that could potentially be used in a review game.
1. Question:
a. Answer:
2. Question:
a. Answer:
3. Question:
a. Answer:
4. Question:
a. Answer:
5. Question:
a. Answer:
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Wrap-up
Directions: Pull together your results and create your personalized diet and fitness plan. Diet/Fitness plan title:
What three things will you practice to shift your mentality?
What is your current weight?
What is your BMI?
What is your weight goal? How many pounds do you need to lose?
What is your daily calorie budget to lose 1 pound a week?
How many times a day do you need to eat?
How many hours do you need to fast?
List three examples of food you will eat
List three examples of food you will avoid
How many days a week will you exercise?
What days of the week will you exercise?
List three example of exercises you will perform
How will you document your progress?
When will you begin your diet and fitness Plan?
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Your Feedback is Valuable!
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Your Feedback is Valuable!
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References
o https://blog.iqmatrix.com/self-discipline
o https://www.fitday.com/fitness-articles/fitness/weight-loss/the-importance-
of-patience-in-permanent-weight-loss.html
o https://drgloriapetruzzelli.com/2013/12/02/5-tips-for-being-consistently-
consistent/
o https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-
weight-and-cancer-risk/adult-bmi.html
o https://healthyforgood.heart.org/eat-smart/articles/understanding-food-
nutrition-labels
o https://www.medicalnewstoday.com/articles/263028.php
o http://www.mercola.com/infographics/intermittent-fasting.htm
o http://www.nutristrategy.com/activitylist4.htm
