Calories are a unit of measurement. Calories come from the food and drink you consume. They are the unit of measure for energy used to fuel your bodily functions and activities throughout the day. [1] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you consume too many calories, you may run the risk of gaining weight. If you do not eat enough calories, you may damage your heart. [2] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source The American diet is based on a 2,000 calorie-per-day diet. You may need to change how many calories you eat daily to match your body’s needs and to maintain a healthy weight. To lose weight, it is considered safe to cut 500 calories from your diet and aim to lose about one to two pounds per week. Use an online calculator or smartphone app to find out how many calories your body needs. A good rule of thumb is that a moderately active adult needs about 15 calories per pound to maintain her weight. [3] X Research source Track calories to see if your current diet meets your needs.
A balanced diet means that you consume foods from each food group most, if not every day. In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients. [5] X Trustworthy Source World Health Organization Health information and news provided by the World Health Organization. Go to source Lastly, a balanced diet means eating the right proportions or servings of each food. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you mostly eat foods that are high in protein and don’t eat many fruits or vegetables, your diet isn’t balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein,[7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source 1 cup of vegetables or 2 cups of leafy greens,[8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source 1/2 cup of chopped fruit or one small piece of fruit,[9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source and 1 oz or 1/2 cup of grains. [10] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Balance your meals and snacks during the day. Aim for three to four servings of protein daily, five to nine servings of fruits and vegetables, and three to four servings of grains (1/2 being whole). [11] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Try intermittent fasting to help you control your eating habits. Try to avoid eating food 3–4 hours before you go bed and wait 2–3 hours after you wake up to have breakfast.
Lean protein sources include lean poultry, eggs, seafood, lean beef, pork, legumes (nuts and beans), and tofu. Lean protein sources are low in fat and calories. This helps you get adequate amounts each day without going over your daily calorie limit. Consuming adequate amounts of protein have also been associated with a generally healthy body. Some of these include better management of your appetite and a healthy weight, support healthy cholesterol and lipid levels, and better management of diabetes. [13] X Research source
High amounts of fruits and vegetables in the diet have been associated with a variety of beneficial effects on your general health including decreased blood pressure, better management of blood sugar and diabetes, decreased risk of stroke and heart disease, prevent some types of cancers and decrease the risk of blindness. [15] X Research source Another thing to note about fruits and vegetables is that each color of vegetable or fruit contains different types of beneficial nutrients. In addition to eating adequate servings each day, make sure to choose a variety of different colors of items. [16] X Research source Smoothies make a great and healthy breakfast, just not every single day.
Refined grains, or those that are more processed and not whole do not have as many nutritional benefits compared to whole grains. They’re typically lower in fiber, protein, and other beneficial nutrients. [17] X Research source Whole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. Although all your grain choices need not be whole grains, health experts recommend trying to make at least 1/2 of them 100% whole grain. Some of the health benefits associated with whole grains include increased fiber and other beneficial nutrients as well as reduced risk of heart disease diabetes and some cancers. [18] X Research source If you are trying to lose weight, try limiting your carbohydrate intake.
Most health experts recommend limiting processed foods or junk foods or eating them in moderation. Although they may not be the most nutritious choice, the occasional treat is appropriate. Choose wisely when you’re eating more indulgent items. Foods like chips, crackers, sweetened beverages, frozen meals, fast food, pastries, or sweets shouldn’t be a daily occurrence. There are plenty of foods that are still considered very healthy and nutritious yet are still considered “processed. " These are OK to eat on a regular basis. Some items include: canned vegetables (look for cans that say “low-sodium”), frozen vegetables and fruit, pre-washed lettuce and salad greens, and dairy products. [20] X Research source
Sipping hot water throughout the day can also help you detox. If you are physically active or perspire a lot during the day or during physical activity, you’ll need to replace the fluid lost in addition to your regular daily intake. [23] X Research source Consume caffeine-free and sugar-free beverages, as these are the healthiest and most hydrating. Items like water, flavored water, decaf coffee, and decaf tea are appropriate. Dehydration has many negative side effects ranging from very minimal issues to more serious health effects. Some include: fatigue, mental fogginess, headaches, mood swings, kidney stones, and urinary tract infections. [24] X Research source
Supplements may also be beneficial for those with food allergies or intolerances, are very picky eaters, or have dietary restrictions (like vegetarians or vegans). Supplements are not designed to replace food or to make up the majority of nutrient needs. Those who eat a healthy diet generally do not need to take supplements. In addition, if you have a healthy diet and lifestyle, vitamin supplements will not improve your health, cure, or improve disease. They are only there as a backup. [26] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Always talk to your doctor about what supplements may be appropriate for you — supplements can interact with medications and are not always safe for everyone. Also, inform all physicians of what supplements you’re taking, how much, and how often.
There are a huge amount of health benefits associated with regular and consistent exercise. Some include: improved mood, improved sleep quality, improves circulation, helps manage a healthy weight, decreases blood pressure and risk for stroke, manages and controls insulin, improves blood lipid and cholesterol levels, boosts energy and can help improve your self-image. [27] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Health experts recommend getting at least 150 minutes of cardio activity each week (or 30 minutes five times a week). You can increase benefits by getting 300 minutes of aerobic activity each week (or one hour five times a week). [28] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Include a variety of activities each week. Exercises to try include: walking, jogging/running, dancing, swimming, aerobics classes, biking, or hiking.
Regular strength training has many benefits outside of building stronger muscles. Regular weight-bearing exercise helps decrease your risk of osteoporosis by making your bones stronger and denser. [30] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Incorporate variations into your workout so you’re not doing the same routine every day. You can try high-intensity interval training or 7-minute workouts in the morning. Experts recommend doing about two days of strength training each week. It’s important to work every major muscle group including arms, chest, back, core, and legs. Lift free weights, use weight machines, or do weight-bearing activities like yoga or pilates. Separate each strength training day with at least one day of rest for all your muscles to recover and repair efficiently. [31] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Baseline activities refer to any exercise or activity that you do on a regular basis. This could be yard work or household chores, taking the stairs, or walking throughout the day. [33] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source Try incorporating things like yoga, stretching, or barre into your routine to keep you moving during the day. There have been studies that show that after even one or two hours of sitting there are negative side effects including reduced blood flow, decreased calorie burn and more difficulty manage chronic conditions (like high blood pressure or diabetes). [34] X Research source In addition to just moving more, some health experts even recommend getting up for just a few minutes about every hour. [35] X Research source
Smoking has been linked to numerous health problems including lung cancer and disease, high blood pressure, heart disease, diabetes, blindness, and mouth disease. [37] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source There are many different methods to help you quit smoking or other tobacco products. There are over-the-counter options (like gums), patches, prescription medications, and even counseling programs.
Heavy drinking or more excessive drinking (more than three drinks per day or more than seven drinks each week) can cause a variety of adverse health issues including pancreatitis, stroke, high blood pressure, liver, and brain damage. [39] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The recommendations for alcohol consumption are: women less than one glasses or servings daily and men less than two glasses or servings daily. [40] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Lack of sleep can cause a variety of things including weight gain, increased hunger, fatigue, poor concentration, inability to concentrate or retain information, and even increased mortality. [42] X Research source Get at least seven to nine hours of sleep each night. Go to bed earlier, stay in bed later to help you get those extra hours. Also, make sure to turn off your TV, smartphone, tablet, or laptop. The light from these devices can make it difficult for you to fall asleep. [43] X Research source
Stress can cause a variety of adverse health issues including inadequate sleep, weight gain or weight loss, mood swings, fatigue/exhaustion, and many more. [44] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Managing stress is very important when you want to maintain general health. There are a variety of things you can do to help manage your stress including talk to a friend or family member, go for a walk, meditate or do yoga, take a short nap, or listen to your favorite music. Make some time to get outside and get some fresh air every day. Reach out to your friends and family to stay connected with them when you’re feeling dressed out. If you’re having more difficulty managing stress, consider seeing a therapist for additional help.
Get on the scale and get your weight. Most experts suggest weighing yourself once a week, at the same time of day (right when you wake up is best), wearing the same clothing (or naked). [46] X Research source If you are trying to lose weight, you may want to step on the scale about three times a week. [47] X Research source If your weight is either too low or too high, consider making appropriate changes in your diet, exercise routine, or lifestyle to help support a more healthy weight. You may also want to track your BMI, waist circumference, or body fat percentage to get a more accurate picture of whether or not you’re at a healthy weight for your age, gender, and body type. Remember that weight is constantly in flux, and your weight can change throughout the day and month based on many different variables (menstrual cycle for women, what you ate, if you are dehydrated, etc. ). [48] X Research source
You should meet with your primary care, dentist, OB/GYN, or any other doctor at least one to two times a year. Going even when you’re healthy is important so that a particular doctor can get a healthy baseline for your body. Consider seeing a registered dietitian. You may also want to consider seeing a registered dietitian. These health professionals can guide you towards a healthy diet to help you maintain health or improve it. Think about meeting with a life coach or therapist. Many times maintaining a healthy diet or exercise plan is easy. It maintains the stresses of life that can be more difficult. If you find that you cannot manage stress or are not happy, consider meeting a life coach or therapist to help you manage your emotions more appropriately.
