A fruit and vegetable rich diet for weight loss

10 week pre-post study, containing total 5 sessions (2x baseline sessions containing 2x exercise sessions and 1x diet consult; 1x diet consult at week 2; and 2x follow up sessions at week 10 containing 2x exercise sessions). To determine the effectiveness of an individualised, fruit and vegetable rich diet on weight loss and on the changes in markers of inflammation that occur in response to a bout of exercise. Individualised fruit and vegetable rich diet: participants will receive 2x in-person consults (baseline and week 2) with an Accredited Practicing Dietitian for approximately 1 hour each to help participants identify where they can make changes to their diet, tips and diet resources on how to increase fruit and vegetable intakes. Diet resources included meal planning template, information on energy restrictions for weight loss, government departments including resources from The Dietitians Association of Australia, Nutrition Education Materials Online, Australian Healthy Food Guide. These resources provide general information on weight loss, improving overall diet and increasing fruit and vegetable intakes. Resources are provided at the baseline dietitian consult and participants are encouraged to use resources as needed for the study duration. Dietary feedback will be based on a report generated from the Australian Eating Survey (AES) food frequency questionnaire results which compares intake to national guidelines. The AES survey will be completed in baseline session of the study. Participants at baseline are provided with a weeks worth (~49 serves) fruit and vegetables to demonstrate how much they should be consuming during the study. For the remaining 9 weeks participants are instructed to continue diet plan by supplying their own fruit and vegetables and are reimbursed with a $100 gift card at the conclusion of the study to cover additional costs of increasing fruit and vegetable intakes. Participants instructed to incorporate recommended serves of fruits and vegetables into their diet for the 10 weeks of the intervention. Strategies and plans on how this could be achieved were discussed in sessions with the dietitian. Diet recalls and weight were collected at week 2 to assess adherence to the intervention initially and determine additional strategies that would help participants comply with the intervention for the remainder of the study. Exercise: 2x exercise sessions will be held at baseline and another 2x exercise sessions at week 10. In the first exercise session participants will complete an aerobic fitness test on a treadmill (VO2max test, vigorous intensity assessed on VO2 output data) to determine their maximum aerobic fitness capacity (test goes for approximately 10-15mins), results from this test will be used to determine speed for interval session held approximately one week after the VO2max session. Total duration for the first exercise sessions approximately 1 hour. Interval sessions contained 6x3min intervals conducted on a treadmill with a 1.5min rest between each interval (approximately 30mins). Interval sessions are of vigorous intensity at 90% VO2max capacity, this is assessed using the Borg RPE scale. Total duration for second exercise sessions including the interval session go for approximately 2 hours. This session also included a dietitian consult. Exercise sessions are supervised by a dietitian who is trained in performing exercise testing. Additional exercise science students and interns, who are also trained in performing the exercise tests, provide additional supervision/support during the exercise testing sessions. All sessions are completed individually in a one-on-one session. Participants encouraged to maintain normal physical activity routines for the duration of the study. International physical activity questionnaire undertaken at baseline and follow up to determine changes in physical activity levels and session attendance are used to monitor adherence to the intervention. Inflammation: blood samples collected in interval sessions prior to interval test, initially after intervals completed and 1 hour post interval session.