How to Personalize a Diet & Nutrition Plan
No two diets will work the same way for everyone because each person's body requires different amounts of nutrition to be healthy. Your current medical condition, level of physical activity, age, gender and the amount of daily calories your body needs are all factors that determine how your body will react to a diet. Personalize your diet according to your needs in order to maintain or lose weight.
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Instructions
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Be specific. Set an actual date that you want to start your diet plan and a date by which you would like to have your goals achieved. If there are any upcoming events that need your attention, take these into account before setting a date.
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Use an online calorie calculator to determine how many calories your body needs each day. Knowing this amount can help you maintain a healthy weight. You will be able to tell if you need to eat less and exercise more in order to reach your goals.
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Ask yourself questions. In order to be successful, you must know yourself inside and out. Figure out why your past diets have failed, if you need support to carry through with your plan and how many times a day you eat. Research exercises that you enjoy and are more likely to continue and consider if you have time to prepare meals or if you are more likely to eat outside of your home. Knowing this type of information will help you make a nutrition plan based on your personality, strengths and weaknesses.
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Keep a diary. Write down everything you eat for one week including beverages, condiments and toppings. Keeping a log of every single piece of food that enters your mouth will allow you to visualize your eating habits and recognize what needs to be changed.
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Be realistic. Lose no more than 1 or 2 lbs. per week. Set small, achievable goals instead of large, overall goals. For example, tell yourself you are going to lose 10 lbs. in three months instead of 10 lbs. in two weeks. You will be more likely to stick with smaller goals as you continually reach them, versus a larger goal that seems insurmountable.
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Make personal adjustments. If you have any medical conditions, such as high blood pressure or cholesterol, that require a special diet, note these in your plan. Make accommodations for situations in which you have to work long hours and may have time constraints when preparing food or exercising.
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See a registered dietitian. He can help you personalize your diet and nutrition plan, set goals with you and keep you on track, making sure you are reaching your goals safely and successfully. If you are struggling with your current plan, he can also make changes that will benefit you.
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Allow time for setbacks. Just because you didn't reach your goal or slipped and strayed from your nutrition plan doesn't mean you have to give up your diet completely. Evaluate whether the diet plan you originally created was too hard to follow and make changes accordingly. Brainstorm ways in which you can deal with temptation to reduce the chances of setbacks.
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References
- Photo Credit taking notes image by Charles Jacques from Fotolia.com
