Developing a workout and diet plan that is sustainable and realistic can be a challenge. Make it easy on yourself by including physical activity you enjoy and include healthy versions of the foods you really like. If you set up an overly ambitious workout routine and rigid diet, neither will last very long. Instead, aim to get at least 30 minutes of cardiovascular exercise (pumps blood through the heart and body and air through the lungs), five days a week. Create a healthy eating plan that includes whole vegetables, fruits, whole grains, lean proteins and non-saturated fats. The U.S. Department of Agriculture has designed several versions of the My Food Pyramid to help you get started. Eat several small meals instead of two or three larger meals to improve digestion and keep blood sugar levels steady.
Things You'll Need
- Exercise log
- Food journal
- Whole vegetables, fruits, whole grains such as oats, brown rice, millet, quinoa, basmati
- Non-saturated fats: olive, flax seed, hemp seed, canola and fish fat
- Lean cuts of beef, poultry
- Legumes
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