Being healthy and skinny can be a great goal to work towards, but it's important to remember that being healthy is not always synonymous with being skinny.A person who is tall and lean may be healthy, but others who are shorter and stockier may not be.Maintaining your health and an appropriate weight is important for your build and lifestyle.It's possible to make your body both healthy and trim by following a healthy lifestyle.
Step 1: Talk to your doctor.
Regardless of your health goal, you should always talk to your doctor before changing anything about your diet, exercise plan or lifestyle to make sure it is safe for you.This is true if you have a health condition.If you want to lose weight, you should ask for a referral to a registered dietitian who can help you design a meal plan that will give you all the vitamins and minerals you need to stay healthy.Discuss your current weight, cholesterol levels, and blood pressure with your doctor.Some changes may be recommended based on your current health.If you keep in touch with your doctor, he or she will know if you are making any changes to your health.
Step 2: A healthy weight is determined.
If you want to be healthy, getting skinny might not be a good idea.Some people are not healthy.Aim for a healthy weight instead of aiming for skinny.Being too thin may increase your risk for infections, osteoporosis and other medical conditions.You can use an online calculator to find a healthy weight for you based on your age, gender, height, and activity level.If you want to find out if you're at a healthy weight, you can use your body mass index.You're considered a healthy weight if you have a body mass index between 18 and 24.9.You should see a doctor if you have a body mass index under 18.If you are in an Underweight category, gradual weight gain may be important.You can use one or more of these tools to determine if you are currently at a healthy weight.This information can be used to form more specific goals.Cardio and strength training can help you trim and tone your body if you're currently at a healthy weight.
Step 3: Write down your goals.
Getting healthy and aiming for a healthy weight is a broad goal and one that will most likely take a variety of changes on your part.Be specific with your goals.Writing out several smaller and more specific goals will give you a realistic idea of what you need to do to meet those goals.If you want to break out your goal, try categories.You can make a few goals in the following areas: diet, exercise and general lifestyle."Lose 5 pounds in two months", "Exercise three to four times a week for 30 minutes" and "Decrease my alcohol consumption to one to two drinks weekly" are examples of more realistic and detailed goals.
Step 4: Write a plan.
A plan will help you plan your journey.Whether or not you use a meal plan or exercise plan, these can serve as guides on your way to be healthier.A meal plan is a good place to start.You can use this to reach goals related to your diet and weight.Pick out a week's worth of breakfast, lunch, dinner, snack and beverages.This will show you how to shop for groceries and give you a plan for healthy eating throughout the week.You can schedule in exercise throughout the week with an exercise plan.It can help you see when and where you should be exercising.You should keep your plans on hand.As you get closer to your goals, you may want to change them.
Step 5: How many calories do you need each day?
You may want to come up with a limit on calories for yourself.This can either help you lose weight or keep it off.Each person needs a different amount of calories each day to keep their body functioning at an optimal level.Changing the amount of calories you eat can help you reach your goals.If you want to lose weight, cut out 500 calories a day.This usually results in a 1 pound weight loss each week.This is a safe rate of weight loss that will coincide with your goal to be healthy.If you want to maintain your weight, you can use an online calculator that uses your age, gender and weight to determine an estimated amount.You can use a food journal or journal app to count and track calories.You can see if your current intake needs to be adjusted to help you meet your goal.
Step 6: It's good to eat regular, consistent meals.
It's important to eat regularly throughout the day.Going too long between meals is not healthy and can lead to weight fluctuations.A variety of eating patterns can be used to fit your current lifestyle.It's generally recommended to eat at least three meals daily; however, you may find it easier to consume four to six smaller meals throughout the day.Breakfast is a good way to start your day.People who eat breakfast tend to have a healthier weight.It gives you the energy to focus throughout the day.You may want to schedule in a snack as well.When there is more than four to six hours between meals, snacks will help you transition from one meal to the next.
Step 7: A balanced diet is what you should eat.
A balanced diet can support a healthy body.This type of eating pattern will give you all the essential vitamins and minerals you need each day.A balanced diet includes foods from each of the food groups.There is a wide range of vitamins and minerals in each food group.You need to eat a large variety within each food group.There are different colors of fruits and vegetables to choose from.It is possible to avoid entire food groups or large quantities of food.Unless you have a food allergy, don't make any foods completely off limits.
Step 8: Eat a lot of fruits and vegetables.
A large part of your diet should be these foods.Some of the healthiest foods you can eat are provided by the food groups.Fruits and vegetables are considered to be healthy.They are low in calories and high in vitamins and minerals.They give your body a large amount of essential vitamins and minerals.Eating five to nine serving a day is recommended by most nutrition professionals.Even though fruits and vegetables are healthy, still stick to serving sizes.Eat 1/2 cup chopped or one small piece of fruit or 1 cup of vegetables or 2 cups of leafy greens or salad.
Step 9: Go for whole grains.
If you want to add more nutrition and health benefits to your diet, choose 100% whole grains over refined grains.All three parts of the grain are included in 100% whole grains.These parts of the grain give you more vitamins and fiber.Whole grains include: oats, millet, brown rice, 100% whole grain bread and pasta.Grains that are highly processed are called refined grains.White rice, white bread, and pearled barley are examples.Again, follow the appropriate serving sizes for grains which are about 1 oz or 1/2 cup cooked.
Step 10: Choose the right type of meat.
To have a healthy diet, it's important to have adequate amounts ofProtein.Your body needs a variety of essential functions each day.The building blocks for bones, muscles, hair and organs, as well as the structure and support for cells, are provided by proteins.When possible, choose lean sources.They are low in calories and fat and can help support a healthy diet.Appropriate portion sizes are 3 to 4 ounces or about 1/2 cup.Lean sources include poultry, eggs, lean beef, pork, and tofu.
Step 11: Good fats should be included daily.
Although a high fat diet isn't healthy, some fat is necessary for a balanced diet.You can include heart-healthy fats in your diet.Helping absorption in vitamins and minerals is one of the roles fat plays in your body.It's important to choose sources of fat that won't affect your health.Trans-fats and saturated fats are not good for you.Sources of healthy fats include nuts or nut butters, olive oil and olives, avocados, salmon, tuna, mackerel, chia seeds and flax seeds.They should be included one to two times a day.Trans-fats have been shown to decrease your good cholesterol and increase your bad cholesterol.They are usually found in processed foods.
Step 12: Don't drink calories.
A negative effect on your health can be caused by beverages that are high in calories and sugar.Adhere to hydrating fluids instead of drinking these types of beverages.Aim for at least eight glasses of fluids each day.Depending on your age, gender and activity level, you may need up to 13 glasses of water a day.Water, coffee, and tea are clear, hydrating fluids.These are the best for hydration.Milk and fruit juice should be consumed in moderation.They count towards "liquid calories" even though they contain some worthwhile nutrition.Don't forget to track liquid beverages you consume if you're watching your calories.
Step 13: Highly processed foods should be avoided.
Most processed foods are not very healthy.It is possible to improve or maintain your health by limiting these foods.There are many processed foods that include both healthy and bad choices.Some processed foods have gone through small changes to be ready for consumption.It's still a very healthy food to eat on a regular basis, but a frozen TV dinner is much more processed and unhealthier.Highly processed foods with added sugars or fat should be avoided.Limit frozen TV dinners, sweets and pastries, crackers, chips, pretzels, processed meals and canned meals.If you rely heavily on highly processed foods, it's time to switch to more whole, unprocessed foods.If you want to cook more at home, make some foods from scratch instead of buying them pre-made.
Step 14: Aim to get at least two hours of exercise per week.
Aerobic exercise is an essential part of a healthy lifestyle.You should include at least two to three hours a week.There are a number of health benefits associated with regular aerobic exercise, including improved sleep and mood, decreased risk of obesity, diabetes and high blood pressure, and increases your chances of living longer.Moderate-intensity activities include: swimming, using the elliptical, doing an aerobics class, biking or dancing.A gradual increase gives your body time to adapt and make progress.It can help you prevent injuries.If you exercise in the morning, you burn more calories.Don't forget to drink plenty of water while exercising.
Step 15: Strength training should be added.
When combined with regular and consistent strength training, you'll see even more health benefits.Strength training can help improve bone density, decrease your risk for osteoporosis, increase or maintain lean muscle mass, and increase your metabolism.Adding at least one to two days of strength training each week is recommended by most fitness professionals.Strength training can be done with a variety of activities.Try lifting weights, using weight machines, or doing yoga or pilates.
Step 16: It's better to move more during the day.
People who move more throughout the day or have a high level of lifestyle activity may see the same benefits as people who only do planned or structured physical activity.As part of your lifestyle, lifestyle activities are those that you do on a regular basis.These types of activities do not burn a lot of calories or provide the immediate health benefits of structured activity; however, as they accumulate throughout the day, they do make a difference.Walking around the house to get to other places, such as a friend's house.Raking leaves, mowing the lawn, and gardening are household chores.The stairs should be taken more often.
Step 17: Get some rest.
There are other things you can do to support your goal of being healthier and maintaining an appropriate weight.Your goal is to get adequate sleep each night.People who don't sleep well are more likely to be obese, have high blood pressure and have heart disease.It's difficult to focus and concentrate during the day when you don't sleep well, and you have increased sensations of hunger and craving for higher-cholesterol foods.Getting seven to nine hours of sleep each night is recommended by health professionals.Talk to your doctor if you're having trouble falling asleep or staying asleep.It's not a good idea to go too long without sleep.
Step 18: .
Stress plays an important role in your health.Negative health effects may occur when stress is not managed well.Weight gain is one of the effects of stress.It is more difficult to lose weight if you have more cortisol in your body.headaches, chest pain, fatigue/exhaustion, upset stomach, difficulty sleeping, and mood swings can all be caused by excess stress.Take part in activities that relax you.Try: talking to a friend or family member, listening to music, meditating, reading a good book or magazine, or taking a short walk.Seek professional help if you're having trouble managing stress on your own.Mental health professionals and coaches can help you manage the stress in your life more effectively.
Step 19: It's important to minimize alcohol.
Smoking and excessive alcohol consumption have been shown to have serious side effects on your health.If you want to be healthy and maintain a healthy weight, both should be eliminated.Smoking or use of tobacco products has been associated with a number of negative side effects including lung disease and cancer, heart disease, stroke, cancer of many other organ systems, decreased immune function, increased risk mouth and gum diseases, and increased risks for rheumatoid arthritis.If you use cessation aids such as excessive alcohol consumption is associated with high blood pressure, stroke, a variety of liver diseases, pancreatitis, weakened immune system and cancer, you may have more luck quitting cold turkey.There is a single serving of wine, beer, and liquor.For women and men, limit alcohol to one serving or less daily.