I love food.
I love to eat when I am happy, sad, bored…
Over the years my weight has fluctuated about 30-40 pounds every 2 years or so since I was a teenager. Some of that was prego weight, but mostly it was just me- eating too much and then trying to dig myself out of the mess I made.
Here are some of the tips I have learned over the years. I pray that they will help and encourage you.
1. Try lots of different ways to exercise.
- Class at the gym
- Find an accountability partner
Don’t give up if one thing doesn’t work for you. Find the thing that works with your personality and lifestyle.
2. If at all possible- weight train. Why?
- Weight training builds muscle
- The more muscle you have, the more fat you burn- even when you are sitting and resting
- you will NOT bulk up- use low weight- lots of repetition
- Esp. do leg exercises- your legs are some of your largest muscle groups-they burn lots of calories.
3. Don’t diet- make a lifestyle change.
- Make a list of the five foods you can’t live without and keep having them in moderation.
- Educate yourself about what food your body needs every day- start eating a balanced diet (carbs, veggies, fruit, protein)
- Replace processed foods with fresh veggies, fruits, yogurt, beans (yes, they are so good for you!)
- Count your calories for a while. It is good to educate yourself on how many calories you eat in a day. There are a lot of great websites and apps that can help you (I used the daily plate).
4. Sign up for a race.
- Signing up for a public walk, run, or bike can help you to meet others in your community or area who are seeking to be physically fit.
- Their support and accountability can be a blessing on the road to meeting your goals.
- Start up conversations with people at the race; pray that God will help you find support and encouragement.
5. Read a book about someone who lost weight and reached their goals.
- We need support, community
- If you don’t have someone close to you who can hold you accountable/support you, read a book about someone who overcame the odds and lost the weight
- It can help inspire and get us through tough times when our motivation is low
6. You will feel hungry.
- Be prepared for feeling hungry in the beginning
- Your stomach is shrinking
- Give your body time to digest- it takes at least 20 minutes for your body to register the food you have eaten
- Counting calories is a great tool to fight the temptation to eat too much- when you look at the numbers and know that you have had enough- that can sometimes mentally give you the power to say No.
7. You will have set backs. Do not get discouraged- keep pressing on!
- We all have bad days…or a few bad days…or a week.
- Get back to it- don’t give up- no matter what!
- The scale can be discouraging mentally- avoid it. Instead- pay attention to clothing size- clothes feeling a little loose? Try on the next size smaller- cheer yourself on! (I don’t own a scale)
8. This is a spiritual battle. We are battling the desire of our flesh.
- One of the most powerful temptations in my life that I constantly fight is the desire to eat to comfort myself.
- Dwell on the truth that eating will not bring comfort- it only brings regret.
- It does not deliver on its promises.
- Keep tempting foods out of the house for a while if you need to. Or throw them in the trash. I have wasted food when I have been really struggling with this temptation.
- Pray when you are tempted to eat. Sit down and beg God to help you- call a friend or family member for support.
9. Avoid the all or nothing rut
- Sometimes you just don’t have time to spend 30 minutes straight working out with no interruption
- Do two 15 minute work outs
- Just do two leg exercises- leg lifts and swing your arms in circles
- Just do something- dance in the living room with your kids
- Sometimes we raise the bar of expectation so high- we don’t feel motivated to even get off the couch. We can’t meet our own expectations for what we “should” be doing
10. Celebrate your success
- When you achieve a weight loss goal, celebrate!
- Buy a new dress
- Call friends and share the good news
- Make sure to find a way (without using food) to reward yourself for your hard work
What would you add?
Share your story- or ask questions- let’s support each other!
Women’s Strength Training Anatomy by: Frederic Delavier
Weight Watchers New Complete Cookbook– I love weight watchers b/c they are all about counting calories but not depriving you of the foods you love.
Made to Crave: Satisfying Your Deepest Desires with God, Not Food by: Lysa TerKeurst
10 Lessons from a Former Fat Girl: Living with Less of You and More of Life by: Amy Parham
Reshaping It All: Motivation for Physical and Spiritual Fitness by: Candace Cameron Bure and Darlene Schacht
(I have not read all these resources (except 1st- I own it), but they have been recommended to me- let me know if you have resources you want to add)
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