Effect of an 8-week free pre-prepared meals and prescribed exercise on weight loss in obese and overweight individuals: The Healthy Eating And Living Study (HEALS) randomized controlled trial

In this study participants will be randomized to either a meals and exercise condition or nutritional information and exercise condition. The intervention will run for 8 weeks with assessments of body composition (DEXA), cardio-respiratory fitness (VO2max), hematological functioning (total cholesterol, HDL-C, LDL-C, Triglycerides, C-reactive protein and Adiponectin), blood pressure and psychosocial health (DASS21 & SF12) pre- and post-intervention. The intervention group will be provided with prepared meals for the duration of the intervention whereas the control group will be provided with standard information on healthy eating (according to NHMRC guidelines). Both will be provided with an exercise program by personal trainers consisting of resistance and aerobic exercise. This will include 3 gym sessions per week which include exercises at 75% of max HR and weight training between 60 and 85 of 1 RM (exercises include but are not limited to squats, bench press, leg curls, shoulder pull; the aim is to train all muscle groups within the body).. The sessions will be approximately 45 minutes in duration and include a short warm-up and warm-down with stretching exercises. The participants will also be advised to engage in walking on 2 additional days for 30 minutes on each day. In the first 2 weeks gym exercises are with a personal trainer whereas in the remaining 6 weeks there is 1 session with the personal trainer. All participants will receive a manual with exercises for the 8 weeks (weekly program). There are 3 gym sessions whereas the other activities can be done from home/work place. In terms of the meals, participants in the experimental arm will be provided with 3 meals per day as well as snacks. The food provided to the experimental group varies according to the exercise program it accompanies. For example, it will include post-exercise snacks on days when there is structured exercise but not on other days. On average the participants will receive about 2000 calories per day of a high fat low carb diet (fat up to 65%, protein 30% and carbs 5%). Examples include: Roast chicken breast with carrots and greens, beef cheeks with broccoli and cauliflower rice;; Snacks include protein bars, almond and chia.; breakfast Granola. The participants will be required to keep a log book as well as send a weekly audio or video blog to the research team. The blog is based on predetermined questions.. The following questions will be asked: 1. How did you get on with this week’s exercise program? What have you found easy? What were your challenges? How did you get on with this week’s nutritional program? What have you found easy? What were your challenges? How are you going to meet these challenges next week? Please comment on any physical or psychological changes that you’ve observed within yourself and record anything else you want to share with the HEALS Team. On a scale from 1 to 10, how confident are you in your ability to achieve your goal for next week?