According to the Centers for Disease Control, in the past 20 years, the diets of most Americans have changed, consuming too many calories and too few nutrients. This type of diet leads to weight gain - 60 percent of Americans are overweight or obese - and 9 out of 10 Americans fall short of many essential nutrients in their diets. With on-the-go lifestyles, many people find it difficult to eat right, exercise regularly and keep their diet in check.
Dr. Melina Jampolis, author of "The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life," knows that even small, consistent steps can lead to big changes over time.
"Eating a well balanced diet, keeping to a fitness routine and maintaining one's weight are all tactics to support a healthy lifestyle. As a doctor specializing in nutrition and weight loss, I've been helping people navigate life's challenges using a motivational and simple, year-long approach," she said.
Well balanced meals, supplements and fitness are keys to a healthy lifestyle.
The "Calendar Diet," shows you how to maintain a healthy lifestyle month-by-month, allowing you to cut calories without depriving yourself.
Melina shares these recommendations:
Opt for lean protein in your diet as well, which helps control hunger, stabilize blood sugar levels, support your metabolism, as well as build and protect muscle. Add moderate amounts of "good" fats - found in nuts, seeds, avocados and olive oil - to keep calories under control and support the absorption of fat soluble vitamins like A, D, E and K.
For most of her patients, especially those who are overweight or obese, live in northern latitudes or are at an age greater than 65, Melina recommends taking a vitamin D supplement as this key nutrient plays a supporting role in bone, heart and immune health.
"The key is to gradually increase your activity levels," Melina said. "By switching up your routine every month, you can continually challenge yourself, improve fitness levels and work major muscle groups in different ways to prevent plateaus."
Source: Family Features