4 Simple Changes to Boost Your Motivation

Get smart to get motivated.  Fuse/Getty Images

This article is part of my free e-course How to Lose Weight with Exercise. You can either sign up for the email class to get detailed guidance, tips and step by step instructions sent to your email address. Or incorporate these tips into your own weight loss workout program.

At this point in the program, your enthusiasm for diet and exercise may be a little weak. That's normal. Even if you are seeing results, the plan can get boring.

And if you are not seeing results, you really need to boost your motivation. Sticking to the plan is essential for your success.

So let's review what you've already accomplished.

• In Lesson One you learned how to invest in yourself. You laid the groundwork for a lifelong exercise habit.
• In Lesson Two you improved your level of fitness to burn more calories and build your exercise endurance.

• In Lesson Three you began to improve your strength and flexibility to create a healthy, lean, fit physique.

In this lesson, you will continue to do the workouts from previous weeks but you will learn a new set of skills to stay on track when your motivation is low. In the long run, these healthy habits for motivation are just as important as the workouts themselves.

Lesson Four: Change Your Habits to Boost Motivation

1. Step One: Stop Ignoring Your Accomplishments
   If you give yourself credit for your accomplishments, it can have a measurable effect on your ability to lose weight. Learn to build what researchers call "self-efficacy" to reach all of your goals, including weight loss.
    
2. Step Two: Become a Motivation Expert
   Learn how to be your own coach. Master the same strategies used by trainers and life coaches so that you are armed with specific skills when you're tempted to procrastinate.
    

1. Step Three: Learn to Identify and Manage Stress
   Stress pulls your focus away from reaching your goals. Learn how to decrease the typical stresses that affect dieters and exercisers as they tackle their weight loss battle.
    
2. Step Four: Sleep Better to Banish Fatigue
   You're not likely to have the energy to exercise when you're only sleeping four or five hours each night. Learn more about the connection between weight loss success and sleep patterns. Then develop the necessary strategies to catch essential zzzz's
    

Don't forget to continue to do your regular aerobic and strength workouts during this phase of the plan, and to eat reasonable portions of food to keep your weight loss goals on track.

What Are Polyunsaturated Fats?

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Polyunsaturated fat is a type of unsaturated dietary fat that provides health benefits when eaten in moderation. Examples of polyunsaturated fats include walnuts, many varieties of seeds and some types of fish. Oils that contain polyunsaturated fatty acids are liquid at room temperature and have a shorter shelf life than other types of fat.

The Difference Between Polyunsaturated Fat and Other Dietary Fats

Dietary fat is fat that comes from the food we eat.

It's different than the fat that our body makes when we consume too many calories. Polyunsaturated fat is one type of dietary fat. But there are several other kinds of dietary fat including saturated fat, trans fat and monounsaturated fat.

Polyunsaturated fats are foods that are made up primary of polyunsaturated fatty acids (PUFAs).

These fatty acids have a chemical structure that contains a double bond between two or more sets of carbon atoms. Polyunsaturated fatty acids are similar to monounsaturated fatty acids (MUFAs) that contain just one double bond between two carbons. 

Both monounsaturated fats and polyunsaturated fats can be healthy for your body when you eat them in moderation. 

Benefits of Polyunsaturated Fats

Your body needs fat to carry out essential functions. Fat insulates your body, fat helps your cells to function properly, and you need fat to absorb certain essential vitamins. But polyunsaturated fats provide special benefits.

Polyunsaturated fats provide essential nutrients like vitamin E. Vitamin E is an antioxidant that helps protect your body's cells.

Polyunsaturated fats also provide omega-3 and omega-6 fatty acids. Omega-3 fatty acids have been shown to improve blood flow, reduce inflammation and improve heart health. Some researchers also believe that a diet high in omega-3s can help improve brain health.

Most experts recommend that you get the recommended dose of omega-3 fatty acids from polyunsaturated fat foods, rather than from a supplement.

Examples of Polyunsaturated Fat Foods

Polyunsaturated fats are found in many healthy foods that you may already eat on a regular basis. You'll find polyunsaturated fats in many varieties of fish, nuts and plant-based oils.

Fish sources of PUFAs

• Trout
• Albacore tuna
• Salmon
• Herring
• Mackerel

Nut and Seed Sources of PUFAs

• Walnuts
• Sunflower seeds
• Flax seeds
• Chia seeds
• Sesame seeds

Oil Sources of PUFAs

• Soybean oil
• Corn oil
• Sunflower oil
• Flax seed oil
• Safflower oil

Tofu and soybeans are also good sources of polyunsaturated fat.

Should I Eat Polyunsaturated Fat to Lose Weight?

Even though polyunsaturated fats provide important benefits for your body, you shouldn't necessarily eat more fat to improve your health. Like all fat, polyunsaturated fat provides 9 calories per gram. That means that when you eat foods high in polyunsaturated fat, you are eating foods that are higher in fat and calories. Eating too many or too much of these foods may contribute to weight gain and can weight loss harder.

If you're trying to lose weight, you should limit your fat intake. Most experts recommend that you get no more than 30% of your total calories from fat. The USDA Dietary Guidelines recommend that you consume less than 10% of your total calories from saturated fat. So it's best to get most of your fat from polyunsaturated or monounsaturated fat foods. 

How to Shop For Polyunsaturated Fats

So how to you find polyunsaturated fats when you shop? Some nutritional labels provide detailed information about the type of fat in your food. But most do not. So you have to know where to find polyunsaturated fat foods in the grocery store.

Dairy and meat products usually contain saturated fat. Processed foods like crackers and baked goods often contain dangerous trans fats. So you should probably avoid these areas when shopping for healthy fats.

Look in the baking aisle for healthy oils that contain polyunsaturated fat. Remember, oils that contain PUFAs are liquid at room temperature. These healthier liquid oils are often kept on the lowest shelves beneath solid cooking fats. You'll also find nuts and seeds either in the baking area or in the bulk food section of your market.

And of course, visit the fresh fish section of your grocery store to fill up on diet-friendly polyunsaturated fatty foods. A single serving of fish, like salmon or trout, not only provides healthy fat, but is also a good source of protein. A diet that includes protein, good carbs and healthy sources of fat will help your body reach and maintain a healthy weight.

Sources:

_{"Basic Nutrition and Digestion" ACE Health Coach Manual American Council on Exercise. 2013.}

_{Medline Plus. Facts About Polyunsaturated Fats. U.S. National Library of Medicine. Accessed: October 20, 2015. https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000747.htm}

_{Medline Plus. Dietary Fats. U.S. National Library of Medicine. Accessed: October 20, 2015. https://www.nlm.nih.gov/medlineplus/dietaryfats.html}

_{Polyunsaturated Fats. American Heart Association. Accessed: October 20, 2015. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5}

How to Reduce Calories in Pumpkin Pie

Can you eat pumpkin pie on a diet?.  Morguefile

Dessert is not usually part of a healthy meal for dieters. But on certain special occasions, like Thanksgiving, you may want to enjoy a slice of pumpkin pie. To keep your weight loss program on track use these tips and recipes to reduce calories in pumpkin pie.

Calories in Pumpkin Pie

There are about 275 - 300 calories in pumpkin pie. Traditionally prepared pies that you make at home and commercially prepared pumpkin pies have roughly the same number of calories.

But remember that a single serving of pie is only a small slice. If your pie pan is 9 inches, you should be able to get 8 single servings out of the pie. If your pie pan is 8 inches in diameter, then you should get six single servings out of the pie.

In addition to the pie calories, many people add whipped cream to their pie.

The fluffy topping contains 8 calories per tablespoon. That doesn't sound like much, but a level tablespoon of whipped cream isn't very much.

How to Make Lower Calorie Pumpkin Pie

Dieters can reduce calories in pumpkin pie to eat less during the holiday meal. Use one of these recipes, or use an online recipe tool to cut calories out of your favorite recipe.

• Low Calorie Classic Pumpkin Pie
• Low Fat Pumpkin Pie
• Sugar-Free Pumpkin Pie Recipe

Boost Your Metabolism with Lean Protein

For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.

What is Lean Protein?

Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function.

Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.

What Are the Benefits of Eating Lean Protein?

Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting.

The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.

It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.

How Much Protein Should I Eat?

The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.

Women

• 19-30 years old: 5 ? ounce equivalents*
• 31-50 years old: 5 ounce equivalents*
• 51+ years old: 5 ounce equivalents*

Men

• 19-30 years old: 6 ? ounce equivalents*
• 31-50 years old: 6 ounce equivalents*
• 51+ years old: 5 ? ounce equivalents*

*In general, 1 ounce of meat, poultry or fish, ? cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ? ounce of nuts or seeds can be considered as a one ounce equivalent.

For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.

Should I Eat More Protein if I'm Trying to Lose Weight?

Some recent research has suggested that a higher protein diet may help some people to lose more body fat, gain muscle mass and boost their metabolism. But research also continues to find that the bottom line for weight loss is the number of calories that dieters consume. If you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.

Get lean protein recipes and learn more about protein and weight loss.

_Sources:

_{George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. " Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating." Journal of the American Medical Association 2012;307(1):47-55.}

_{Russell J de Souza, George A Bray,Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith " Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial." American Journal of Clinical Nutrition January 18, 2012.}

_{Elizabeth A Fox, Jennifer L McDaniel, Anthony P Breitbach and Edward P Weiss. " Perceived protein needs and measured protein intake in collegiate male athletes: an observational study." Journal of the International Society of Sports Nutrition 2011, 8:9 .}

_{Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. " Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women." The Journal of Nutrition July 20, 2011.}

_{Nutrition for Everyone. Protein. Centers for Disease Control and Prevention. Accessed: April 15, 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html}

_{Phillips SM, Zemel MB. " Effect of protein, dairy components and energy balance in optimizing body composition." PubMed.gov 2011;69:97-108.}

_{Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. " Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial." Nutrition Journal April 2011.}

View the original article here

Protein & Diet: Answers to Your Questions

Do you know how much protein you eat every day? If you are trying to lose weight, build muscle or get rid of fat, you should probably know the answer. Several recent research studies have investigated the role that lean protein plays in both short term and long-term weight loss.

So what is protein? Protein is a vital macronutrient that is used as a building block to build and repair muscles and other tissues in your body. Protein is found in many foods you eat, but many people get it from the meat products that they consume. To maximize weight loss, however, you should make sure the protein you eat is lean.

Learn more about how much protein you need and how to shop for common lean protein foods. Then use easy protein recipes so that you can get more of this metabolism-boosting nutrient to improve your diet at every meal.

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Are you getting the right amount of protein to boost your calorie burning potential? Find out why this nutrient matters if you are trying to lose weight and learn what industry leaders say about how much protein you need every day.

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Recent research has changed the way many people think about protein. Do you need a supplement? How much protein is enough? How much is too much? Learn what new research reveals about how protein plays a role in short term and long term weight loss.

(Photo credit: Jennie-O Turkey Store)

Why not start your morning with a healthy breakfast? Use easy recipes and cooking tips to start your day with lean protein. You'll feel full and satisfied without eating too many calories.

Pritikin Longevity Center & Spa

Satisfy your cravings between meals without ruining your diet. Simple and easy lean protein snacks will do the trick. Find out what to pack, what to shop for and what to eat if you are on the run.

mconnors/morguefile

Prevent that late afternoon slump by eating a healthy lunch with lean protein. Find out how to prepare a mid-afternoon meal that will keep you full without making you sleepy. Use recipes and shopping lists.

Jennie-O Turkey Store

If you are trying to eat lean, you might plan most of your dinners around chicken. But what about other low fat sources of protein? Learn about other protein foods and use these recipes to liven up your dinner menus during the week.

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Can you get protein from a low calorie dessert? Yep! There are quite a few tasty desserts that are both low in calories but high in the vital nutrient. Try one of these great recipes, or use one these easy tips for satisfying your sweet tooth the healthy way.

View the original article here

Protein: How Much Should You Eat to Lose Weight?

Eating foods with protein may improve both short- and long-term weight loss success. According to new research, dieters who eat more protein were able to increase lean muscle mass, improve their metabolism and decrease body fat. But that leaves many dieters asking, should I eat more protein if I'm trying to lose weight?

Before you stock up on supplements and bars, make sure you know your recommended daily allowance for protein. Then, learn more about how eating different amounts may affect the weight loss process. And finally, check out a few easy lean protein recipes so that you can include this important nutrient at every meal.

Should I Eat More Protein if I'm Dieting?

Some researchers believe that when dieters consume more foods with protein, they see greater weight loss benefits, such as improved body composition and a boost in metabolism. Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet (HPHD) to a lower protein (15%), lower dairy diet (LPLD). The HPHD group lost more body fat and gained more lean muscle mass than the women who consumed the LPLD diet. The LPLD group lost weight, but they also lost more lean muscle mass.

Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and weight loss plateaus that are a source of frustration for so many dieters. Lean muscle mass burns more calories than fat, even when the body is at rest. When the LPLD group lost lean muscle mass, they may have lost the ability to burn more calories. On the other hand, the improved body composition of the HPHD group may help them burn more calories in the short and long term.

So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

Should I Take a Protein Supplement?

The short answer is: probably not. Most people consume too much of the nutrient already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not.

Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.

Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.

Lean Protein Recipes

Try to eat some of this important nutrient at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques to minimize the amount of added calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.

• High Protein Breakfast Recipes
• High Protein Snack Recipes
• High Protein Lunch Recipes
• High Protein Dinner Recipes
• High Protein Dessert Recipes

_Sources:

_{George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. " Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating." Journal of the American Medical Association 2012;307(1):47-55.}

_{Russell J de Souza, George A Bray,Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith " Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial." American Journal of Clinical Nutrition January 18, 2012.}

_{Elizabeth A Fox, Jennifer L McDaniel, Anthony P Breitbach and Edward P Weiss. " Perceived protein needs and measured protein intake in collegiate male athletes: an observational study." Journal of the International Society of Sports Nutrition 2011, 8:9 .}

_{Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. " Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women." The Journal of Nutrition July 20, 2011.}

_{Nutrition for Everyone. Protein. Centers for Disease Control and Prevention. Accessed: April 15, 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html}

_{Phillips SM, Zemel MB. " Effect of protein, dairy components and energy balance in optimizing body composition." PubMed.gov 2011;69:97-108.}

_{Lisa A Te Morenga, Megan T Levers, Sheila M Williams, Rachel C Brown and Jim Mann. " Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial." Nutrition Journal April 2011.}

View the original article here

Mother’s Day Gift Ideas

Is your shopping done yet?? If you still need Mother's Day gift ideas, why not get her something that will support her efforts to stay healthy?? If mom is trying to lose weight or get in shape for summer, these gifts will give her a supportive boost to help her reach her goals.

Healthy Gift Ideas for Mom

• Bike accessories. Get mom rolling with a new bike or bike accessories.? Biking for weight loss is fun and effective.? If you have the money to spend, splurge on a new bike for the lady in your life, or get mom one of these must-have accessories.
• Fitness apparel or accessories. If mom is starting a new exercise program, why not get her some new duds to boost her confidence?? Athleta.com makes cute and functional fitness wear and many items come in a range of sizes from xxs all the way up to plus sizes.
• Fitness class pass.? Maybe mom has been talking about starting a workout, but is reluctant to take the first step.? Sign her up for a workout tailored for overweight exercisers or those who are new to exercise.
• Healthy brunch.? If your budget is limited, make mom a healthy breakfast in bed.? This Breakfast Burrito was made famous on the Biggest Loser and is sure to put a smile on mom's face.

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