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Obesity

a medical condition characterized by the accumulation of excess body fat to the extent that it may have adverse effects on health. In the Southeastern United States, obesity rates have been historically high. It is imperative to prioritize health with a sense of urgency, as numerous studies conclusively link excess weight to a higher risk of fatal conditions.

Obesogenic Environment: A place that fosters weight gain by offering an abundance of unhealthy food options while limiting opportunities for physical activity. For instance, an environment with an excess of sugary snacks and drinks but few chances for exercise makes it difficult to maintain a healthy weight, promoting unhealthy habits.

Symptoms of Obesity

Breathlessness

Individuals with obesity may experience breathlessness and difficulty breathing, especially during physical activities.

Joint Pain

Excessive weight can put extra stress on joints, leading to pain and discomfort, particularly in the knees, hips, and lower back.

Fatigue

Obesity can contribute to feelings of fatigue and a lack of energy, impacting overall physical stamina.

Sleep Apnea

Obesity is a risk factor for sleep apnea, a condition where breathing repeatedly stops and starts during sleep.

High Blood Pressure

Obesity is linked to an increased risk of hypertension (high blood pressure), which can have serious health implications.

Type 2 Diabetes

Obesity is a major risk factor for the development of type 2 diabetes, a condition characterized by insulin resistance and high blood sugar levels.

Healthy Habits

Studies consistently show that adopting healthy habits, including balanced nutrition and regular exercise, is essential for maintaining a healthy weight. These practices reduce the risk of chronic diseases and support overall well-being by providing essential nutrients, boosting metabolism, and promoting mental health.

Monday

30 Minute Aerobic Exercise + 30 Minute Strength Training

Breakfast

Lunch

  • 1/2 Cup Grilled Chicken

  • 1 cup of Brown Rice

  • Mixed Greens

  • Cherry Tomatoes

  • Cucumber

Dinner

  • 1/2 Cup Salmon

  • 1 Cup Broccoli

  • 1 Sweet Potato

Tuesday

Breakfast

  • 2 Eggs

  • 1-2 Slices of Whole-Grain Toast

  • 1/2 Avocado

Lunch

  • 4-6 oz of Turkey

  • 1 Cup of Carrots

  • 1 Medium Apple

Dinner

  • 1 Cup Soup

  • Mixed Greens

  • 1 Cup of Rice

Wednesday

30 Minute Aerobic Exercise + 30 Minute Strength Training

Breakfast

  • Smoothie: Kale, Banana, Greek Yogurt, Peanut Butter, Honey

Lunch

  • 1 Cup of Quinoa

  • Black Beans, Corn, Diced Tomatoes

  • Lime-Cilantro Dressing

  • 1 Cup Watermelon

Dinner

  • Grilled Chicken

  • Vegetables

  • Rice

Thursday

Breakfast

Lunch

  • Pasta

  • Cherry Tomatoes

  • Feta

  • Italian Dressing

  • Grilled Chicken

Dinner

  • Fish

  • Grain 

  • Brussel Sprouts

Friday

Breakfast

  • Scrambled Eggs

  • Smoked Salmon

  • Orange

Lunch

  • Turkey Burger

  • Sweet Potatos

Dinner

  • Chili

  • Black Beans

  • Kidney Beans

  • Tomatoes

  • Rice

Saturday

Breakfast

  • Pancakes

  • Greek Yogurt

  • Berries

  • Walnuts

Lunch

  • Steamed Broccoli

  • Chicken Breast

  • Couscous

Dinner

  • Tacos

  • Salsa

Sunday

Relax!

Breakfast

  • Avocado

  • Bread

  • Eggs

Lunch

  • Brown Rice

  • Black Beans, Avocado, Cherry Tomatoes, Lime Dressing, Cucumber

Dinner

  • Steak

  • Sweet Potatoes

  • Asparagus

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