Many diet and exercise plans exist, yet the obesity rate in the United States is on the rise. More than two-thirds of Americans are overweight, according to the Weight-Control Information Network. You may want to lose weight and have tried diet after diet with success, only to gain your lost weight back. Develop a diet and exercise plan of your own that you can live with easily for one month.
Lifestyle
Your one-month plan must fit your current lifestyle, allowing you to make small, lasting changes. Determine the things that you are OK with changing, and the things that you do not want to change. Work on implementing your new plan by making the easiest changes. Examples are cutting down on portion sizes, adding more fruits and vegetables to your diet, drinking eight glasses of water per day, adding 15 minutes of cardiovascular exercise per day, and cutting your alcohol intake in half. Fat and alcohol contain 9 and 7 calories per gram, respectively, it makes sense to cut down on fat and alcohol for an easy decrease in caloric intake.
Schedule
If you are unable to commit to an hour in the gym every day because of lack of time, do activities that are easy. For instance, if you already take the dog for a walk, add on an extra 15 minutes or walk at a higher intensity. A full hour of brisk walking, for instance, burns 297 calories, according to the American Cancer Society. Find healthful snacks and meals that you can eat on the go, instead of consuming less healthful choices. Add extra physical activity into your busy lifestyle. Instead of sending an email, walk to someone's desk. Instead of taking the elevator, take the stairs.
Reasonable Goals
One of the reasons diet plans fail is that you may not have the willpower to go cold turkey on all of your favorite foods. Therefore, it is important to keep your favorite foods in your diet to make your plan successful. Cut the less nutritious foods you can live without completely out of your diet, or substitute these foods with low-calorie or low-fat options. Eat your "must haves" in moderation, by enjoying a small amount after dinner. Likewise, plan an exercise program that you can live with that provides enjoyment.
Set Priorities
The most important aspect of a monthlong successful diet and exercise plan is to keep a healthy focus. You may have a lot of self-doubt and do not like the way that you look in the mirror. It is time to take the focus off of your negative thoughts and start focusing on a healthy future. One way to keep negative self-talk under control is by snapping a rubber band around your wrist every time you have a negative thought. The main reason why you are implementing this program is that you want to give your body its best shot at a long and healthy life.
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