A person can achieve a healthy weight through diet by referring to the DRI and assuring the

correct amount of vitamins, minerals, and fibers are being consumed. This also includes
consuming more fruits and vegetables, consuming the recommended water intake, avoiding
saturated and trans fat intake, processed meat, and keeping sodium and sugar intake low (Dua,
n.d.). Lastly, macronutrients should be consumed in the proper ranges of 20 to 35 percent of
calories from fat, 45 to 65 percent of calories from carbohydrates, and 10 to 35 percent of
calories from protein (Brown, 2019, p. 410). A person does not need to find a specific diet to
meet their needs. They can simply choose foods they enjoy eating as long as they’re tracking the
ranges of their macronutrients and consuming the right amount of micronutrients. Plenty of
vegetables and fruits should also be included.

Furthermore, a person can achieve a healthy weight through physical activity. Increasing
physical activity has many benefits including combating obesity, preventing several chronic
diseases, helping manage weight, reducing risk factors for diseases, and many more (Brown,
2019, p. 417). This can be done through any physical activity as the duration and intensity
increase, the degree of benefit increases as well. The physical activity guidelines mentioned in
the textbook have a basic recommendation of 150 minutes a week of moderate-intensity, or 75
minutes a week of vigorous-intensity aerobic physical activity (Brown, 2019, p. 417). Additional
health benefits are added if the person doubles (or more) the minutes per week for the chosen
intensity level. Muscle strengthening should also be included that involves all major muscle
groups on 2 or more days per week. Examples of activities include walking, cycling, basketball,
running, and swimming.

Lastly, a person can achieve a healthy weight through behavior modification. Specifically, an
individual can utilize cognitive behavioral therapy which is a 12–16-week program designed to
build knowledge, modify beliefs and attitudes, and use a combination of skills training to
integrate new behaviors (Brown, 2019, p. 429). In total, there are 12 components of weight
management that are based on this therapy. This includes realistic goals, a caloric deficit, meal
planning, skill development, problem-solving techniques, self-monitoring and self-management,
cognitive restructuring, stress management, support system, regular exercise, maintenance, and
long-term effectiveness (Brown, 2019, p. 429). These programs intend to help clients to
recognize and replace irrational thoughts and control cues associated with eating.

References:
Brown, J. E. (2019). Nutrition through the life cycle. Brooks/Cole.
Dua, S. (2022, March). Adult Nutrition: Conditions and Interventions. Reading.

The Canadian 24-Hour Movement Guidelines for Adults (18-64 years). (n.d.). Retrieved April
18, 2022, from https://csepguidelines.ca/guidelines/adults-18-64/