Sifting through the BS online and creating your own health plan

When you start your health journey, it can feel like you’re standing at the edge of an endless ocean of information.

Every website, magazine, and social media post seems to have an opinion on the best way to get fit or eat healthy, and many of them contradict each other. Should you go low-carb? Keto? Strength train every day? Fast for 16 hours a day? It’s easy to get overwhelmed and fall prey to fad diets and unsustainable routines that promise quick results.

The truth is, health isn’t about chasing the latest trend; it’s about developing a plan that works for you in the long run.

So how do you sift through the noise and create a balanced, realistic, and sustainable health plan that works?

1. Prioritize Sustainability Over Quick Fixes

If something sounds too good to be true, it probably is. Many fad diets or extreme workout programs promise rapid results in just a few weeks. While you might see short-term changes, these quick fixes are rarely sustainable and often lead to burnout or even weight regain.

What to look for in a sustainable plan:

• Flexibility that allows you to live your life (not skip social events or avoid entire food groups)
• A focus on gradual progress, rather than drastic changes overnight
• Encouragement of balance in both diet and exercise

For example, instead of eliminating carbs completely, a sustainable approach might focus on portion control and choosing nutrient-dense carbs like whole grains, fruits, and vegetables.

2. Look for Science-Backed Information

A good rule of thumb is to look for health information that’s backed by science, not celebrity endorsements or social media influencers. The health industry is filled with marketing ploys designed to sell you a product or program, but legitimate health advice should be grounded in evidence-based research.

Where to find science-backed knowledge:

• Reputable health organizations (e.g., CDC, Mayo Clinic, NHS)
• Articles or advice from registered dietitians, certified personal trainers, and medical professionals
• Peer-reviewed studies or publications

If someone is suggesting that a single food, supplement, or type of workout is the only way to get results, be skeptical. Health and fitness aren’t one-size-fits-all, and any plan that claims to be a cure-all likely lacks scientific credibility.

3. Set Realistic Goals

One of the most common traps people fall into is setting unrealistic goals based on extreme programs. You may want to lose 10 pounds in a month or drop a dress size in two weeks, but these short-term goals can set you up for disappointment or unhealthy practices.

Instead, focus on long-term goals that are realistic and sustainable. This might look like:

• Aiming to lose 1-2 pounds per week
• Focusing on improving strength and endurance rather than just the number on the scale
• Adding small, sustainable habits over time (like meal prepping, drinking more water, or getting more sleep)

Remember, it’s the consistency of small habits over time that lead to lasting change—not drastic, all-or-nothing approaches.

4. Listen to Your Body

No one knows your body better than you do. While experts can give you guidelines and recommendations, it’s important to pay attention to how your body responds to different foods, exercises, and routines.

Some questions to consider:

• Do you feel energized or depleted after a meal or workout?
• Are you constantly sore or recovering well from your exercise routine?
• Are you hungry and satisfied, or constantly craving more food or specific types of foods?

Your body’s signals are a valuable tool in creating a personalized, sustainable plan. If something doesn’t feel right—whether it’s a diet that leaves you starving or a workout that causes pain—adjust accordingly.

5. Beware of Diet Culture and Extremes

Diet culture thrives on extremes—telling you to avoid certain foods altogether, punish yourself with exercise, or feel guilty for eating “bad” foods. These extreme approaches are not only unhealthy but also mentally exhausting.

Instead, aim for balance. A healthy diet doesn’t mean never eating dessert again or working out for two hours every day. It means incorporating a variety of foods (including treats!), finding movement you enjoy, and focusing on overall well-being.

Here’s how to identify a diet or program that leans into diet culture:

• It labels foods as “good” or “bad”
• It encourages extreme restriction or elimination of entire food groups
• It focuses on appearance over health and wellness
• It involves quick-fix methods like detoxes, cleanses, or intense restrictions

Focus on balance and moderation. Enjoying a piece of cake at a party doesn’t ruin your progress—what matters is the overall pattern of your diet and lifestyle over time.

6. Consult with Professionals

If you’re ever unsure about the information you’re consuming, don’t hesitate to reach out to help create a plan designed specifically for you! 

Iron Individual works specifically with you to create a plan that is meant to work for your body, lifestyle and background! 

Sometimes, it’s easy to get caught up in the noise of the latest trends, but having a professional on your side can provide clarity and reassurance.

The Bottom Line

With so much conflicting information out there, it’s easy to feel overwhelmed or discouraged when starting your health journey. But the truth is, you don’t need a complicated plan or a trendy diet to make lasting changes.

Focus on sustainable habits, listen to your body, and prioritize balance over extremes.

Remember, your health journey is about finding what works for you in the long run.

If you can sift through the noise and stick to the basics—balanced nutrition, consistent movement, and rest—you’re already on the right track to achieving your goals and maintaining a healthy, fulfilling lifestyle.

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