Your metabolism dictates how your body uses the calories that you consume. It determines the rate that you burn calories and in the end whether you gain or lose weight quickly and easily. So what factors affect how your metabolism works or are we stuck with the metabolism that we’ve been dealt?

Diet has much to do with the way that your metabolism works. Now when I say diet, I am talking about a way of life, a long term plan, not just a temporary “diet” that helps you to lose weight. The changes you make have to be something you can live with for life.

Caffeine and spicy foods play a big role in motivating your metabolism temporarily, but there are healthy ways to achieve long-term results. Protein, essential for building and repairing muscle, has a greater thermal effect than other carbohydrates or fat. In other words, it heats up and speeds up the metabolism.

In recent studies, people on a high protein diet lost more weight and fat than people who ate the same amount of calories on a low protein diet. You should strive for one serving of protein at every meal, but choose lean sources that are low in saturated fat. Include fruits and vegetables to give you all your needed nutrients and aid in digestion.

But one of the best ways to motivate your metabolism is by building muscle. Did you know that the more muscular your body is, the faster your metabolism burns fat? After a strength-training workout, your body will continue to use the calories in your body, sometimes for hours. That’s why fit athletes can consume massive amounts of food and calories without seeming to gain any weight.

It takes more calories to build muscle than it does to store fat. So the secret is to exercise for at least 6 days a week. Alternate your days by doing aerobic exercise to build your endurance and strengthen your heart. You’ll also burn fat with a good cardio workout and aerobics will help to speed up your system too.

By combining strength training exercises and aerobics, you will build muscle, increase flexibility and improve your range of motion. Plus, you’ll motivate your metabolism to work for you.

So, if you are having trouble dropping some pounds, make sure you are eating plenty of protein, fruit and veggies and exercising regularly with a firm plan in mind. If you are looking for ideas to help you lose weight, join Fitness4Her today. With healthy cooking recipes, step-by-step exercise routines, and all sorts of informative articles and support, you can learn to love food and enjoy an active lifestyle that will keep you and your metabolism completely motivated for life.

You’ve been dieting and exercising for weeks but you’ve barely lost any weight, or worse, you lost weight in the beginning but now all of a sudden the only thing you seem to be losing is time! If this has ever happened to you, then you know how frustrating it is. It can even cause a woman to lose her motivation for fitness.

It’s hard to devote all that precious time to something that doesn’t produce results. With the busy schedules that most of us manage, we really don’t have any time to waste. But giving up on exercise is not the solution. There is a way to blast those pounds away and at the same time pump a little life into your fitness routine.

If you have been keeping a fitness journal, it will be easy to determine when you reached this plateau in your weight loss plan. If you’ve been eating more but not increasing your physical activity, you may even begin to gain weight. With your fitness journal these signs will be easy to detect.

Even if you haven’t been keeping a journal, there is still a way to get your weight loss back on track. Try taking your current workout to the next level by adding weights to your exercises. Just 1 or 2 lb dumbbells can do the trick. This small amount of resistance will make your muscles work harder and burn more calories. But don’t add so much weight that you feel pain in your joints. As you get accustomed to the extra resistance, you can gradually increase the amount of weight if you feel the need.

To get dynamic results in a quick amount of time, you can mix strength training and aerobic exercise for maximum burn. After completing the recommended sets of an exercise, without resting go quickly into an aerobic exercise like running in place. Intertwine the two types of exercises, to get the most out of your muscles, but don’t do it every day.

Add bits of physical activity to your day by taking the stairs, parking further away, going for an evening walk with family members, friends, or your dog. Every step counts, so stay as active as you can. Remember, the more developed your muscles, the more fat you’ll burn, even when you are sitting around.

When you want to find some new exercise routines or learn more about women’s fitness, join Fitness4Her and get all of the privileges that are exclusive to members. It’s fun, informative and free. You’ll get the tools and support to help you lose weight, gain weight or just get healthy. Join Fitness4Her, the website for Women’s Fitness.

If you are looking for a way to stay motivated to exercise, some new workout clothes might just put the groove back in your move. A new sports bra, new shorts, a pretty new top or some great new shoes, are all smart purchases that you can reward yourself with. These are smart buys because you need extra clothes, especially when you work out six days a week and by the way, it is always smart to have at least two pair of tennis shoes, if you run you may want a pair of shoes that are specifically for running.

There are so many great styles to chose from and a number of places to buy fitness clothes. Shop around and find the best fit for your figure and that will allow your body to move with ease. Try not to buy something just because it’s inexpensive, it may not offer the flexibility of other clothes. On the same note, don’t assume just because it costs a pretty penny that it will be functional for your activities. It’s best to try all of your clothes on before purchasing.

When selecting shoes, be sure to wear the thickest socks that you ever wear. Walk around the shoe area, run a little bit, don’t make any hasty decisions when buying shoes. Exercise can become quite un-motivating if your feet are aching because your shoes don’t fit well.

Gym bags are a smart accessory that you can purchase to reward yourself for sticking to your exercise program. Old gym bags can harbor bacteria, so a new gym bag is an item that you need to replace occasionally. Find one that is functional but attractive to you. A new gym bag can be just what you need to put a smile on your face when you are headed out to exercise.

Sometimes just shopping at a sports and fitness store can get you in the mood for exercise. All of the merchandise is fitness related and can provide a nice little boost in your motivation. Reward yourself, look good and stay motivated.

Motivate us and our readers by leaving a comment.

If you feel like you just don’t want to exercise maybe you need a boost in your motivation. It helps to try new things when you need to trick your mind to comply. If you’ve never tried imagery to help you get motivated, I’ve outlined the steps to help you get started.

1. Find a place to sit comfortably, without interruptions or distractions.
2. Relax your body and take several long, slow breaths.
3. Close your eyes and begin to create a vivid and convincing image. This image can be something you’ve previously experienced, or something you desire to take place.
4. If you become distracted or find you are thinking about something else, simply acknowledge it and let it go.
5. Focus on your breathing if you lose the image.
6. Keep a positive attitude throughout your session, don’t allow negativity to enter or stay.
7. Imagine everything about the experience—the sights, sounds, tastes, feelings, and even the smells.
8. Allow details of the scene to fill your imagination. What are you wearing, who is there, what are you hearing, how do you feel?
9. If your imagery session is not going the way you want it to, simply open your eyes and start from the beginning, concentrating on your breathing.
10. Be sure to end with a positive image.

Follow these steps with positive affirmations. If you need some help getting started with your affirmations, or if you just don’t know what to tell yourself, read my posts under Affirmations. You will find plenty of ideas to inspire and motivate you to reach your fitness goals.

Don’t forget your fitness journal, it’s the next step to get your morning revving for a great day on the racetrack of life. Once you begin writing, your motivation will soar.

Share your positive thoughts by leaving a comment below:

Let us not be weary in doing good, for at the proper time we will reap a harvest if we do not give up.
GALATIONS 6:9

When we first begin a diet and exercise program we are on fire with enthusiasm and fully believe we will be successful this time. But many times 30 to 60 days into our program, we become weary from doing good…tired of making wise food choices, tired of exercising regularly. We begin to lose faith in ourselves and our hope of success tends to fade away.

No matter what your religious beliefs, the scripture above tells the truth. If we continue a good thing even when we become tired and discouraged and want to give up, in time we will reap the rewards of our hard work. Just as the farmer reaps a harvest for the crop that he sows and tends, so shall we reap the harvest of health.

Staying motivated is one of the most difficult parts of a fitness program. It’s going to take work to keep you focused on your goal. But it doesn’t have to be impossible. In fact keeping your motivation up can be lots of fun.

1. Get some good music to listen to while doing your work out.
2. Find an exercise buddy.
3. Buy a new pair of athletic shoes. Investments, large and small help to make us feel responsible to work out.
4. Get new exercise clothes—the better you look, the more likely you’ll want to go exercise.
5. Start a diet and fitness journal.
6. Start each day with affirmations—the scripture above will work for starters.
7. Take pictures of yourself regularly.
8. Surround yourself with healthy literature. Fitness magazines, health journals and success stories about other’s fitness goals will help keep you focused on your goal.
9. Treat yourself to a massage or manicure for every month you work out, or every week if you can afford it.
10. Join Fitness4Her and for support and friendly advice with updated articles and real life stories.

Fuel your motivational fire with whatever it takes to keep you on track. Try not to be impatient and don’t let feelings of discouragement keep you from success. You have worked hard to get where you are today–don’t give up.

Tell us and our readers about your dieting successes by leaving a comment.