Height - 178 cm
Weight - 102 kg
John is 25 years old who has gained weight ever since he started his job 5 years ago. He wants to lose weight but is always tired after work and he would rather use his weekends to do what he likes to do (socialise with friends watching football). John plays for a futsal team but is often in goal. He doesn’t feel he is fit enough to play out of goal.
He currently lives with his parents. He wants to get his own place but is worried about his job stability. He drives to work, which is 5 miles away from his house. He has a full gym membership but only visits the gym once a week with a friend.
Hobbies/Interests
Work
| Days | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Cereal, Coffee, 2 pieces of toast | Tuna sandwich, Packet of chips, Mars bar, Can of Fanta | Cheese burger, Fries, Can of Sprite |
| Tuesday | Cereal, Coffee, 2 pieces of toast | Chicken salad, Apple, Water | Pizza, Bottle of Coke |
| Wednesday | Cereal, Coffee, 2 pieces of toast | Tuna sandwich, Packet of chips, Chocolate bar, Can of Fanta | 4 Beef Fajitas, Nachos, Orange juice |
| Thursday | Cereal, Coffee, 2 pieces of toast | Chicken and cheese Panini, Packet of chips, Snickers bar, Water | 1/2 roasted chicken, Fries, Orange juice |
| Friday | Cereal, Coffee, 2 pieces of toast | Fish, Fries, Mushy peas, Can of Coke | Spaghetti Bolognese, Garlic bread, 5 beers |
| Saturday | 2 pieces of toast, Scrambled eggs, Hash browns, Sausages, Bacon, Mushrooms, Tinned tomatoes | Jacket potato, Cheese, Beans, Brownie, Can of Sprite | Rice, Chicken curry, 5 Beers |
| Sunday | 2 pieces of toast, Scrambled eggs, Hash browns, Sausages, Bacon, Mushrooms, Tinned tomatoes | Beef steak, Roasted potatoes, Peas, Gravy, 2 Beers | Lasagna, Garlic bread, Water |
Above is the profile and 7-day recorded diet of a man named John. John doesn’t have the healthiest lifestyle. Clearly, there are some decisions that can be made to improve his lifestyle.
One of the issues with his health is that he enjoys drinking alcohol. This can increase the risk of getting anxiety or stress. This can cause a never-ending cycle because people think that alcohol would reduce anxiety or stress when it actually increases it. From this false information, they would result to alcohol to cure such an issue, which would actually just make it worse.
Another factor that affects John’s lifestyle would be the fact that he eats more than the calories that he needs. He could improve this by eating less in general and by swapping for healthier options or ones with fewer calories. For example, John only drinks water once a day and a lot of his other drinks are carbonated. Its good to see that he drinks orange juice but it might not be fresh. He can improve this by choosing healthier options and cutting down on excess calories. This can also be a solution to the fact that his BMI result is considered as obese. Another solution would be to either cycle, skate, or travel by foot halfway to work and use transport the other half. This will ensure that John exercises at least five times a week. If this solution isn’t convenient, he can always just visit the gym more often, as he already has a full membership.
John does play sport, but not exactly in the most active way. John plays as goalkeeper in futsal, this means that he is playing but he doesn’t need to move around as much as the other players. While playing, he should swap places with his teammates to ensure that he gets enough active movement in order to burn more calories and get into better shape.
The last of the obvious issues with John’s health lifestyle is that he has an office job. This might seem like a small problem but it actually affects him a lot. If his office has multiple floors, he should consider taking the stairs instead of the elevator. Another thing he could do to help would be to walk around to send messages to people in the office instead of sending e-mails or text messages.
There might be other solutions to help John obtain a healthier lifestyle, but this is already quite a lot. If he follows this advice, he will be much healthier, more fit and this should make it easier for him to consider exercising instead of staying home and watching football.