Five Steps to Losing Weight Doing the Sports Activities You Love

Number one: Get very consistent at making time in your schedule daily or at least a few times weekly and get out and do it. With water sports it can require more effort and organization than say tennis or running, bicycling or other sports. Since most of us don't live right at the beach or have a swimming pool in our yard, we have get to the water. If the water is cold we have to get into a wetsuit and other gear to be safe and comfortable. All the action and effort of getting your self out and organizing your gear combines with your sport to help you to lose weight.

Number two: When you are out there enjoying your sport, work hard at it, set some goals and increase what you can do in the time you have so you are working as hard as you can. To lose weight with a sport you have to push and play all out as much as possible. If you are doing your sport with a buddy or a team leverage off of them by having friendly competition.

Number three: Be sure you have the right sports gear for your specific sport. It is a lot harder to play all out if the gear you have is inadequate and holding you back. You simply can't get the most push for your effort which will not translate to trimming weight.

Number four: You have to eat correctly, I used to play the game with myself that if I really played hard and put out a lot of energy then I could or deserved to eat the comfort foods like junk food, desert or just simply foods that I know will put weight on my body. I erased the weight loss benefit of performing my water sport to the max. I finally got the message that it's always the combination of the exercise and the right food choices that lose weight and keep it off.

Number five: Having fun while I lose and then control my weight is what I call a win win. Doing a water sport or any sport for that matter and also lose weight is in my opinion so much better that struggling doing something you don't like and would otherwise not do. So I have as much fun as possible, I just work hard and eat right and I know I can control my weight on a sustainable basis.

How Much Protein Do Women Really Need?

With magazines and diets touting the satiating power of protein, it's important to know this essential nutrient does a lot more than fill you up. Your body uses protein to build and repair tissues, and it is an important building block of muscles and bones. However, 50% of women ages 18–50 don't know if they get enough protein, according to a new survey by Luna.

So how much protein do women need? According to Tara Dellolacono Thies, a registered dietitian and nutritional spokesperson for Clif Bar, most women need between 50 and 60 grams of protein a day.

But this isn't an exact science. The Institute of Medicine recommends .8 grams of protein per kilogram of body weight, but here's a simpler way to break down you protein needs:

Activity level	Protein needs (grams)
Sedentary	Weight in pounds X .4
Active	Weight in pounds. X .6
Competitive athlete	Weight in pounds X .75
Light body-builder	Weight in pounds X .85

What are the best sources?
Most people with a well-rounded diet eat enough protein, but it's important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.

And although meats contain high amounts of protein, be sure to consider how much saturated fat is in your cut. One serving of steak can contain up to 75% of your saturated fat for the day! Here are a few good examples of low-fat, protein-packed foods:

Protein source	Amount of protein (grams)	Serving size
Tuna (yellowfish)	33	4 oz.
Roasted chicken	32	3/4 cup, diced
Lean flank steak	31	4 oz.
Soybeans	21	3/4 cup
Lentils	17	1 cup
Non-fat plain Greek yogurt	15	6 oz.

Other good protein sources include salmon, turkey, lamb, beans, nuts, and milk. If you're on the go, there are shelves full of protein and energy bars. However, these can often be candy bars disguised as healthy snacks. Try these bars that will fill you up without breaking the calorie bank.