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Is it better to eat several small meals or fewer larger ones?

3 Steps to Workout Motivation, According to Experts

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American Health
September 28, 2024

Health News Roundup

Lawmakers push for accountability after 10th death linked to Boar’s Head listeria outbreak: A death in New York has been linked to a listeria outbreak tied to recalled Boar's Head deli meat, with 59 hospitalizations and 10 reported deaths across 19 states. Senators Blumenthal and DeLauro have urged federal agencies to investigate potential criminal charges against Boar's Head for failing to address recurring safety violations.

EPA must review risks of risks of fluoride in drinking water to children, judge rules: A federal judge in California has ordered the U.S. Environmental Protection Agency to enhance regulations on fluoride in drinking water, citing its unreasonable risks to children's brain development. Judge Edward Chen found that advocacy groups provided sufficient evidence showing that fluoride exposure is linked to reduced IQ, warranting a regulatory response under the Toxic Substances Control Act. 

Nutrition Corner

Foods High in Vitamin A: Vitamin A is essential for normal vision, immune function, skin health, and the support of various organs, but many people in the U.S. do not meet daily recommendations, with 40% of women and 50% of men falling short. It comes in two forms: preformed vitamin A found in sources like beef liver, fish, and dairy, and provitamin A carotenoids from colorful fruits and vegetables, which the body converts into vitamin A.

Is it better to eat several small meals or fewer larger ones? Traditionally, the modern dietary norm emphasizes three large meals—breakfast, lunch, and dinner—based on cultural beliefs and early studies. However, recent expert opinions suggest that smaller, more frequent meals may help prevent chronic diseases and aid weight loss, although research on the benefits of this approach is mixed, with some studies favoring the traditional three-meal pattern.

Recipe for The Day

Quinoa Power Bowls with Butternut Squash and Tahini Sauce: This easy recipe for a quinoa grain bowl features roasted butternut squash, kale, and a creamy tahini sauce, combining sweetness from dried cranberries and nuttiness from pecans for a delicious autumn dish. Ready in 20 minutes, the bowl can be enjoyed warm or cold, making it a versatile option for a nutritious meal throughout the week.

Lifestyle & Fitness Focus

Scrolling through social media often exposes you to countless "fitfluencers" offering diverse tips to boost your workout motivation. Yet, with so much conflicting advice—from “habit stacking” to “sweating with your besties”—it can be confusing and overwhelming. Fortunately, exercise psychologists and psychotherapists agree that achieving and maintaining workout motivation boils down to three straightforward steps.

3 Steps to Workout Motivation, According to Experts

Finding the drive to exercise can feel as challenging as dating, but with these easy steps, you'll know exactly how to motivate yourself to work out:

  1. Find Your Big Why
    Consider the lifestyle you envision for yourself in the next 10, 20, or 30 years. Ask yourself how a regular health and wellness practice can help you achieve that vision. A consistent movement routine can enhance your strength, mobility, and cardiovascular health, enabling you to pursue the activities you dream of, whether that’s hiking, building a sustainable home, or playing with your grandkids.

  2. Set a SMART Goal
    Once you've identified your long-term vision, it’s time to set a short-term goal. Aim for a SMART goal, which is:

    • Specific: Define your goal clearly, such as selecting a specific competition to enter.

    • Measurable: Include quantifiable metrics to track progress, like the number of workouts per week.

    • Achievable: Ensure your goal is realistic based on your current fitness level.

    • Relevant: Align your goal with your broader health objectives.

    • Time-Bound: Set a deadline to create urgency and accountability.

  3. Find a Kind of Movement You Enjoy
    Consistent exercisers often do activities they love. Instead of forcing yourself into a workout routine that feels like a chore, explore different forms of exercise until you find one that excites you. Whether it's trying various classes, experimenting with YouTube workouts, or signing up for trial memberships at different gyms, the key is to enjoy the process. Once you discover an enjoyable workout, incorporate it as the core of your routine, and gradually add complementary exercises as needed.

By following these three steps, you’ll not only discover how to motivate yourself to work out but also make exercise a rewarding and sustainable part of your life.

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