Easy Diet & Exercise Plan

by Erik VanIterson

About Erik VanIterson

Erik VanIterson has been writing movement science-related literature since 2006. His work appears on Doody Enterprises, Inc., a text-book review Web site. VanIterson holds a Master of Science in exercise physiology from the University of Illinois at Chicago, a Master of Science in biology from DePaul University, and a Bachelor of Science in human physiology from Lyman Briggs College at Michigan State University.


Your diet and exercise plan success hinges greatly on the ease of its maintainability. You can't attain the benefits of exercise and diet if you don’t regularly stick to the program parameters. Your plan must be a median between not too lax and not overly excessive demands. A program calling for large, rapid benefits won’t be easy to adhere to on a long-term basis; one that is too easy won’t generate results in the short or long term.

Simple Guidelines

Your plan should call for you to strictly adhere to it six out of seven days per week. Your one day off can be thought of as a “cheat” day, but you should not take this to extreme measures of over-consumption and no physical activity. On this day you should allow yourself to indulge in a few small proportioned food items that your diet doesn’t allow you to have normally. However, on all other days, it is essential that you follow your caloric intake numbers and participate in at least 30 minutes of exercise each day.

Food Guide

Your diet should always include food from the three major food nutrient groups: proteins, fats and carbohydrates. This should be relatively easy to follow, since most meals include a meat, vegetable and fat mixed in. However, despite the importance of all three food types, they should not be consumed in equal proportions. The Institute of Medicine recommends carbohydrates be 45 to 65 percent of your diet, fats be 20 to 35 percent, and proteins be 10 to 35 percent. These ranges should be further individualized depending on your current health status and goals.

Food Proportion

The calorie count of proteins, fats, and carbohydrates are not equal. Proteins and carbohydrates per gram are equal to four calories, whereas fats are equal to nine calories. Therefore, it is important that you portion out your food so that fats aren’t the predominant food on your plate. Womenshealth.gov recommends that fruits, vegetables and whole grains compose the majority of your daily diet, with lesser quantities of lean meats and dairy.

Exercise Guidelines

The American College of Sports Medicine has set forth general recommendations for all healthy individuals to adhere to on a regular basis. The site suggests you participate in cardiovascular exercise three to five days per week in conjunction with at least two days of strength training. These exercise recommendations have been reported to elicit positive effects on improving and or maintaining good health.

Easy Exercise

Exercise does not need to be exhaustive in nature to be effective. Your plan can include activities such as walking, hiking, biking and swimming. However, it is important that, whatever exercise you choose, you participate in it continuously for at least 30 to 40 minutes each day at a moderate intensity. The moderate intensity should be based on an exertion scale between six to 20 somewhere between a value of 12 to 14.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.