how to plan a healthy eating plan

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Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. She received Sher medical degree from the University of the West School of Medicine and completed Sher specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. She has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, she was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: • Internal Medicine • Child Diseases • Critical Medicine • She is also a Diplomate of The American Board of Anxiety Medicine. EDUCATION Postgraduate: • University of Nevada School of Medicine • Residency: Internal Medicine

Six Steps to Create Your Plan for Health and Diet

Life becomes dull if you are not healthy. It has become exhausting by doing everyday tasks. A healthy lifestyle helps us live life to the fullest, and keeping a healthy lifestyle sometimes gets intimidating. It requires changes and commitments. The first step towards a healthy lifestyle is understanding your body and its needs. Each body is unique and thus requires a unique and personalized health and diet plan. Here are six steps to create your personalized plan towards a content life.

  1. Understand your body:

Each body on the planet matches one of the three scientifically known somatotypes. One must understand their body type before diving into a plan. So, what are the three types?

  • Ectomorphs:

The ectomorph type is typically petite. They have a small bone frame structure. They are not able to gain weight as effortlessly as others.

  • Mesomorphs:

The mesomorphs fall between the ectomorphs and endomorphs. They have a muscular body. As compared to the ectomorphs, weight gain is easier for them.

  • Endomorph
  • Endomorphs are the last category. They have a soft body. The fat in their body is higher than the recommended percentages owing to their low metabolisms.

These body types are not adamant. It may be possible that your body is a mixture of the three types. Which body type do you think you are? If it is not clear to you, many tools can help identify the body type.

  1. Define your goal:

Throughout our lives, we set goals and targets to achieve greatness in life. They help us to remain motivated. They also facilitate us in achieving our outcomes. An undefined goal is as good as no goal. For example, if you define your goal to gain weight, it might be possible to stop trying after gaining one or two pounds.

We need to make sure our goals are SMART. It is an acronym designed to help make our goals Specific, Measurable, Attainable, Relevant, and Time-bound. We must follow the approach to ensure that we easily attain our goal in the period.

There are several techniques to stay focused on your goal. Experts recommend creating smaller goals to achieve the primary goal. It makes the process seem simple and gives a sense of achievement to the person.

  1. Plan your Exercise:

Exercise is the key to life. It has a range of benefits, from regulating sleep to fending off deadly diseases. It is essential to choose an exercise corresponding to your body type. One should always opt for a balanced exercise plan. A balanced exercise plan includes a combination of moderate and intense workouts.

Cardio is the exercise for the heart and lungs. It increases stamina, so when you walk up a flight of stairs, you are not breathless. It also helps to decrease body fat and reduce bad cholesterol. Unhealthy cholesterol is the primary cause of a heart attack. Any activity that increases your breathing and heart rate is part of the cardio exercise.

Another excellent type of exercise is the strength and resistance exercise. Strength exercises work the muscles of the whole body and strengthen the muscles, and enhances bone growth. If you want to work on your posture, strength, then exercises should be your priority.

It is necessary to mix the type of exercises. The easiest solution to combine cardio and strengthening exercise is to invest in a vertical climber machine. It adds a challenge to the training. Try to find the best vertical climber machine that can provide many benefits, such as improving overall body strength. It reduces the risk of diabetes. It is excellent equipment for burning calories.

A beginner should start gradually without any pieces of equipment. After a month or so of exercising, you can start adding bits of equipment like dumbbells to your routine.

  1. Pen it down:

It is beneficial to write down your plan. It bounds us to work out even when we don’t feel like it. It also helps us to track when to do which exercise. You can also put an alarm to remind you of the exercise time. It will help strengthen the exercise habit.

  1. Prepare your diet:

Exercise is useless until combined with a diet. Like exercise, one cannot copy someone else’s diet plan. A healthy diet provides a body with all the nutrition. Everybody has a different calorie requirement. For example, a person aiming to lose weight will reduce their calorie intake. On the contrary, a person seeking to gain weight will increase their calorie intake. However, everyone must have a portion of fruits and vegetables, dairy, and protein in their diets.

  1. Monitor your progress

The last but equally important step is to monitor your progress. After strictly following your plan, stop and evaluate your plan. Evaluate which areas of your plan can improve. Once identified, make necessary amendments so you can reach your goal proficiently.

The last verdict:

‘Health is wealth’ is more than just a saying. It is the truth of life. Without health, one cannot enjoy the gifts life has to offer. We should all strive towards a healthy life. Planning makes it easier to achieve our goals. With dedication, we can achieve our goals and live a happy life.

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