Start With a Flexible Plan
To make any program work long term, it must be flexible. Even on a diet or fitness plan, you can still enjoy special occasions and holidays, and one “bad” day on occasion should not derail you. Practice moderation and look for healthier alternatives like taking the stairs, choosing healthy snacks and limiting portions.
Eat a Well-Balanced Diet
Many diets eliminate some food groups completely. Instead, opt for a well-rounded diet. For example, carbohydrates, or carbs, are essential for quick energy and for processing fats. In fact, fruits and vegetables are carbs and are a better choice than processed options, as your body consumes them at a slower rate. Eating these healthy carbs in moderation prevents them from being stored as fat.
Get Active Every Day
Dr. Wendt believes in being active every day but limiting intense workouts to three or four times per week. Those involve getting the heart rate up and keeping it up for about 20 minutes. Staying active, even if it’s just a walk through the neighborhood, can prevent boredom eating and help you stay on track.
Be Smart About Supplements
Vitamins and supplements have become very popular, but eating a well-balanced diet should provide you with most of the nutrients you need. That being said, a daily multivitamin can be helpful in supplementing a diet that may be lacking. Avoid supplementing vitamins in quantities greater than the U.S. Recommended Daily Allowances, and be weary of supplementing fat-soluble vitamins such as A, D, E and K, as they can cause harmful side effects if over consumed.
Reduce Your Stress
Stress revs up the body’s immune system and readies the body for immediate action, whether that be the fight or flight response. While this response can be helpful during physical endeavors, it can also increase hunger as your body seeks out additional calories in preparation for avoiding stressors. Take part in regular activity and get adequate sleep to help lower your stress.
Leading a healthy lifestyle doesn’t have to be overwhelming. Remember it’s okay to slip up every once in a while, so long as you stay focused on your goal. Your overall health and wellness will thank you.
John Wendt, MD, is a board-certified family medicine physician at BJC Medical Group at Wentzville. You can schedule an appointment with Dr. Wendt by calling 636.928.WELL.