By: Owens Healthcare On: January 2, 2019 In: Community, Health Information, Owens Updates Comments: 0

We’ve all seen those “lose weight fast” fad diets promising for big results in a short amount of time. However, research shows the key to achieving and maintaining a healthy weight isn’t about short-term dietary changes, it’s about lifestyle changes. Those changes include balancing your caloric intake with healthy eating, regular physical activity, and keeping your mindset focused on positive outlooks.

Ever wonder if you are over or underweight? Click HERE to try this tool from the CDC in which you can figure out your current body mass weight status with this easy to use calculator. This calculator provides a Body Mass Index (BMI) and the corresponding BMI weight status category for adults 20 years old and older.

Achievable Goals

Once you determine your health status, the important part about creating a plan is to make sure your plans and goals are achievable and not too hard to reach. For example, if you want to go from not working out to working out, don’t set a goal to work out every day for 1 hour, instead, start off with a simple, easy to accomplish goal like working out 2 times a week for 20 minutes each. A lot of times people set their goals too high and when they don’t achieve them or start to slack, they tend to give up entirely. By setting an achievable goal, it helps motivate you to keep going!

Choose the right food

According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

You’re probably wondering, “Do I have to give up my favorite unhealthy foods entirely?” The answer is, no! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Healthier living starts with setting your mind to it and creating a goal for yourself. Surround yourself with people who will encourage you to stick to your goals and make sure to reward yourself every now and again!

Added Bonus: Click HERE to access a whole library of heart healthy recipes!

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Article Sources:
– https://www.cdc.gov/healthyweight/healthy_eating/index.html
– https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/keep-beat-heart-healthy-recipes
– https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html