The key to reaching and maintaining a healthy lifestyle is not a short-term change, but in fact a long-term routine. Lifestyle modifications that include healthy eating, regular physical activity, and balancing your body’s food consumption with energy used are ways of life leading to a leaner and healthier you.1
For youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition with physical activity can lead to a healthier lifestyle.5 Your weight is a balancing act, and calories are part of that equation. Weight loss is the result of burning more calories than one consumes in their diet. The goal is to reduce extra calories from food and beverages, while increasing calories burned through physical activity. While weight loss seems simple, it can be challenging to implement a practical, effective, and sustainable weight-loss plan. The idea of successful weight loss is a commitment to making changes in your diet and exercise habits. If you are considering a new diet plan to become leaner and healthier, ask yourself the following questions before you begin:4
- Does it include various foods from the 6 major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources and nuts?
- Does it include foods you like and that you would enjoy eating for a lifetime – not just for several weeks or months?
- Can you easily find these foods in your local grocery store?
- Will you be able to eat your favorite foods or, better yet, all foods (even if some are in small quantities)?
- Does it fit your lifestyle and budget?
- Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?
- Is regular physical activity part of the plan?4
Strategies to jump-start healthy change in your life
The daily choices you make influence whether you maintain vitality as you age or develop life-threatening illnesses and disabling conditions, such as heart disease, diabetes, high blood pressure, and stroke. It is important to understand what is essential to enjoy a healthier, happier life, including carving out time to exercise and decreasing stress. Often, the biggest hurdle is just getting started. It is no surprise that it isn’t easy to change ingrained habits like driving to nearby locations instead of walking, or reaching for a donut instead of an apple. However, gradually working toward change improves your odds of success. Shaping your personal plan starts with setting your first goal and then breaking down choices that feel overwhelming into tiny steps that can help you succeed. Here are some strategies that can help you enforce healthy changes into your life:2
Strategy #1: Select a goal. Choose one that is the best fit for you. You will be more likely to succeed if you set priorities that are compelling to you and feel attainable.
Strategy #2: Ask a big question. Do you have a big dream that pairs with your goal? For example, do you want to run that marathon, climb that big mountain, or fit into that closet full of clothes?
Strategy #3: Pick your choice for change. Choose the goal that feels like a sure bet. Concentrate on one goal at a time. Once that change fits into your life, then you can focus on the next change.
Strategy #4: Commit yourself. Make a written or verbal promise to yourself and 1-2 supporters you wouldn’t want to let down. These supporters will encourage you through the tough times. Focus on why this goal matters to you and know the pros of reaching this goal.
Strategy #5: Scout out easy obstacles. Choose attainable goals and set yourself up for success. For example, if you want to eat healthier, assure that your kitchen cabinets and refrigerator are well-stocked with healthy foods.
Strategy #6: Brainstorm ways to leap over obstacles. Think about ways to overcome these foreseen obstacles. Set aside the time to work on reaching your goals or include healthy food choices on your grocery list.
Strategy #7: Plan a simple reward. Think of a reward you might enjoy for a job well-done. Steer clear of food rewards since this approach can be counterproductive.2
Habits of fit and lean people
Different strategies work for different people. Scientific evidence indicates that individuals who effectively maintain a lean shape over time stick to similar eating and activity habits. It all comes down to habits that promote a healthy weight.3
Use these 13 healthy habits as a guide to achieving a healthy, lean figure:3
- Use these 13 healthy habits as a guide to achieving a healthy, lean figure:3
- Eat a smart breakfast
- Listen to internal hunger cues
- Avoid skipping meals
- Eat most meals from home
- Load up on plant-based protein
- Avoid foods with added sugars
- Creatively add vegetables
- Choose 100% over 50% whole grain
- Use smaller containers
- Read ingredients before anything else
- Don’t drink calories
- Get adequate sleep
- Wear a pedometer3
Healthier eating
When it comes to weight loss, there’s no lack of fad diets, diet pills, or weight-loss surgery promising fast results to reach a healthy weight. Such diets and weight loss interventions limit your nutritional intake, can be considered unhealthy, and tend to fail in the long run. Staying in control of your weight contributes to good health now and as you age.1
The United States Department of Agriculture (USDA) endorses a program called MyPlate, which is a helpful reminder to find your healthy eating style and build upon it throughout your lifetime. Everything you eat and drink matters, and the right mix can help you become healthier now and in the future. MyPlate is a program that focuses on variety, amount, and nutrition. It encourages one to choose foods and beverages with less saturated fat, sodium, and added sugars. It suggests starting with small changes to build healthier eating styles and supports healthy eating for everyone. Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All food and beverage choices count. MyPlate helps you create a healthier eating style that meets your individual needs and improves your health overall. It encourages you to start simple and assists you to get tips, ideas, and a personalized plan to meet your food group targets. It allows you to find what works for you and your family within your food preferences, health goals, and budget.⁵
Tips on getting healthy
There are several ways to focus on becoming healthier. The CDC recommends the following 9 tips to boost your health and well-being all year long, including:1
- Eat a healthy diet: Make healthy food choices, including plenty of fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
- Move more, sit less: Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week.
- Rethink your drink: Substitute water for sugary or alcoholic drinks to reduce calories and stay safe.
- Get enough sleep: Adults need at least 7 hours of sleep per night. Being active during the day can help you fall asleep at night.
- Quit smoking: You can do it! Call 1-800-QUIT-NOW for free support.
- Be sun safe: Wear layered clothes and apply broad-spectrum sunscreen with at least SPF 15. Even in cold weather, the sun can damage your skin. UV rays, not the temperature, do the damage.
- Brush your teeth: Brush twice a day with fluoride toothpaste.
- Get your check-ups: Visit your doctor regularly for preventive services like cancer and diabetes screenings.
- Learn your health history: Talk to your family and your doctor about your family health history.1
You do not have to make these changes alone! Talk with your healthcare provider, family, and friends for support in your journey. Discuss the risks and benefits of improving your health and how to reach your goals safely. Ask yourself if now is a good time and if you’re ready to make some necessary changes for a healthier, leaner you.4
©2022HealthSpot References: (1) CDC (2018). New year, new healthier you. Retrieved on 12/11/2019 from https://www.cdc.gov/chronicdisease/resources/infographic/new-year.htm. (2) Harvard Health Publishing (2019). 7 ways to jumpstart healthy change in your life. Retrieved 12/11/2019 from: https://www.health.harvard.edu/healthbeat/7-ways-to-jumpstart- healthy-change-in- your-life. (3) Kirkpatrick, K. (2014). 13 habits of fit and lean people. Retrieved on 12/12/2019 from: https://health.usnews.com/health-news/blogs/eat-run/2014/04/03/13-habits-of-fit-and-lean-people. (4) Mayo Clinic (October 2019). Weight-loss basics. Retrieved on 12/11/2019 from: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483. (5) USDA (2019). United States Department of Agriculture 10 tips: Healthy eating for an active lifestyle. Retrieved on 12/11/2019 from: https://www.choosemyplate.gov/ten-tips-healthy-eating-for-an-active-lifestyle.