Reach Your Healthy Weight With Diet and Exercise

Reach Your Healthy Weight With Diet and Exercise

A healthy weight is vital to physical and emotional health. People who are overweight are at greater risk of heart disease, Type 2 diabetes, high blood pressure and some types of cancer. Fad diets won’t work and may even endanger your health. Diets that deprive your body of the necessary nutrients and starvation diets can cause lasting physical injury. The best way to reach your healthy weight is to eat a well-balanced diet, exercise and get plenty of rest.

Make sure to eat foods from all the food groups, naturally avoiding foods that cause allergic reactions or other adverse reactions. Try to eat a balanced diet consisting of grains, vegetables, fruits, beans, dairy and meats. Vegans and vegetarians need to increase their consumption of protein-rich vegetables, such as beans and grains to make up for the lack of animal protein in their diets. Take white processed flour and bread out of your diet and replace it with a healthier alternative like whole grains. Avoid processed sugar and sugary drinks like sodas. Instead, drink natural juices.

Everyone should get at least 30 minutes of exercise every day. Exercise is movement that causes the body to burn calories for energy. You don’t have to go to the gym. Any kind of physical activity counts. Walking and climbing stairs counts as physical activity if it helps to increase your heart rate. Moderate physical activity includes brisk walks, easy hiking, dancing, riding a bicycle, low impact aerobics and playing golf. Vigorous activities include jogging, running, weight lifting and playing games like basketball or soccer.

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To find your healthy weight, use the United States Department of Agriculture calculator located on the USDA website at (). Enter your weight, age, sex, height and your current level of physical activity in the My Pyramid Plan boxes. The website will calculate your weight and other factors and then present a diet and exercise plan to help your reach your healthy weight. If you want to lose weight, the plan can be modified to help you make healthy choices for weight loss. You will also be presented with food options from the different food categories along with recommended amounts of food. You can set goals and even track your progress on a daily basis.

Before you decide on any weight loss program be sure to see a doctor for a thorough check up. Then exercise and eat a well-balanced, nutritious healthy diet to reach your healthy weight.


Steps to a Healthier Weight, United States Department of Agriculture