How to Make Smart Food and Fitness Choices

So, you're on your own for the first time or you have a habit of making bad decisions when it comes to taking care of yourself. You want to eat healthy and exercise but you're not really sure where to start or how to keep going. Read on for some tips on making healthy food and fitness choices.

Instructions

Difficulty: Moderate

Make Smart Food Choices

1. Decide on the kind of diet you want. Eliminate the foods you know you don't like and start with the ones you do. Your diet should be focused on foods that are easy to prepare so when you're tired you don't lose your willpower. Include a variety of whole grains, fruits, vegetables, meats and dairy in your diet and only a small amount of fatty snack foods or refined sugars.
2. Eat smaller portions and a wider variety. Portion control helps your body know when it's full and keeps you from overeating. At restaurants, order your entrée a la carte or with entrée-size or regular-size portions. Don't get the super-size when you order. You can always order more later, if you're really still hungry.
3. Eat less food more often. Schedule miniature meals for yourself five times per day rather than large meals three (or worse, less) times per day. Once you've adjusted to this new eating schedule, you will have more energy and you will feel better.
4. Plan a menu for the week and make a list of everything on the menu before you go shopping. This ensures that you have everything you need in the house when you're prepared to make each meal.
5. Limit the food choices in the house. Buy the foods you want to be the center of your diet. Don't grocery shop when you're hungry so it's easier to make rational food choices and avoid the candy and cookie aisle.
6. Allow yourself to slip. Have some dessert at least once in a while or snack on some potato chips. Always move the snack from the package it came in to a separate dish to keep you from eating too much.

Make Smart Fitness Choices

7. Exercise for 30 minutes each day. Set aside time every day to exercise so it's not an after-thought, and incorporate it with things you want to do anyway. Get your kids involved so it becomes quality time, or make it peaceful alone time. Do it while you're watching your favorite TV show or reading a book.
8. Find physical activities that are fun for you, as well as good for your body. Playing ball with your kids, walking, jogging, dancing or riding a bike are all great for your heart and your bones and can be fun or peaceful for you.
9. Include as many different kinds of exercise as you can. Over the course of the week, you should do some stretching, cardio, strength training and core training. Be aware of the areas that your fitness regime covers so you can try to add the others.
10. Take a class. You're more likely to go if you've already paid for a teacher. Yoga, dance and aerobics instructors are much more helpful face-to-face than they are on a video. Join a league if you want to play basketball or soccer regularly. You will get a regular fitness regime from the practices.

Tips & Warnings

• Eat when you're hungry and try to avoid eating when you're bored or upset. Focus on the physical symptoms rather than the emotional needs. Find another healthier outlet, like exercise or reading, when you're frustrated.
• Studies have shown that the occasional alcoholic drink (one per day) isn't really bad for you, but getting drunk always is. If you have trouble knowing when you've had enough or saying no after the first, stop including alcohol in your diet.
• No one has ever stuck to a new dietary situation without cheating and going back to old habits. It's OK. Don't get mad at yourself. Just move on and start fresh at the next meal.
• Before you start any kind of fitness regime, talk to your doctor and get her recommendations. Do this especially if you're overweight, out of shape or have a health situation, like pregnancy, which warrants special exercise needs.