Posted on February 19, 2011 by Dave W

Nutritious eating and moderate exercise yield a physically healthy human body. Eating and exercise must occur in a sustainable manner so as to become a regular part of life. A three-week plan for gradually implementing these principles into your life can show you that after the plan ends, your healthful eating and exercising can continue.

In “Healthy Eating Pyramid,” the Harvard School of Public Health shows that food consumption should focus on whole grains, fruits and vegetables, healthy oils and fats, nuts, seeds and other vegetarian protein sources, and white meats and eggs. Harvard School of Public Health states that other types of foods, such as white bread, red meat, butter and sweets, should be eaten rarely. In “Counting Calories: Get Back To Weight-Loss Basics,” MayoClinic.com indicates that maintaining or losing weight mandates that you consume the same amount or fewer calories than you expend.

In “The Exercise Habit,” Family Doctor states that 30 to 60 minutes of exercise at least four times a week is a healthful exercise goal. Family Doctor also indicates that almost any exercise is beneficial, so doing less than this goal is better than doing none. MedlinePlus, in “Exercise and Physical Fitness,” lists a number of dedicated exercise activities such as jogging and bicycling, as well as a number of ways to exercise amid everyday life, such as mowing the lawn or taking the stairs. The key of healthful exercise, though, is finding the exercises that you enjoy.

The Week 1 Plan is all about creating good eating and exercise habits. Every day this week, adhere to Harvard School of Public Health’s eating recommendations. Try not to count calories; instead, focus upon creating meals and small snacks that are well-balanced and portioned so that, after eating them slowly, you feel full. Enjoy something small each day from the Harvard School of Public Health’s list of foods to be eaten rarely. For exercise this week, pick five days in which you will work out for at least 30 minutes. Cycle in a few different types of exercise to keep it fresh. Also, consider trying a few dedicated exercise activities as well as adding exercise to your daily life.

The second week is all about beginning to develop good habits. Eat with the same goals this week, to consume mostly the recommended foods in balanced and moderate proportion, with just a few non-recommended treats mixed in. Challenge yourself this week to get creative and try one new fruit and one new vegetable that you haven’t eaten before. This week’s exercise plan is the same as last week; at least five days of exercise for 30 or more minutes. Get creative with your workouts this week, though, and try something new. Try a powerwalk with a few friends, a yoga class or maybe a spin class.

You have completed two weeks of healthful eating and exercise, and these behaviors are now becoming habitual. If you have the goal of losing weight, try to eat fewer calories than your body burns during daily life and exercise this week. Do this by eating very small portions of the non-recommended foods only every other day. Do this also by doing five days of workouts, but increasing three of those five days to 45 minutes of exercise. To keep motivated, create an end-of-week goal of treating yourself to a pedicure, a new book or something that’s unrelated to food or exercise, but that will make you feel good. Congratulations, as you are on your way to a healthy lifestyle!

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