A Healthy Diet Plan
Losing weight, gaining weight or maintaining a healthy
weight can be a difficult task. However, if you learn to eat healthy and
exercise regularly, and you train your body to accept that - instead
of a daily task, it can become a "way of life."
Here is a simple 5 step plan that can help you learn how to live
a healthier life:
Get into a Healthy Eating Mindset:
If you are going to lose weight or gain weight you must believe that you
can do it. If you are discouraged, you will not be
able to do it. You must think, I CAN LOSE WEIGHT. I WILL
LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW!
This may seem a little over the top - but it's not.
You need to get yourself into a healthy mindset. You need
to give yourself positive reinforcement and pump yourself up.
You may need some help to get into a healthy mindset.
It is not a weakness to admit that you need
help. In order to be a healthy person, you have to admit
that sometimes you just can't do it by yourself. You may
need the help of a trained professional (a doctor, a dietician,
a personal trainer) or simply a support network of friendly
people. If you have tried to do it on your own and have failed,
then it is time to get the help that you need - start with your
Your support network can be composed of people that
are available for you to talk to, they should be positive people
and they should believe in YOU.
If you don't want to count on your friends and family - you may
need to go out and pay for a diet plan - Weight Watchers,
Jenny Craig, NutriSystem are a few of the programs that also
provide a support network of actual people you can talk
to and find encouragement from.
Find Motivation, Set Goals, and Reward Yourself:
Motivation to lose weight or get healthier is going to be
completely up to you! Whether you are just trying
to lose a few pounds to go to your high school class reunion
or you are trying to lose fifty pounds so that you can
be a healthy person and play with your children... You need
to find a motivation.
Once you have a motivation, set attainable goals.
Set goals that you know you can achieve.
In other words, don't try to lose five pounds in one week.
One or two pounds per week is a small, attainable goal.
Also, plan to reward yourself when you've reached your goal.
For instance, if your motivation is to shed ten pounds to
go to your class reunion, then reward yourself with a new outfit
to wear to the reunion. Or, if your motivation is to lose
50 pounds so that you will feel healthier, plan one fun day going
to an amusement park when you've reached your goal weight.
Take little steps. Motivate yourself using rewards every step
of the way. Set goals and rewards. For instance,
"When I lose 5 lbs, I will reward myself with a new pair
Set your own rewards based on what you really, really want.
Follow through - don't just say you will reward yourself and
then conveniently forget because there are more important things
to buy or do - GO THROUGH WITH YOUR REWARD PLAN.
Plan to Eat Healthy Foods and Healthy Serving Sizes:
Fats, Oils and Sweets - use sparingly.
Milk, Yogurt, Cheese - 2 to 3 servings.
Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings.
Vegetables - 3 to 5 servings.
Fruits - 2 to 3 servings.
Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings.