Introduction
Nutrition is a foundation of healthy living, and the earlier an individual builds healthy and sustainable habits around food, the more benefits they will gather. Indeed, having a balanced diet that addresses basic needs helps avoid addictions to sugary and junk food and decreases the chances of developing chronic conditions such as hypertension or diabetes (McKay et al., 2019). Improving food habits and deliberately changing the range of products consumed daily will also result in weight normalization essential for an active lifestyle. This paper aims to create a personal 12-week nutrition plan for weight loss and a healthier diet.
Goals and Initial Assessments
My goal for the 12-week nutrition program is to start eating more healthy foods and get thinner. According to Mayo Clinic Staff research (2021), “over the long term, it is smart to aim for losing 1 to 2 pounds a week” (para. 3). Consequently, decreasing my weight by 15 to 20 pounds would be an effective and achievable result. Another aspect of my program, to eat better, requires more attention because I have several unhealthy food-related habits, such as eating junk food 3-5 times a week, overeating occasionally, and consuming fewer fruits and vegetables than the nutritional norms suggest.
The initial assessments should include external and internal factors to evaluate the program’s effectiveness. Nutritional strategies are based on such parameters as BMI; thus, measuring height and weight is necessary. As one of my objectives is to eat healthier, body mass measurements are insufficient to make conclusions; overall conditions, such as quality of sleep and energy levels, might also serve as indicators of improvement (Dao et al., 2019). Furthermore, changes in nutrition would be beneficial if vitamin and mineral deficiencies were addressed, and blood tests should be taken to gather that data.
Changing eating habits that formed for years is not possible in 12 weeks, yet starting to move toward healthier nutrition is essential for long-lasting results. The goal to lose 15-20 pounds is realistic; however, it requires a sustainable diet and increased physical activity (Mayo Clinic Staff, 2020). The program will contain gradual changes in nutrition to help me form healthier habits and decrease the consumption of junk and sugary products. The initial assessments I will use are my height, weight, average sleep duration, overall energy level, and lab tests for all basic vitamins and minerals.
Nutrition Strategies for the 12-week Nutrition Program
Weeks 1-3
The first 21 days of the program aim to enable me to revise my eating habits and integrate healthier options into my daily menu. The nutrition strategy I will use throughout the program is the Healthy Eating Plate, which recommends that vegetables fill half of a plate, the quarter is for whole grains, and another quarter is for protein (Harvard School of Public Health, n. d.). Fats should be consumed in moderation, refined sugar should be replaced with fruits, and dairy products should be limited to 1-2 servings per day (Harvard School of Public Health, n. d.). Comparing my current food attitudes with the plate guideline demonstrated that I have imbalanced portions and unscheduled eating patterns. During the first three, I plan to build a four-meal menu that contains all macronutrients and evaluate if my sugar cravings decrease with the improved nutrition.
Weeks 4-6
I assume that my understanding of what products I need to consume will. During weeks 4-6, I will set a slight calorie deficit and try to maintain the four-meal schedule I previously established. Desserts and sweets should also be eliminated and replaced by fruits and nuts, and whole grains should be eaten rather than potatoes and pasta (My Plate, n. d.). These three weeks will be dedicated to developing a habit of cooking and preparing meals to avoid occasional junk snacks that prevent me from sustainable weight loss.
Weeks 7-9
The nutrition strategy that will be applied in the program’s second half is to make choices toward raw products to minimize the number of processed foods. It is essential to change habits to avoid eating disorders gradually; thus, my four-meal plan with Healthy Plate will remain the basis (World Health Organization, 2020). In weeks 7-9, all snacks will be replaced with raw fruits and vegetables with increased calorie deficit to keep moving toward the goal of losing 15-20 pounds.
Weeks 10-12
The last 21 days of the nutrition program should serve as a guarantee that my habits around food will become healthier and I will maintain them long-term. I will make more effort to have balanced meals because when the level of micro and macronutrients is sufficient, the need for eating junk, fat, or sugary products eliminates itself (My Plate, n. d.). Consuming more calories and allowing myself to diversify the range of fruits, vegetables, oils, protein, and carbohydrate sources helps reduce dietary stress and helps me integrate new approaches into my daily life.
Follow-up Assessments
Follow-up assessments are crucial because they help identify problems and adjust the program to maintain progress. Indeed, measurements may be performed weekly and once in 21 days to track the changes and evaluate if each part of the strategy is effective. As my weight-related goal is to lose 1-2 pounds weekly, I can check it every Sunday morning. I use a fitness bracelet that tracks my sleep quality daily, and the improvements might be noted in its statistics. Laboratory tests to evaluate my vitamins and minerals should be taken after the entire program is completed because even a significant change in nutrition might not quickly result in a notable increase in micronutrient level improvement (Dao et al., 2019). Once in 21 days, I should also make a reflective assessment by asking myself if my mood improved, my food habits changed, and how energized I feel.
Benefits of The Program
There are three main benefits of the 12-week nutrition program and the strategies I applied to achieve the goal of losing weight and starting to eat healthier. Firstly, I will know more about micro and macronutrients and form better habits to address my needs. This advantage is crucial because awareness of how to eat healthily and being used to doing it consistently will help me manage my diet at different stages of life (World Health Organization, 2020). Secondly, as a young adult, I need a high volume of energy to complete my education, achieve career goals, and have a family. Establishing a balanced nutrition program is the best approach to remaining active and managing stress. Lastly, weight loss and visible results are valuable motivational factors to continue improving health and benefit self-esteem.
Conclusion
My goal to start eating healthier and lose 15-20 pounds in 12 weeks can be achieved with a sustainable change in my diet. Selecting the four-meal, Healthy Eating Plate strategy and considering evidence-based recommendations about fat and sugar consumption are effective. Assessments, such as measuring weight, evaluating overall conditions and sleep quality, and taking lab tests to address micronutrient deficiencies need to be performed before, during, and after the program. Change in nutrition has long-lasting benefits, such as sufficient energy for active life and decreasing risks of chronic disease development.
References
Dao, M. C., Subar, A. F., Warthon-Medina, M., Cade, J. E., Burrows, T., Golley, R. K., Forouhi, N. G., Pearce, M., & Holmes, B. A. (2019). Dietary assessment toolkits: An overview. Public Health Nutrition, 22(3), 404-418. Web.
Harvard School of Public Health (n. d.). Healthy Eating Plate.
Mayo Clinic Staff. (2020). Weight loss: 6 strategies for success. Mayo Clinic.
McKay, H., Naylor, P. J., Lau, E., Gray, S. M., Wolfenden, L., Milat, A., & Sims-Gould, J. (2019). Implementation and scale-up of physical activity and behavioural nutrition interventions: An evaluation roadmap. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1-12.
My Plate. (n. d.). Healthy eating tips.
World Health Organization. (2020). Healthy diet.