The Mayo Diet
1. Eat well with the Mayo Clinic Healthy Weight Pyramid
The base of the pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts make up the rest of the pyramid, which focuses on whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.
2. Increase your physical activity
Being active — either through physical activity or through a formal exercise program — is the next essential component of Mayo Clinic's weight-control program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.
Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yard work that entails near constant motion are examples of moderately intense activity.
3. Set action goals
Goal setting provides focus and the path to achieve a healthy lifestyle. With a clear goal, you can readily turn your thoughts into action.
When setting goals, focus on specific activities rather than pounds lost.
Set weekly or monthly goals, and then track your progress. At the end of the time, gauge your success by how well you've stuck to your plan rather than on how many pounds you may have lost, which of course is the ultimate goal.
4. Get started and stay motivated
Motivation is the final essential component of Mayo Clinic's weight-control program. It's natural to encounter mental roadblocks and resistance when you undertake a major lifestyle change.
Achieving a healthy weight takes continuous effort — or more correctly, good planning and consistency — but the rewards are clear: better health and more enjoyment from life. Over time, these steps will become a sustainable healthy lifestyle based on proper nutrition and increased physical activity. You'll feel better immediately and reduce your health risks. More importantly, this change in lifestyle can be an enjoyable way for you to live.
The base of the pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts make up the rest of the pyramid, which focuses on whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.
2. Increase your physical activity
Being active — either through physical activity or through a formal exercise program — is the next essential component of Mayo Clinic's weight-control program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.
Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yard work that entails near constant motion are examples of moderately intense activity.
3. Set action goals
Goal setting provides focus and the path to achieve a healthy lifestyle. With a clear goal, you can readily turn your thoughts into action.
When setting goals, focus on specific activities rather than pounds lost.
Set weekly or monthly goals, and then track your progress. At the end of the time, gauge your success by how well you've stuck to your plan rather than on how many pounds you may have lost, which of course is the ultimate goal.
4. Get started and stay motivated
Motivation is the final essential component of Mayo Clinic's weight-control program. It's natural to encounter mental roadblocks and resistance when you undertake a major lifestyle change.
Achieving a healthy weight takes continuous effort — or more correctly, good planning and consistency — but the rewards are clear: better health and more enjoyment from life. Over time, these steps will become a sustainable healthy lifestyle based on proper nutrition and increased physical activity. You'll feel better immediately and reduce your health risks. More importantly, this change in lifestyle can be an enjoyable way for you to live.
0 comments:
Post a Comment