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Nutrition & Exercise: The Proper Diet Plan

Make the most out of diet and exercise for weight loss with these tips to factor into your routine.


Losing weight can be frustrating, especially if putting in time at the gym and not reaping the anticipated results.

While there are several factors to consider if not losing the weight, there are complementary strategies for successful weight loss, including creating a proper diet and workout plan.

So make the most out of diet and exercise for weight loss with these tips to factor into your routine.

Exercise Tips to Factor Into Your Routine

The American Heart Association recommends individuals should partake in moderate-to-vigorous aerobic activity at 150 minutes weekly, which may include brisk walking, jogging, biking, swimming, and dancing.

Also incorporate strength training at least two to three times weekly, focusing focus on the major muscle groups such as back, chest, arms, and legs.

Factoring in these exercise tips into your routine can help ensure you are meeting recommendations safely and effectively.

Consult with Your Doctor

Although several health conditions can improve and benefit from exercise, it is still a good idea to consult with a doctor before starting any sort of workout regimen.

Their guidance and expertise can help tailor recommendations to fit personal needs and address the effective and safe ways to exercise, especially if managing a chronic health condition such as diabetes.

Start Slowly

Especially if new to exercise, ease into a regimen and gradually work up to the suggestions to reduce the risk of overuse and injury.

To illustrate, if just beginning a cardio regimen, go for a walk, light jog, or swim for about 15 to 20 minutes. And like aerobic activity, start slow with weights and advance as your body adapts and feels stronger.

Advance time and intensity as the body starts to feel more comfortable and stronger. Also consider this best 4-week workout for beginners to get you started!

Exercise with Proper Technique

Knowing how to exercise the right way is essential for preventing against injury and optimizing the benefits of exercise. And especially if just getting started, focus first on slowly progressing and exercising with proper technique.

Always warm-up and cool-down appropriately, along with lifting ways properly. Allow plenty of rest, wear comfortable yet supportive workout attire, and fuel and recovery properly with balance nutrition.

Schedule Workouts

Rather than trying to cram in workouts, schedule them into your calendar.

Setting aside time to exercise lessens the risk of feeling rushed, successively allowing greater focus on proper technique and making the most out of your workout.

If deciding to work out in the morning, lay out gym clothes and have breakfast and lunch already packed for that day. If heading to the gym after work, pack a gym bag ready. Doing so increases accountability to go while lessening stress in a busy day.

Build A Proper Nutrition Diet Plan

Nutrition and exercise tend to be the power duo for living a healthy lifestyle. But one may take precedency over the other in terms of weight loss based on a study published in the International Journal of Epidemiology conducted at Loyola University Chicago Stritch School of Medicine.

According to the data, exercise alone may not be an effective approach and diet is the most important component for weight loss.

So without a proper nutrition diet plan when working out, results are likely to fall short.

Diet & Exercise for Weight Loss

Ultimately, it is undoubtedly beneficial to pair nutrition and exercise together.

And while each have considerable benefits to health, one really should not be discouraged over the other, as a nutritious diet cannot build muscle alone while regular exercise cannot supply ample nutrients.

Furthermore, both exercise and diet have a strong tie to reducing and preventing the risk of obesity, heart disease, diabetes, cancer, and age-related conditions.

So in addition to incorporating regular exercise, also build a proper diet plan for weight loss and overall health.

Building the Proper Diet Plan

Building a proper diet plan is customized to meet personal needs, as nutritional requirements are dependent on gender, age, activity level, and other factors.

However, a healthy diet plan encompasses wholesome food sources naturally rich in fiber, protein, healthy fat, vitamins, and minerals. Consulting with a Registered Dietitian can also help personalized plan suited to nutritional needs, preferences, and goals.

The Dietary Guidelines for Americans recommends a healthy eating pattern that includes the following:

• A variety of veggies from all subgroups, including dark green, red and orange, beans and peas

• Fruits, especially whole fruits over juices

• Grains, in which at least half are whole

• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages

• A variety of protein sources, including seafood, lean meats, and poultry, eggs, legumes, nuts, seeds, and soy products

• Oils, particularly those rich in unsaturated fatty acids such as olive and canola oils

To ensure a balanced meal plate, fill at least half the plate with veggies, a quarter with a lean or plant-based protein, and complement with a whole grain and healthy fat source as a rule of thumb. Also limiting the intake of processed foods, including those rich in saturated and trans fats, added sugars, and sodium.

But if looking for something fast and convenient without the hassle of frequenting the grocery store, bistroMD offers diet plans that take out nutritional guesswork and lead to successful weight loss!

Every meal follows a scientific, proven approach for healthy weight loss, particularly supplying an average of 1,200 to 1,400 calories daily with 40 to 50 percent total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates. What’s more, plans are built by dietitians to ensure nutritional needs for weight loss and overall health are being met.

Also cooking with the freshest ingredients and offering over 200 recipes and a customizable menu, there is always a meal to satisfy both the waistline and taste buds. Meal options include western egg scramble, peanut butter crepe with strawberry compote, pork enchiladas with salsa verde, sliced ham with mustard maple sauce, bacon cheeseburger meatloaf with yuca fries, and blackened chicken with creamy smoked paprika sauce just to name a few…

Men and women’s programs with the option to receive five-or-seven-days' worth of healthy meals delivered to your door are offered, along with specialty diets such as diabetic, heart-healthy, gluten-free, and menopause plans.

Meal programs also come with the option to add the EATS program (or Essential and Tasty Snacks), in which women receive two snacks per day while men receive three. Having these convenient and delicious options on hand not only lowers the risk of reaching for a chip bag amidst a snack attack, but helps keep hunger at bay and metabolism fueled to accelerate weight loss results.

Written By bistroMD Team. Published on July 15, 2013. Updated on March 13, 2019.


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