Scenario: John
KEY: (Issue or concern...)
KEY: (Your advice…)
1. The very main issue I have analyzed is the repetitive Breakfast. Every Monday-Friday he has been only eating Cereal, Coffee and 2 pieces of toast. By looking at it deeply cereal and slices of toast are both a type of complex Carbohydrates. In addition, coffee is also another energy boosting substance as it has caffeine which boosts metabolism and energy.
Based on my knowledge, repetitive diet is not advisable as they provide insufficient nutrient throughout a daily basis. Eating Carbs as a repetitive diet is not advisable as well as they provide too much calories which takes double the effort to burn and when you do not use these calories it turns into fat leading to obesity. Therefore, I suggest that he should consume a nutritious breakfast that includes something green as well as with some Carbs. Starting off the day with protein has been shown to help control appetite and calorie intake for the remainder of the day which is good so that we do not put on unnecessary weight. An example that I would give is your meal should contain a whole egg scrambled and made into an omelet with a half cup of sliced green peppers or onions that have been fried in a teaspoon of olive oil. Additional Vitamins such as Vitamin C can be good as vitamin c prevents several diseases such as scurvy. For your Carbohydrates, toast a slice of whole-wheat bread and spread with a thin layer about a half teaspoon of butter would be a great idea for complex Carbohydrates. Drink a large glass of water to wash things down. This breakfast provides 295 calories. And this is a perfect balanced diet.
2. Although he has a repetitive breakfast he also has a heavy lunch which includes minimum healthy food but it also consists of unhealthy food. Foods such as Tuna Sandwich, Chicken Salad, Mushy peas are all good sources of protein, carbohydrates and minerals however he also consumes food like Mars bar, Can of Fanta, Can of coke, Brownie which imbalances the healthy food he his consuming. This can be a really big problem as it can increase the amount of calories than what he needs leading to obesity. Sometimes unhealthy diet can reduce the amount of macronutrients as well as micronutrients that can lead to insufficient nutrient consumption.
My suggestion would be that his unhealthy foods needs to be broken down. For example a high energy food eaten in a day will also be provided with the same amount of energy if he eats something. So we are finding an alternative for him. Mid-day a large bowl of salad with onions and other sort of vegetables with a little drizzle of Olive sauce. A chicken breast piece would be great idea for the source of protein. 2 cups of warm water would be a great idea to excrete waste from the body. This would be a 325 calorie Lunch. This is what he should follow as it has the right amount of minerals and protein to sustain the growth of the muscles as well as to keep the body process working.
3. Third of all is that he is an alcoholic. Alcohol consumption is his regular basis on Friday and Saturday. However on Sunday is only consumed in little or minimum amounts. However consuming alcohol 3 times a week may lead to Liver damage and may possibly lead to cirrhosis and liver cancer. In addition drinking alcohol is also one of his hobby. And that is the most shocking thing. Based on what I have heard that he goes to bars and watches football matches by socializing with his friends. This is also a bad lifestyle as he is not occupying this valuable time for exercising.
First of all stop drinking alcohol as mentioned week may lead to Liver damage and may possibly lead to cirrhosis and liver cancer. I suggest that he should go to meet a psychiatric that will help sort out his mental illness. Maybe he is going through deep stress or anxiety that is leading him to consume alcohol. If possible utilize the time to do low intensity cardiac exercises. Low intensity meaning that do not utilize the muscles to do as it can cause internal injuries.
4. Another factor I can see is that he is going through anxiety. As it was stated he lives with his parents however he wants his own house BUT he is WORRIED about his job stability. Again worrying about other things even without having any evidence is also part of anxiety. In my opinion that is why he wants to go out on Fridays to have his own time and maybe his anxiety forces him to consume alcohol and maybe that is the reason why he is going through this situation.
He should meet a psychiatric. He/She will have a solution or method to plan and it will help him. Sometimes he should also follow these methods in order to relieve him from worrying or anxiety. These are the steps: Self Help, Exercise, Long Warm Bath, Accepting consequences, Rest, Speak to a supportive person, Take some medications, Practice yoga and do meditation and Be Confident. Sometimes he should also use proper planning to solve his stress as it shows that planning can drastically affect the way others progress in business or academics.
5. As well as worrying he is also going through social anxiety as he plays football however he feels that he is not FIT TO PLAY. Therefore clearly it can be stated that he has social anxiety thinking that people might think that he is fat has a wobbly stomach when he runs etc.
In order for this he should socialize more so that he makes more colleagues to hang around with and that may also minimize the social anxiety in him as he is accompanied with many people which also keeps him distracted. In addition he should also make frequent plans of physical exercises and he should form or join a campaign based on exercising which will help build confidence in him and help relief his social anxiety within.
6. Based on his work type and time limit I can say that he undergoes a stressful lifestyle when it comes to business. As mentioned here when a person goes through stress he tends to feel uneasy leading to anxiety. Based on his physical appearance, his obese condition will tend to worsen due to stress and the work hours around 8 hours a day. Goes to work by 9 and comes by 5 pm. However due to his stress he will also loose excessive amount of energy leading to an unbalanced and unhealthy lifestyle. He also drives a car 5 miles to his office.
The solution for this is to plan use time wisely as he is mostly worried or tired he should undergo a balanced lifestyle by eating the right amount of food too. Food can also affect the energy within himself. Therefore he should consume healthy food in order to stay energized and he should plan properly for the reason to work efficiently. Therefore clearly from this we can see that food is also connected to their lifestyle and how they make choices based on it. Secondly he could replace driving with cycling as it burns extra calories and fat around the body and helps maintain a fit lifestyle. Cycling can also reduce abdominal fat which is useful as when he exercises it can a raise a step higher for the intensity. Let say if he started cycling to day and checks the results after 3 months he must have reduced around 20 kg which can develop the body to carry out more physical activities and the more he does the extra beneficial it is to him. For that he should have a strong willpower and someone supporting him.
7. It is a good thing that he has a full time GYM membership however he only visits the gym every once a week with A FRIEND. Therefore this shows how lonely and self-conscious he feels when he enters the gym.
For this I would suggest him to have a personal coach which will also help to make a stronger relationship in terms of friends which will help John to meet his personal coach frequently and frequent meetings to the gym can be truly favorable. Or maybe his colleague should introduce him to more friends in order to cheer him and reduce his anxiety about himself.
8. As mentioned but not explained, he lives with his PARENTS. However living with parents at a much matured age is not good. This is because the parents might force him to stay with them all the time. He also might be fed too much by his parents leading to this condition.
This again should be controlled by meeting a health specialist or nutrition specialist as these people can tell the right amount of nutrition needed based on the BMI or body mass Index. They can also tell alternatives to the current diet and they can provide John’s parents with productive information so that they can apply these information to John’s habits and lifestyle.
9. As stated, he has joined work for 5 years and has GAINED WEIGHT SINCE then. Therefore the work and his parents are both pressure that is weighing on him leading to mental health problems such as stress.
For this he should be motivated and should have a food journal to keep track of his calories so that he creates a change to his current lifestyle. In addition, he should also have a visit once to a sport accessory shop and buy a skin caliper in order to check his rates for his skin fold data so that he keeps track of this data and compare it from the past by doing regular exercise and eating a balanced diet.
10. His BMI shows that he has exceeded the normal limit which has caused him to be obese too.
Causes can be included clearly as we can see is that he is going through anxiety mainly social anxiety and worrying. Therefore consumption of food and consumption of alcohol are all causes of his obese rate. Therefore again he should keep a journal to keep track of his performance and his lifestyle.
OVERALL:
I should say is that worrying and having fear of what others might think is not suggested. Confidence is what I mean. He should be confident and he should never give up his dream. This anxiety can deliberately cause him to consume extra amounts of unhealthy food and drinks leading to higher BMI rate which is obesity. Therefore cut it from the root. Stop thinking too much. He should learn to accept who he is and think that he can do. Most importantly nothing is IMPOSSIBLE.
KEY: (Issue or concern...)
KEY: (Your advice…)
1. The very main issue I have analyzed is the repetitive Breakfast. Every Monday-Friday he has been only eating Cereal, Coffee and 2 pieces of toast. By looking at it deeply cereal and slices of toast are both a type of complex Carbohydrates. In addition, coffee is also another energy boosting substance as it has caffeine which boosts metabolism and energy.
Based on my knowledge, repetitive diet is not advisable as they provide insufficient nutrient throughout a daily basis. Eating Carbs as a repetitive diet is not advisable as well as they provide too much calories which takes double the effort to burn and when you do not use these calories it turns into fat leading to obesity. Therefore, I suggest that he should consume a nutritious breakfast that includes something green as well as with some Carbs. Starting off the day with protein has been shown to help control appetite and calorie intake for the remainder of the day which is good so that we do not put on unnecessary weight. An example that I would give is your meal should contain a whole egg scrambled and made into an omelet with a half cup of sliced green peppers or onions that have been fried in a teaspoon of olive oil. Additional Vitamins such as Vitamin C can be good as vitamin c prevents several diseases such as scurvy. For your Carbohydrates, toast a slice of whole-wheat bread and spread with a thin layer about a half teaspoon of butter would be a great idea for complex Carbohydrates. Drink a large glass of water to wash things down. This breakfast provides 295 calories. And this is a perfect balanced diet.
2. Although he has a repetitive breakfast he also has a heavy lunch which includes minimum healthy food but it also consists of unhealthy food. Foods such as Tuna Sandwich, Chicken Salad, Mushy peas are all good sources of protein, carbohydrates and minerals however he also consumes food like Mars bar, Can of Fanta, Can of coke, Brownie which imbalances the healthy food he his consuming. This can be a really big problem as it can increase the amount of calories than what he needs leading to obesity. Sometimes unhealthy diet can reduce the amount of macronutrients as well as micronutrients that can lead to insufficient nutrient consumption.
My suggestion would be that his unhealthy foods needs to be broken down. For example a high energy food eaten in a day will also be provided with the same amount of energy if he eats something. So we are finding an alternative for him. Mid-day a large bowl of salad with onions and other sort of vegetables with a little drizzle of Olive sauce. A chicken breast piece would be great idea for the source of protein. 2 cups of warm water would be a great idea to excrete waste from the body. This would be a 325 calorie Lunch. This is what he should follow as it has the right amount of minerals and protein to sustain the growth of the muscles as well as to keep the body process working.
3. Third of all is that he is an alcoholic. Alcohol consumption is his regular basis on Friday and Saturday. However on Sunday is only consumed in little or minimum amounts. However consuming alcohol 3 times a week may lead to Liver damage and may possibly lead to cirrhosis and liver cancer. In addition drinking alcohol is also one of his hobby. And that is the most shocking thing. Based on what I have heard that he goes to bars and watches football matches by socializing with his friends. This is also a bad lifestyle as he is not occupying this valuable time for exercising.
First of all stop drinking alcohol as mentioned week may lead to Liver damage and may possibly lead to cirrhosis and liver cancer. I suggest that he should go to meet a psychiatric that will help sort out his mental illness. Maybe he is going through deep stress or anxiety that is leading him to consume alcohol. If possible utilize the time to do low intensity cardiac exercises. Low intensity meaning that do not utilize the muscles to do as it can cause internal injuries.
4. Another factor I can see is that he is going through anxiety. As it was stated he lives with his parents however he wants his own house BUT he is WORRIED about his job stability. Again worrying about other things even without having any evidence is also part of anxiety. In my opinion that is why he wants to go out on Fridays to have his own time and maybe his anxiety forces him to consume alcohol and maybe that is the reason why he is going through this situation.
He should meet a psychiatric. He/She will have a solution or method to plan and it will help him. Sometimes he should also follow these methods in order to relieve him from worrying or anxiety. These are the steps: Self Help, Exercise, Long Warm Bath, Accepting consequences, Rest, Speak to a supportive person, Take some medications, Practice yoga and do meditation and Be Confident. Sometimes he should also use proper planning to solve his stress as it shows that planning can drastically affect the way others progress in business or academics.
5. As well as worrying he is also going through social anxiety as he plays football however he feels that he is not FIT TO PLAY. Therefore clearly it can be stated that he has social anxiety thinking that people might think that he is fat has a wobbly stomach when he runs etc.
In order for this he should socialize more so that he makes more colleagues to hang around with and that may also minimize the social anxiety in him as he is accompanied with many people which also keeps him distracted. In addition he should also make frequent plans of physical exercises and he should form or join a campaign based on exercising which will help build confidence in him and help relief his social anxiety within.
6. Based on his work type and time limit I can say that he undergoes a stressful lifestyle when it comes to business. As mentioned here when a person goes through stress he tends to feel uneasy leading to anxiety. Based on his physical appearance, his obese condition will tend to worsen due to stress and the work hours around 8 hours a day. Goes to work by 9 and comes by 5 pm. However due to his stress he will also loose excessive amount of energy leading to an unbalanced and unhealthy lifestyle. He also drives a car 5 miles to his office.
The solution for this is to plan use time wisely as he is mostly worried or tired he should undergo a balanced lifestyle by eating the right amount of food too. Food can also affect the energy within himself. Therefore he should consume healthy food in order to stay energized and he should plan properly for the reason to work efficiently. Therefore clearly from this we can see that food is also connected to their lifestyle and how they make choices based on it. Secondly he could replace driving with cycling as it burns extra calories and fat around the body and helps maintain a fit lifestyle. Cycling can also reduce abdominal fat which is useful as when he exercises it can a raise a step higher for the intensity. Let say if he started cycling to day and checks the results after 3 months he must have reduced around 20 kg which can develop the body to carry out more physical activities and the more he does the extra beneficial it is to him. For that he should have a strong willpower and someone supporting him.
7. It is a good thing that he has a full time GYM membership however he only visits the gym every once a week with A FRIEND. Therefore this shows how lonely and self-conscious he feels when he enters the gym.
For this I would suggest him to have a personal coach which will also help to make a stronger relationship in terms of friends which will help John to meet his personal coach frequently and frequent meetings to the gym can be truly favorable. Or maybe his colleague should introduce him to more friends in order to cheer him and reduce his anxiety about himself.
8. As mentioned but not explained, he lives with his PARENTS. However living with parents at a much matured age is not good. This is because the parents might force him to stay with them all the time. He also might be fed too much by his parents leading to this condition.
This again should be controlled by meeting a health specialist or nutrition specialist as these people can tell the right amount of nutrition needed based on the BMI or body mass Index. They can also tell alternatives to the current diet and they can provide John’s parents with productive information so that they can apply these information to John’s habits and lifestyle.
9. As stated, he has joined work for 5 years and has GAINED WEIGHT SINCE then. Therefore the work and his parents are both pressure that is weighing on him leading to mental health problems such as stress.
For this he should be motivated and should have a food journal to keep track of his calories so that he creates a change to his current lifestyle. In addition, he should also have a visit once to a sport accessory shop and buy a skin caliper in order to check his rates for his skin fold data so that he keeps track of this data and compare it from the past by doing regular exercise and eating a balanced diet.
10. His BMI shows that he has exceeded the normal limit which has caused him to be obese too.
Causes can be included clearly as we can see is that he is going through anxiety mainly social anxiety and worrying. Therefore consumption of food and consumption of alcohol are all causes of his obese rate. Therefore again he should keep a journal to keep track of his performance and his lifestyle.
OVERALL:
I should say is that worrying and having fear of what others might think is not suggested. Confidence is what I mean. He should be confident and he should never give up his dream. This anxiety can deliberately cause him to consume extra amounts of unhealthy food and drinks leading to higher BMI rate which is obesity. Therefore cut it from the root. Stop thinking too much. He should learn to accept who he is and think that he can do. Most importantly nothing is IMPOSSIBLE.