A combination of a healthy diet and exercise plan can help reduce body fat in adults better than just diet alone, according to research by the National Institutes of Health. Creating a three-week diet and fitness plan can help you adopt healthy living habits and lead your way to a healthier lifestyle.
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Creating Your Fitness Plan
The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intense aerobic activity each week, supplemented by two days of strength-training activities. Aerobic activity includes swimming, running, cycling, walking and household chores like gardening or raking leaves. Strength-training includes lifting weights, like bicep curls or shoulder presses, or body-weight exercises, like squats, push-ups and planks.
Changing Your Diet
To develop a nutrition plan for three weeks, follow guidelines set by the U.S. Department of Agriculture. It recommends that adults eat a balanced diet of fruits, vegetables, lean meats and whole grains while avoiding processed foods and unnecessary fats. Make sure you eat breakfast on a daily basis, as it kick-starts your metabolism for the day.