Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl, and microwave for minutes. Your 28 days are up; you look great and want to keep it that way.
Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains.
Then, bring a protein shake or bar with you to work for a midday meal. Just keep the rest of your meals pretty strict, without added sugars and fats. With the right tools, "Fowl Life" host Chad Belding shows you how to properly fire up the perfect steak.
Is yours too think or too watery? Learn how to work the ingredients, and a blender. Your Get-Lean Principles Strict. Eat at least 1g of protein per pound of bodyweight, daily. A high-protein intake will help you preserve lean mass during your dieting phase.
Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The diet provided here contains about g of protein daily, fine for a male weighing lbs. Juge suggests an additional protein shake for an easy quick fix.
Keep your carbohydrates low to moderate when trying to lose weight. Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread. Drink at least a gallon of water per day. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet.
How to Stay on Track Habits and cravings are the devil when it comes to dieting. What to Expect Some men can lose up to 5 lbs. Maintain Your Gains Your 28 days are up; you look great and want to keep it that way. Regularly raising your heart rate during workouts can help you lower your risk of heart disease. Variety is one of the greatest benefits of cardio. A vast range of activities can get your heart pumping, and, if you keep at it, you'll find at least one you love or that is easy to stick with on a long-term basis.
Examples include:. With so many great options available, it can be tough to know where to start. When in doubt, opt for activities that you have access to — and time to pursue on a regular basis.
Find creative ways to fit movement into your schedule in a way you enjoy. For example, if you move at a quick pace, walking the dog can count as your daily cardio. If you love to watch sports on TV, hit the recumbent bike while you enjoy the big game.
Despite being armed with SMART goals, fun activities, and the best of intentions, you may struggle to fit in time for your workouts. Such obstacles may be fueled, in part, by your busy schedule. Still, it's easy to fall into the trap of relaxing on the couch instead of working out when your exercise session isn't explicitly written on the calendar.
A simple workout schedule can shift your mentality by establishing a positive habit and ditching the inner "should I or shouldn't I" negotiations that hold you back. Begin by writing down exactly which exercises you'll do with set days and times.
This information can be detailed in a calendar or planner. Better yet, set a reminder on your phone. Congratulate yourself for a successful workout with a checkmark — you'll be amazed by how satisfying this simple action feels. Like it or not, there's truth in the cliche about abs being made in the kitchen. You could spend hours on the treadmill and still gain weight if your diet primarily consists of prepackaged foods containing simple carbs and excessive trans or saturated fats.
A variety of healthy diet plans can complement your workout efforts. Common examples include clean eating and the Mediterranean diet. No matter your preferred route, plant-based foods should receive special attention. Daily essentials include fresh or frozen fruits and vegetables, as well as whole grains.
Aim for a balanced mix of protein, healthy fats, and carbohydrates. Timing may also be a consideration; some people swear by intermittent fasting , while others simply limit midnight snacks. Meal planning is a fundamental principle of healthy eating.
If you prepare nutritious meals and snacks in advance, you'll be less susceptible to the lure of processed meals and fast food. You can even use the time you save with meal prep to fit in more exercise. To begin, search for recipes that align with your diet of choice.
Find a few meals you find appetizing and create a list of groceries. Stick exclusively to this list while at the store. Following a successful grocery shopping trip, set aside an hour or two to prep your meals all at once.
Chopping produce and cooking grains in advance will help you save valuable time during the week. Commit to your new diet and workout plan for a full month. At the end of the month, reevaluate to determine if your regimen is effective.
Ask yourself the following key questions:. If you found that following a new diet or workout was too difficult, consider making a few modifications. Lighter workouts or a more appetizing meal plan should help. If, however, you've had success in your first month, keep going. Keep in mind that you can always change foods or workouts that eventually grow boring.
Continual reassessment will keep you feeling inspired as you make progress toward your goals. Request a free consultation here. Please note, comments must be approved before they are published.
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Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Open pop-up dialog box Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Open pop-up dialog box Smoothie Close. Smoothie A smoothie can be a good snack. Open pop-up dialog box Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise.
Open pop-up dialog box Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Duyff RL. Eat smart for sports. New York, N. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. Miller M, et al.
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