Meet with your regular doctor. Talk to them about what your goals are, any diets or exercise programs you’ve done and any lifestyle changes you’ve made. Discuss any strategies to keep up your momentum going forward. A registered dietitian is a nutrition professional who will be able to provide you with information and a healthy eating plan. If you have been losing weight and have finally reached your target weight, you will need to change to a diet focused on maintaining your weight, not shedding or gaining pounds. Your dietitian will work with you to make a meal plan that meets your new goals and provide you with appropriate levels of nutrition.
Small goals at healthy, maybe you want to run a 5k. Set a long-term goal to run a 5k in two months, and smaller goals leading up to the race — be able to run 2. 5k by the end of the first month, or goals to run 5k in shorter and shorter amounts of time. Ensure your goals are realistic for you - just being able to stand unaided is a huge achievement for some people. Keep striving for higher goals. Maybe next you will run a half-marathon. Continue to go above and beyond your small goals. You can keep setting smaller goals as you go. Don’t beat yourself up if you stumble or fail to reach goals right away. As you’ve likely learned on your quest to get as fit and healthy as you can be, goal attainment is not linear and can be a struggle — making an achievement that much sweeter. Be realistic and set yourself up for success. Factor in for setbacks. Goals that are too difficult or too big may not be realistic for you. Make sure you’re able and willing to do what it takes to meet your goals. Even the fittest and healthiest people can colds or strained ankles which alter their exercise regimens, temporarily. You can’t control everything. [2] X Research source
Meal plans are the framework for all your meals and snacks for a week or two. This will give you the information to keep you on track and give you the basis for a grocery list, which can help you avoid impulse or huger shopping. Write out what you’ll be eating for each meal, snack, and beverage. Keep this information written in a calendar or a notebook. You may also want to note what meals require meal prep and when you’re planning on doing your meal prep throughout the week. For example: Breakfast: 1/2 cup of oatmeal with berries, Lunch: spinach salad with grilled chicken (grilled over the weekend during meal prep), Afternoon snack: 1 individual Greek yogurt, Dinner: grilled salmon, steamed broccoli and brown rice (broccoli cut during meal prep). The more detailed you are with your meal plan the more likely you are to stick to your plan and not deviate. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Just saying that you are going “get fit” is like telling someone to build a house without a blueprint. These step by step goals can help keep you on track. Start your exercise plan with your goal. It might be: run your first 5k, run for 20 minutes straight without walking, etc. After your goal, write out the exact steps you need to take to meet your goal. For example, if your goal is to run a 5k your plan could be: Run/walk 1 mile three days a week for one month, run/walk 2 miles four days a week during the second month, and run/walk 3. 1 miles four to five days a week during the third month. Another option is to follow your favorite fitness guru’s plan. Many well-known fitness coaches have programs on the market that can be implemented into your current lifestyle.
You may have done diets in your past to help you reach a healthier weight or improve your overall health; however, following an extreme diet forever is not realistic and most likely something you’re not going to do. For instance, you don’t need to completely eliminate treats and traditional foods that might not fit into your eating plan. Allow yourself these things on special occasions or as an occasional treat, just don’t make a habit of eating them every day.
When you skip meals or snacks regularly, you’re putting yourself at risk for nutrient deficiencies, unwanted weight loss, and fatigue. [6] X Research source Make sure you eat at least three meals daily. Some people may prefer to eat five to six small meals daily. Whichever meal pattern works best, try to stick to this each day. It’s also recommended to eat every four to six hours. That means you may need to include a small meal or snack throughout the day. [7] X Research source
A balanced diet will support a healthy weight, an active lifestyle and a healthy body. Eat each food group most days and throughout the week, and eat a wide variety of a foods from within each food group as well. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Eat enough from each of your food groups. It’s typically recommended to eat five to nine servings of fruits and vegetables,[10] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source [11] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source three to four servings of grains,[12] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source and a serving of lean protein at each meal and snack[13] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source .
There are a variety of processed foods out there. Limit: frozen meals, processed meat, pastries, candy, chips, and crackers. Also limit soda, sports drinks, energy drinks, sweetened coffee beverages, and teas. These are also typically higher in calories and sugar. Limit alcohol. Although this isn’t necessarily considered junk food, it’s a beverage that should be consumed in moderation. Most health experts recommend women consume no more than one glass daily and men consume no more than two glasses daily. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Water is important for a variety of functions in your body including: maintaining body temperature, lubricates joints, protects organs and keeps tissues moist. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Most experts recommend consuming at least eight to 13 8-oz glasses of water daily. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you’re not a big fan of plain water (some people just don’t like water), consider adding a no calorie water flavor enhancer to boost consumption. Or, if you love the bubbles of soda, drink club soda (not tonic water, which has calories) and add a little water flavor enhancer or lemon or lime.
Consider finding a workout buddy to hold you accountable and maybe make your routine a little more fun. If you know your friend is counting on you for that run at 7am, you will be less likely to hit the snooze button and skip your workout. It’s typically recommended to do at least 150 minutes of cardio activities each week. However, for even more health benefits, you can do up to 300 minutes of cardio weekly. Incorporate regular strength training into exercise regimen one to three days a week. Weight training carries benefits of strengthening muscles, building and maintaining bone density and increases overall metabolism. Include enough exercises to work each muscle group. Some people break it up to upper body one day, lower body another day, and then core muscles on the third day.
Baseline or lifestyle activities are things you can do throughout your day to get you moving and more active. These little activities may add up at the end of the day to a significant amount of calories or active time. Try walking more often, taking the stairs or standing and doing exercises during TV commercials. On the opposite spectrum, try to limit times when you’re more sedentary. Limit “screen” time in front of the TV, computer or sitting while you work.
Use a method that works best for you. In addition to old fashioned pen and paper journal, numerous free apps can allow you to track both nutrition and fitness online or even from your smartphone. Weigh yourself once a week. Try to weigh yourself at the same time of day (ideally right when you wake up) and in the same clothes (or naked) so you can get a more accurate trend. Remember that your weight fluctuates throughout the day based on many factors. Take your measurements every month. Knowing how many inches you’ve lost will tell you how much body fat you’ve shed. Sometimes the scale may report a higher number than you look or feel due to adding muscle mass. Knowing your measurements may provide you with a truer metric.
Sleep is an integral part of your health. During sleep, your body is repairing and recovering from the day. Studies have shown that those people who do not get the recommended seven to nine hours of sleep each night are more at risk for: heart disease, high blood pressure, diabetes, and obesity. [22] X Research source Use your bed only for sleep and sex. Do not work or watch TV in bed — train your brain to understand that when your head hits the pillow, it’s time to go to sleep. Make sure you are turning off electronics well before trying to sleep and keeping them out of the bedroom as much as possible. Tablets, laptops, TV, and even your smartphone emit a particular kind of light (blue light) that can stimulate your brain and make it hard for you to sleep, even when the electronics are turned off. Try to go to bed and wake up at the same time, even on weekends. Make sure your room is dark, cool, and inviting. Try to keep clutter out of the bedroom. If improving your sleep hygiene doesn’t work, talk to your doctor about what might be causing your insomnia.
Meditation Yoga Deep Breathing
