Every diet or workout program is a compromise: You emphasize certain goals at the expense of other factors. Furthermore, different people have different needs when it comes to nutrition and fitness.
Sustainability
Any effective diet and exercise program must be sustainable over time, says health counselor Maya Paul. Aggressive programs may have impressive short-term gains, but people who take them on usually abandon them early and return to their original state. According to Paul, healthy and sustainable programs should result in a maximum of one to two pounds of weight loss per week.
Nutrition
Any effective diet must come from a baseline of healthy nutrition. Without it, your ability to lose weight, stay healthy or even function begins to degrade. Walter Willett, Harvard nutritionist and author of "Eat, Drink and Be Healthy," recommends only taking on diet plans that conform to recognized healthy nutrition such as that in the Harvard Food Pyramid. Avoid diets that advise eating any particular food, or kind of food, out of proportion with healthy practices.
Cardio
Personal trainer Bill Phillips recommends getting moderate to vigorous cardio exercise two to three times per week, for 20 to 30 minutes per session. This is enough to give you the benefits of regular cardiovascular exercise without risking damage to your joints. According to Dr. Mehmet Oz, co-author of "You: The Owner's Manual," more aggressive training can cause wear and tear to the cartilage around your hips, knees and ankles. Though you might not feel it right away, your body will cash that check as you age.
Resistance
A good workout plan will include resistance exercise, such as calisthenics or lifting weights. Although these exercises don't burn calories the way cardio workouts do, they contribute to muscle strength. Bodies with more muscle burn more calories in all activities, leading to rapid, healthy weight loss. In her landmark book "Strong Women Stay Young," Dr. Miriam Nelson notes that maintaining strong muscles is one of the best ways to keep your body healthy and active as you get older.
Goals
Setting a progressive series of goals is key to success in any program. Phillips recommends writing down your diet and exercise goals and putting the list in a prominent place, such as your bathroom mirror. Sample goals might be running a total of 100 miles in three months, losing 10 pounds, or sticking to your diet for 10 consecutive days. Phillips suggests tracking progress toward your goal in a journal.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett et al; 2006
- "You: The Owner's Manual"; Michael Rozien and Mehmet Oz; 2005
- HelpGuide: Healthy Weight Loss and Dieting
- "Body For Life"; Bill Phillips; 2006
- "Strong Women Stay Young"; Dr. Miriam Nelson; 2000
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