Developing a Personalized Nutrition and Exercise Plan

There is no better time than the beginning of the New Year to develop your own personalized nutrition and exercise plan. New Year's resolutions are great but without a formal plan, even the best of intentions tend to be pushed aside and eventually forgotten. This is not something you should forget about. If you have unhealthy eating or lifestyle habits, or are obese, you are putting yourself at risk for high blood pressure, high cholesterol levels, diabetes and heart disease among other health conditions. Here are some tips for developing your own personal nutrition and exercise plan.

Access the USDA Website of the Department of Health and Human Services National Institute of Health. From here, you can calculate your body mass index (BMI). Any BMI over 25% can be considered overweight. BMI's of 30 or greater is the start of obesity. Calculating this percentage may give you a good idea to where you stand in relation to being overweight or obese. This is not about how you look; this could save your life by taking preventative measures now and avoiding the diseases caused by obesity.

Start with a realistic goal. If you are overweight or obese, even a small amount of weight loss can help reduce your risk to developing obesity related conditions. The BMI will give you a recommendation of how much weight you should lose to bring yourself to a healthy level. For example, the analysis may say that to reach a healthy BMI you should lose 10 percent of your current weight.

The United States Department of Health and Human Services publishes "Dietary Guidelines for Americans." Here you can find guidelines for healthy eating habits promoting a healthy lifestyle and reducing risks for diseases. You can also access important tips for getting adequate nutrition, managing your weight, physical activity, a review of all the basic food groups, food safety, and information on how to develop healthy eating patterns. If you have certain medical conditions such as a compromised immune system or anemia, nutritional supplements may be necessary.

Just eating healthy is not enough. If you are overweight, you must incorporate physical exercise into your lifestyle. This does not have to be anything drastic. It could be as simple as increasing your normal physical activities. Park farther away from the store and walk the distance or take the stairs instead of the elevator.

Many common household chores are also great exercises. Some examples are washing and waxing a car, gardening or raking leaves. Sports are also excellent exercises. Try walking a mile in 20 minutes. The brisk walking will increase your heart rate and help burn excess calories. Start your exercise program slowly and gradually build upon it. Ideally, you should be exercising 30 to 45 minutes for five days a week.

Starting a nutrition and exercise plan is not an easy thing to do. You may fail before you succeed. Do not give up! Try and try again. Here are a few healthy eating tips: limit fats, sugars and sodium. Do not use food for comfort. When you feel this urge to eat for comfort, replace it with another activity such as going for a walk. Reward yourself for small successes with activities such as watching a favorite movie, buying a favorite music CD, taking an afternoon off from work, or just spending some quiet "me" time. Good luck! Your dedication and perseverance is going to pay you back with a healthier and happier lifestyle.

Sources:

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=271

http://www.nhlbisupport.com/bmi/

http://www.health.gov/dietaryguidelines/dga2005/document/default.htm