How to stay fit and healthy ? How to make a plan to stay in shape and healthy ? | Health Tips
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You did it! You have reached the level of fitness and health you have been striving for. Now that you've achieved some of your health-related goals, you'll need to focus on staying fit and healthy by maintaining a healthy lifestyle. You may have changed a lot about what you eat, your habits, and/or your exercise routine. Sometimes it can be overwhelming to keep up with all the big changes you've made to be more fit or healthy. Long-term maintenance of these adjustments might be challenging for many people. With the lifestyle you have built, you can feel overburdened, worn out, or bored. To remain healthy and fit, there are numerous options.
How to make a plan to stay in shape and healthy ?
Contact your doctor and registered dietitian.
When you change your focus from losing weight or meeting a certain goal to maintaining the healthy body you've been fighting so hard to achieve, your dietary needs may change as well. Before you get fit and healthy, you've probably met with your doctor and/or nutritionist, and now would be a good time to follow up and discuss your new goals. If you haven't met with one of these health professionals, now is a great time to make an appointment. This is especially important if health for you means beating an illness, recovering from surgery, or finding a strategy to manage a chronic illness.
- Meet with your regular doctor. Talk to them about what your goals are, the diets or exercise programs you've been on, and any lifestyle changes you've made. Discuss any strategies to keep the momentum going.
- A registered dietitian is a nutrition expert who will be able to provide you with information and a healthy eating plan. If you have been losing weight and have finally reached your goal weight, you will need to switch to a diet focused on weight maintenance, not weight loss or weight gain. Your dietitian will work with you to create a meal plan that meets your new goals and provides you with the appropriate level of nutrition.
More Read : How to Re-Energize your weight loss plan ? 6 tips help you to lose weight.
Reevaluate your goals.
Getting healthy and fit was certainly one of your prior ambitions. Setting new objectives now that you've arrived at this stage will help you stay motivated. Try to set both immediate and long-term objectives. According to studies, creating smaller, more manageable goals will enable you to eventually reach a larger one.
- Small health goals, maybe you want to run a 5k. Set a long-term goal of running a 5k in two months, and smaller goals before the race—being able to run 2.5k by the end of the first month, or a goal to run a 5k in ever-shorter time. Make sure your goals are realistic for you - just being able to stand unaided is a huge achievement for some people.
- Constantly strive for higher goals. Maybe next time you'll run a half marathon. Keep beating your small goals. You can set smaller goals as you go.
- Don't beat yourself up if you stumble or don't succeed in achieving goals right away. As you've probably learned in your quest to get as fit and healthy as you can be, reaching your goal isn't linear and can be a struggle—making success all the sweeter.
- Be realistic to set yourself up for success. Think about the mistakes. Too ambitious or challenging goals might not be achievable for you. Verify that you have the skills and motivation necessary to accomplish your goals. Even the healthiest and fittest individuals can experience a cold or injured ankle that causes them to temporarily alter their exercise regimen. You have no power over everything.
Write down your menu.
Meal plans are a great tool when trying to stick to a healthy eating plan. They facilitate long-term adherence to the plan. Again, this is something that a dietitian specializes in, so use them as a resource and get help creating a meal plan that fits your needs.
- Meal plans are a framework for all your meals and snacks for a week or two. This will give you information to keep you on track and give you the basis for a grocery list, helping you avoid impulse or larger purchases.
- For each meal, snack and drink, write down what you will eat. Keep this information written down in a calendar or notebook. You can also note which meals require meal prep and when you plan to prepare meals during the week.
For example:
- Breakfast: 1/2 cup oatmeal with fruit Lunch: Spinach salad with grilled chicken (grilled over the weekend during meal prep)
- Afternoon snack: 1 single Greek yogurt
- Dinner: Grilled salmon, steamed broccoli and brown rice (broccoli chopped during food preparation).
- The more specific your meal plan is, the more likely you are to follow it and stay on track.
More Read : What you should know about binge eating and the keto diet | Weight Loss Tips
Design your exercise plan.
Similar to a meal plan, an exercise plan is a detailed list of what you plan to do in terms of physical activity. You may want to enlist the help of a personal trainer to help you set new fitness goals and perhaps mix up your exercise routine.
- Just saying you're going to "get fit" is like telling someone to build a house without a plan. These step-by-step goals will help you stay on track.
- Start your exercise plan with your goal. It could be: run your first 5k, run for 20 minutes straight without walking, etc.
- After your goal, write down the exact steps you need to take to achieve your goal. For example, if your goal is to run a 5k, your plan might be: Run/walk 1 mile three days a week for one month, run/walk 2 miles four days a week during the second month, and run/walk 3.1 miles four on five days a week during the third month.
- Another option is to follow the plan of your favorite fitness guru. Many well-known fitness trainers have programs on the market that can be implemented into your current lifestyle.
