Diet to Achieve Weight Loss

¶ … diet to achieve weight loss has become a common thought in the minds of overweight individuals. As the obesity epidemic continues to sicken industrialized nations, people think that crash diets, food deprivation, and starvation are the answer to reaching weight loss goals. To achieve a weight loss goal and maintain a healthy weight is not the result of a diet one can "go 'on' and 'off'" (Boyle, & Long, 2010, p. 291). Losing weight and sustaining a healthy lifestyle involves consuming foods that provide proper nutrition and promote health. In addition to adequate nutrition, losing weight involves adequate physical activity, calorie control, and other factors (Wing, & Phelan, 2005). Maintaining a healthy weight demands a lifestyle change that incorporates regular exercise and healthy foods and is not a product of various fad diets when weight is continuously lost and regained.

My personal weight loss goal is to lose 30 pounds to reach an ideal, healthy weight of 150 pounds. I am a 34-year-old female who works 50 hours a week, I attend school one day a week, and I have to manage my son's after-school schedule. Like many other working mothers, I have a hectic schedule, am constantly busy, and have significant family and work priorities. Although my time is valuable and often restricted, I am committed to losing 30 pounds with a healthy approach. To reach my goal, I will apply the knowledge I have gained about proper nutrition to my lifestyle. First, it is important to acknowledge the need for nutritional intervention and understand why individuals fail to make healthy consumer choices. Knowing what constitutes good nutrition, incorporating change in one's diet for a lifetime of success, and understanding the importance of exercise all contribute to what I have learned, and will be implemented into my own weight loss planning. The incorporation of vitamins, eating habits that promote health, understanding environmental influences, calorie control, exercise, and goal setting are all major components of my weight loss journey and the ultimate achievement of a healthy lifestyle.

Food culture drastically changed in the 20th century as prepackaged, processed foods were mass produced in the marketplace at a cheap cost for consumers. Over recent decades, refined foods rich with sugar and fats have become highly affordable, easy to make, and have become a staple of the American diet (Insel et al., 2011). Consumers of these products have strayed from eating habits that have been the standard for centuries, which include diets of fresh meat, fish, vegetables, fruits, and whole grains. Currently, the most commonly consumed grain in the United States is white bread, and the most frequently eaten vegetable is the potato, which is often in the form of french fries. In the present, more refined cereals, soft drinks, and juice drinks high in sugar are devoured than ever before (Insel et al., 2011). Many individuals and families turn to these food sources out of convenience. In single parent families or families with two working parents who also manage busy school and after-school activities for children, preparing prepackaged, processed foods is understood as a way to save time and energy. National surveys have shown Americans know nutrition and food choices are important to maintain health; however, few dedicate themselves to such dietary changes as consuming less fat and sugar, and consuming more fruits and vegetables (Insel et al., 2011).

One of the major nutritional issues facing modern consumers is food shopping for convenience, rather than for health. Taking the time to prepare fresh vegetables and raw meat is viewed as another task that requires valuable time, whereas pre-packaged foods can feed a family quickly and keep them full, all at a low cost. There is also an abundance of foods that is marketed as low-fat, low-calorie, and fat-free options that can be misleading to the true nutritional value of the product (Boyle, & Long, 2010). Like many other individuals who purchase groceries at supermarkets, I am overwhelmed with food options that claim to be low-fat, low-calorie, and fat-free. There are also cereals high in sugar that state they are made from whole grains and promote "heart health." These types of advertising strategies can lead consumers to believe the prepackaged alternatives are as healthy as fresh foods and have high nutritional value. The knowledge I have gained concerning nutritional practices have shown me how important it is to differentiate between foods that promote health and foods that are commercially advertised as being "healthy." Being a nutritionally-educated individual has empowered me as a consumer and has helped me shape my goal for healthy weight loss.

Nutrition is the study of how food nourishes the body and is a critical subject to understand in order to apply healthy practices to one's lifestyle. If an individual lives for 65 years or longer, they will have eaten more than 70,000 meals, and their body will have metabolized 50 tons of food (Sizer et al., 2009). Nutritional knowledge allows for an individual to understand how the food they consume interacts with their body and affects health. The nutrients within foods interact with body tissues, alter the composition of these tissues, and ultimately affect the body's health. Over the course of the lifetime, the consumption of foods will influence physical and mental health. The best foods support the growth and nourishment of strong muscles, bones, skin, and enough blood to remove toxins and maintain parts of the body (Sizer et al., 2009). Eating foods that support bodily processes enhances the body's optimal level of health and performance.

The body requires sufficient amounts of water, carbohydrates, fats, proteins, vitamins, and minerals. Water is the simplest and the most important nutrient. Water plays the most integral role in bodily processes and is responsible for such functions as sustaining body temperature, joint lubrication, and the movement of nutrients and waste (Insel et al., 2011). Carbohydrates consist of simple sugars, complex carbohydrates, contain the majority of dietary sources of fiber, and are used by the body mainly as a source of readily available energy (Brown, 2011). Dietary carbohydrates consist of the starches and sugars found in grains, dry beans, peas, fruits, and vegetables (Insel et al., 2011). Lipids are fats and oils, and also refer to fatlike substances in foods, such as cholesterol and phospholipids (Insel et al., 2011). Dietary sources of fat include naturally-occurring fats in meats and dairy products, the fats and oils used for cooking, and plant sources like coconut, olives, and avocado. In addition to being a major fuel source for the body, fats uphold the structure for body cells, provide the starting molecular structure (cholesterol) for making several hormones, and assist fat-soluble vitamins in the body (Insel et al., 2011). Proteins are constructed from amino acids and help build and sustain body structures, regulate body processes, and combine with additional amino acids to makes hundreds of different body proteins (Insel et al., 2011). The greatest sources of dietary proteins are meats and dairy products (Insel et al., 2011).

Vitamins and minerals are also essential elements of proper nutrition. Vitamins assist with the regulation of such bodily processes as energy production, blood clotting, calcium balance, and assist in maintaining the functionality of organs and tissues (Insel et al., 2011). Although the body does not utilize vitamins as a source of energy, vitamins are critical in the extraction of energy from carbohydrates, fats, and proteins. There are two general groups of vitamins: fat-soluble and water-soluble, both of which can be found in a variety of foods (Insel et al., 2011). Fruits and vegetables are significant sources of vitamins; meats, grains, legumes, dairy products, and fats also represent vitamin contributions. Minerals are essential to health, consisting of such inorganic substances as sodium, chloride, potassium, calcium, phosphorus, and magnesium (Insel et al., 2011). Minerals promote structural wellness such as bone and teeth strength, as well regulate important bodily functions such as fluid balance and regulation of muscle contraction (Insel et al., 2011).

Educating myself about the nutritional importance of water, carbohydrates, fats, protein, vitamins, and minerals has helped me to better understand the need to balance these elements in order to maintain health. Having this knowledge has given me a new awareness of healthy foods, why they are important, and how they will assist my body in achieving optimal health and performance. Without my learning experience with nutrition, I would not have the necessary tools to make healthy food choices that will result in weight loss. For example, I now better understand the importance of choosing whole grains over white bread and other processed options. Instead of viewing bread as an ingredient needed for cooking, I view bread as a source of carbohydrates, energy, fiber, and vitamins. My nutritional learning experience allows me to make healthier food choices and has instilled new knowledge that I can use throughout my lifetime.

Balancing the proper amounts of water, carbohydrates, fats, protein, vitamins, and minerals will help me create a dietary change for a lifetime of healthy weight. I have learned that altering my diet for long-term success not only requires consuming nutritional foods, but also avoiding the consumption of certain foods in excess. Sugar is a food element that must be avoided in excessive amounts in order to maintain the healthiest body possible. Foods high in sugar have become mainstays in American diets and comprise such empty-calorie foods as candy and soft drinks (Insel et al., 2010). These sugary foods provide energy but contain little, if any, fiber, vitamins, or minerals, and contribute to weight gain, the development of type II diabetes, and dental cavities (Klein et al., 2004; Insel et al., 2010). Studies have emerged that link the rising prevalence of obesity in children to the consumption of sugar-sweetened drinks (Bleich et al., 2009). From 1997 to 2001, the consumption soft drinks and fruit drinks increased by 135%, and the prevalence of obesity doubled (Bleich et al., 2009). I now better recognize the need for sugar in a diet; however, sources of sugar should be obtained from fruits, vegetables, and carbohydrates. Consuming sugar-sweetened beverages and other sugary foods provide only empty calories, and insignificant nutritional value.

Achieving a lifetime of health and weight maintenance success also involves the avoidance of fats. Fats are not an essential body-building material in the same respect as proteins, which are required for constructing bodily processes (Hauschka, 2002). The consistent consumption of excess calories, fats, saturated fats, and cholesterol leads to overnutrition (Insel et al., 2010). Overnutrition is the chronic intake of food that is more than required for good health, and is linked to several leading causes of death such as heart disease, cancer, stroke, and diabetes (Insel et al., 2010). Studies have also shown that the consumption of fat, sugar, as well as caffeine is significantly related to weight gain (Colditz et al., 1990). Learning about nutrition has helped me realize that I am responsible for what I eat. Literally, I am the only person who controls what I eat, and I must make my choices according to nutritional guidelines to achieve the health that I want and need. Creating a lifetime of health success for myself demands a balanced diet to meet bodily nutritional needs, in addition to avoiding the excessive consumption of sugars and fats. Eating excessive amounts of sugars and fats will only compromise the lifestyle change I am trying to make.

A vital component to weight loss and a complement to proper nutritional practices is regular physical exercise. Through my nutritional education I have learned the benefits associated with regular exercise. Individuals who engage in regular exercise tend to have more energy, feel less on-edge, have better sleep, and feel healthier (Boyle, & Long, 2010). Exercise is important to maintain joint health, flexibility, muscle strength, and physical endurance. Physical activity is a critical component in weight loss and assists in healthy physiological processes. When an individual exercises, their muscles burn fat from the fatty deposits all over their body, especially from fatty areas with the greatest amount of excess fat (Boyle, & Long, 2010). Engaging the muscles in exercise reduces fat and contributes to weight loss.

Studies have shown that obese individuals can lose weight through dietary management and without physical exercise (Weinsier et al., 2000). Although these results indicate physical exercise is not a requirement to see weight loss results, the benefits of regular exercise extend well beyond a weight loss goal. Physical exercise cannot prevent or slow the aging process; however, regular exercise helps to minimize the harmful physiological effects of a sedentary lifestyle and reduces the degree of risk factors associated with many diseases and disabling conditions (Insel et al., 2011). Maintaining an exercise regimen promotes increased self-confidence, improves balance, mobility, reduces falls and fractures, enhances mental activity, assist with healthy appetite and nutrient intake through the lifespan (Insel et al., 2011). My experience with nutritional education has given me a new perspective on the value on exercise. Implementing a regular exercise plan will not only help me to lose weight, but will improve my quality of life throughout my lifespan.

My learning experience about proper nutrition has not only given me direction with diet and exercise to achieve my weight loss goal; it has also made me more aware of environmental and social factors that can impede on healthy life decisions. One's environment, where an individual lives, how they live, and who they live with, can impact what an individual decides to eat (Insel et al., 2010). Environmental factors such as economics, lifestyle, culture, and religion all influence food choices. Economic factors influencing food choices include income, location, and climate (Insel et al., 2010). Location and climate affect the availability and cost of certain foods. Many individuals associate wealth with healthier food choices. Statistically, however, studies show that wealthier households spend approximately 7% of income on food, versus low-income families which spend almost 25% of their income on food (Insel et al., 2010). Many low-income households spend more money on high-fat, high-sugar choices, which are believed to be cheaper than fresh fruits and vegetables. This is contradicted by the U.S. Department of Agriculture that explained an individual can consume three servings of fruits and four servings of vegetables for only 64 cents per day (Insel et al., 2010). The fast-paced American lifestyle has contributed to the belief individuals have little time to prepare food and is an environmental factor that undoubtedly affects me. Finding time to prepare meals and exercise is one of the greatest struggles with maintaining a healthy weight plan. Cultural influences promote food preferences as matter of family and social tradition or cultural background (Insel et al., 2010). Religious practices also have the potential to affect food choices and eating habits. I have always had a basic understanding of "diet and exercise" as a means a healthy lifestyle; however, this nutritional education has given me awareness about the influences of environmental factors.

Knowing the principles of proper nutrition, the value of exercise, and the influences of environmental factors have given me the tools to introduce changes into my lifestyle to achieve weight loss and maintain a healthy weight. I now accept that fad diets, crash diets, starvation, etc. do not induce healthy weight changes. Progression towards a nutritious lifestyle is effective in preventing obesity and diseases such as diabetes and supports health across the lifespan (Makdad et al., 2001). The most basic dietary changes I can incorporate into my lifestyle are ideals of moderation, variety, and balance (Insel et al., 2010). In terms of moderation, I must not eat too much or too little of anything, and instead of eliminating elements of my diet I will eat certain foods in healthier amounts. Introducing variety into my dietary changes does not mean eating more fruits, grains, meats, and vegetables; variety implies eating different types of various fruits, vegetables, and other food groups. For example, instead of eating only bananas and broccoli as sole sources of fruits and vegetables, I will include other sources of produce in my diet. The balance component of a healthful diet involves a balance of food groups, energy sources, and other nutrients (Insel et al., 2010). I need to first balance my diet by eating a variety of foods in moderation. I will also balance my diet according to calorie and energy intake and energy expenditure with daily activities and exercise. I understand that long-term dietary choices will provide me with the benefits of health across the lifespan and will allow me to reach my weight loss goal.

My weight loss goal is to lose 30 pounds in order to reach a healthy weight of 150 pounds. Achieving my goal will require dietary changes, a consistent exercise routine, and being aware of the influences of my personal food environment. As a working mother who also attends school, my greatest obstacle to reaching my goal is finding time. I have to make losing weight and altering my lifestyle a priority. The two major changes I must make to reach my weight loss goal are changing my eating habits and introducing an exercise plan. In order to do this, I plan to set a goal, keep a food journal, be accountable, and make a realistic dietary and exercise plan.

Setting a goal is critical to the weight loss process as it marks progress and helps with overall accountability. It is also important to have an "end-point" to supply motivation and an ultimate feeling of accomplishment. My weight loss goal is to lose 30 pounds. More importantly, while working towards this goal, I am determined to affect change into my dietary and exercise lifestyle that I can maintain throughout my lifetime. I accept that change will be gradual, and that my long-term goal cannot be measured in terms of pounds. My short-term goals are weekly as I plan to lose weight at a healthy pace of 1 pound per week. My mid-range goal is to reach my goal weight of 150 pounds in the 30-week period. My long-term goal will be realized when I have successfully altered my dietary and exercise habits, and my food choices are naturally geared towards nutritional standards. Setting these goals is only one form of accountability. I will also weigh myself once a week to track my progress and am dedicated to keeping a food journal. Since I am losing weight on my own, I have no one else to keep me accountable for my weight loss. By keeping a journal, I will track what I am eating, my weight loss progress, and also my emotional progress. Changing my life towards a more balanced dietary and exercise lifestyle will undoubtedly cause emotional changes, and I need to have an awareness of these changes to better understand how different habits affect my body.

The first step in my dietary plan is to drink more water. I will limit my intake of sugar-sweetened and alcoholic beverages and only consume them in moderation. Drinking water will keep me hydrated, help mask the hungry feeling, and assist in proper bodily processes (Insel et al., 2011). The second and significant step to achieving weight loss is to choose a realistic caloric intake amount. Decreasing calorie intake by 300 to 500 calories per day will help produce desired weight loss (Sizer et al., 2009). My target range for daily caloric intake is 1,500 to 1,700 calories, which will allow me to lower my food consumption while still maintaining proper nutritional balance. Reducing this intake will allow me to lose 1 pound per week and keep me on track for my weekly weight loss goal (Sizer et al., 2009). To lower my caloric intake, I plan to eat more raw fruits and vegetables and substitute snacks for healthier options. I am also going to substitute white bread for whole grains and introduce more brown rice into my diet. I will also shop for whole-wheat options for dinner rolls and cereals. I am also going to be more conscientious about eating fried foods in moderation. When available, I will consume baked or grilled options over fried. I am also more aware of adding extra salt, sugar, butter, mayonnaise, and other fat products to my food, and will use these items in moderation.

Physical exercise is vital to maintaining my health and achieving my weight loss goal. Like many individuals, I have a hectic schedule and making the time to exercise is a challenge. I am committed to doing 30 minutes of walking and running at least three times a week. I know that I will not be able to engage in out-of-the-house exercise every day of the week because of the demands of my personal schedule. On alternating days, I will perform 30 minutes of at-home weight resistance exercises such as sit-ups, push-ups, chair-dips, lunges, and wall-sits. In addition to finding 30 minutes a day every day, I will park further from buildings in order to increase my walking and will take the stairs whenever possible. I am trying to implement small, but productive changes to my daily routines that will have long-term positive health effects.