Nutrition, Healthy Weight & Everyday Wellness: A Practical Fitness Lab Guide

Day 1 Meal Plan

1st DAY

• PB: Lemon juice and cinnamon in lukewarm water
• B: Greek yoghurt with oats, chia seeds and berries
• S: Green tea, 1 boiled egg and 1 apricot
• L: 100gms Chicken breast with french beans and broccoli, 1 tsp olive oil and brown rice
• S: 7 Almonds and 1 cucumber
• D: 100gms Grilled fish with lettuce, tomatoe and cucumber, 1 tsp olive oil and 1/2 avocado

Daily Calorie Total: ~1,300–1,350 kcal

Macros (approx.)

• Protein: 90–100g (great for fat loss & muscle retention)
• Carbs: Moderate
• Healthy fats: From fish, olive oil, almonds, chia

Tip for Weight Loss Success

Drink 2–3L water daily.

FAQ & Physical Activity Guidance

Question from the old Fitness Lab content: Best natural remedies for health and psychosocial stress management.

WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (if allowed by one’s health conditions), or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.

Understanding the difference between Overweight and Obesity

An overweight person is defined as...

General BMI reference points

• BMI 25–29.9: Overweight
• BMI 30–34.9: Low-risk obesity
• BMI 35–39.9: Moderate risk obesity
• BMI ≥ 40: High-risk obesity

South Asian Criteria

• BMI 23–27.5: Overweight
• BMI 27.5–32.5: Low-risk obesity
• BMI 32.5–37.5: Moderate risk obesity
• BMI ≥ 37.5: High-risk obesity

The source identifies this material as page 112 from the second book A Guide to Health Narrative of Prevalent Diseases.