Plant based healthy lifestyle reasearch

As people are getting busier and busier, the less they take care of themselves, and they become more prone to poor eating and ultimately become victims of lifestyle diseases. The World Health Organization put the number of overweight adults at 1. 9 billion, making up 39 percent of the world adult population. Of these, 13 percent, about 650 million people are obese. The numbers become even more worrying when we look at the data on overweight children. Some of the examples of whole foods would include whole fruits, rather than canned fruits, or whole vegetables rather than processed ones. With rice, brown rice is considered more of a whole food, while almost all the different types of nuts, eaten whole rather than processed, are also considered whole foods.

Whole grains and legumes are also considered great whole foods. An issue that raises controversy about eating of whole foods and eating healthy s the issue of whether eating of meat, eggs and drinking of milk should be considered as part of healthy whole meal foods. While some disagree with the inclusion of these foods as part of whole foods, some professionals and studies argue that plain milk that is not processed, as well as lean milk and chicken fillets should also be considered as whole foods, as they are a great source of protein. In an article by Harvard Medical School, the journey towards healthy living and having a healthy lifestyle should not be as hard as people and health practitioners make it look.

In most cases, people agree to adopt healthy lifestyles due to the constant threats they are given by their friends and doctors, about the dangers of eating unhealthy food and not living healthy lives. These threats seem to work for others, but in most cases, they only work for a short while, and then the victims are back to their former unhealthy habits. According to this article, this method simply does not work. Even worse, it makes people resentful of healthy lifestyle approaches and ideas, and this goes a long way into making them even unhealthier and unfit (Silberman, 2010). The article gives the various types of physical exercises with their importance, and what they do to the body one a person starts on them and becomes persistence.

The article describes the different classes of exercise, such as anaerobic, aerobic and flexibility exercises, and the various examples of exercises included in these groups. The article puts the average required exercise time at 150 minutes per week, with an average of thirty minutes daily exercise. In the case of intensive workout, the article puts this at 75 minutes per week, well spread out within the week (N. Siddiqui, 2010). The meal plan also included the times at which the main meals would be taken, as well as snacking times. Instead of having the big servings of the high calorie foods he used to take before, we embarked on the same big servings, but on low calorie foods with high fibre content. This way, the subject did not notice any change in food amounts, but the food was way more nutritious than the fast foods he had before.

We also embarked on a medium level intensity workout, which mainly consisted of cardio exercises such as walking, jogging, swimming and short sprints. Twice a week, we embarked on free weight lifting at a local gym. This change was a success, as one of our goals, as earlier stated was to help the subject lose as much weight as possible. With the new weight of 206 ponds we were able to lower the BMI by an incredible 5 points, down to 28. This change alone was able to transform our subject from being a class 1 obese person, to the class of overweight. This was certainly a huge success, considering even the short time in which this feat was achieved. Even with the huge success, certain things went wrong at first, such as the subject failing to adapt well to the food during the first week, although this progressively improved over the second and third weeks.