Diet

I wake up every day with good intentions and yet mid day or evening rolls around and I am snacking or allowing myself the things I told myself I would not touch. How can I break my cheating cycle?

Pray constantly, I know that sounds extreme but if you continually ask the Lord to help you walk the walk through your day you will remember He is there. Our strength comes from Him. I envision my desired way of living and I ask God to help me be that person. I envision Him helping me walk the walk, through His Holy Spirit. In proverbs 23:7 it states, “As a man thinkith in his heart, so shall he be.” I pray and think of who I am through Him as often as I can, this keeps me strong.

Let your NO be NO! When you walk by or think of a tempting treat say to yourself NO! Behavioral Science teaches; if a person thinks of something three times in a row they get a genuine craving or feeling. Add one more thought and you have an action. When you initially think of cheating, say NO! Change your thoughts that instant. If you say NO three to four times, you will gain power over your temptation. Let your NO be NO!

Philippians 4:13 “I can do all things through Christ who strengthens me.”

I have been doing well on my wellness plan. I did not anticipate the cravings. What can I do to get rid of the cravings?

Cravings are preceded with thoughts and physical triggers. To control your cravings you will need to control your thoughts and your physical triggers.

Proverbs 23:7 “As a man thinkith in his heart so shall he be.”

Philippians 4:8 “Finally , brethren, whatever things are true, whatever things are noble, whatever things are pure whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy-meditate on these things.”

We have clear directive from God to control what we think. Many of us let our thoughts control us verses us controlling our thoughts. In order for me to start controlling my thoughts I had to practice. I did this by practicing thinking about nothing for one minute at a time. Often this was difficult for me. I would try to practice thinking about nothing and inevitably I would think about something like the laundry, dishes, kids etc.. To control your thoughts practice thinking of nothing and when a thought enters your head tell yourself, “It is ok that I thought that now let it go.” After you can clear your mind intentionally think of things that will help you like Gods word. I use this technique daily as an exercise to help me control my cravings and my reaction to life. Try to control your thoughts the moment they enter your head. What you think about expands!

1 thought + 1 thought + 1 thought = craving

Craving + 1 thought = action

1 thought + dismiss thought = directed thoughts

Physiologically you can control cravings by not letting yourself get over hungry in the first place by eating five well balanced small meals a day, drinking 64 oz of water and getting 8-10 hours of good quality sleep.

To control your cravings control your thoughts and your physical environment (to the best of your ability). Call on God, you can do all things through Christ who strengthens you.

I have been doing well on my diet and exercise and I have only lost a couple of pounds. I want to lose a lot of weight. What can I do?

To lose a lot of weight you need to take it off one pound at a time. Don’t worry about small beginnings, they lead to great things. The most important thing is that you are eating a balanced, reduced calorie diet, and getting exercise. This behavior will make you a healthier person. If you keep on keeping on, you will achieve your goal. Small lasting steps produce a permanent life style change. Focus on what you are doing right. Keep doing it. Cast your care, it will work.

1 Peter 5:6-7 “Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him for He cares for you.”

I have been exercising now as part of the Million Pound Challenge. I am trying to lose weight, but instead I have gained weight. Could this be muscle?

It could be muscle weight that you have gained. Muscle does weigh more the fat, per square inch. When you exercise you can increase your muscle and decrease your fat, giving you a larger number on the scale but a smaller size.

Many times people gain weight when they start an exercise program because they start to eat more. A common mistake people make is interpreting their thirst as hunger. When you start an exercise program it is important to make sure you are getting enough water. The average 150 pound person needs about 64oz. of water each day. During a workout you need to take in additional fluids. Most people do not get the basic 64 ounces. When they start a new exercise program they feel “starved” and eat. Instead of eating they should be hydrating and eating only their recommended daily nutrition.

You could have increased your muscle and decreased your fat. I hope that is your case. I recommend that you pay attention to your fitness level, nutrition, and how you fit in your clothes. The number on the scale is not the most important thing. Your fitness level, health and wellness through Jesus are. Keep up the good work. The weight will come off.

Titus 3:14 NKJ “And let our people also learn to maintain good works, to meet urgent needs, that they may not be unfruitful.”

I keep blowing my diet. I plan on exercising and then I find an excuse. Once I screw up I give up . How can I get this?

Love yourself! First, start with your heart. Ask Him in, Jesus died for you so you can be forgiven. Live in His forgiveness and love. When you hear yourself say, “I can’t do this, I am so stupid, I give , I will just be the way I am, screw it!” STOP asks Him in! (The salvation poem is a great way to remember His constant love for you) I simply stop in the middle of the chaos and say” Jesus, you died for me, you rose again, I know you can help me, please change my heart and help me here.” Call on Him! He hears you every moment! You are never alone. Just accept His love and say “Thank you Lord for loving me, give me the strength and determination to go on.” In order for you to eat right and get daily exercise you have to first decide you are worth taking care of. You are!! First you have to start with your heart and love yourself. Loving yourself is possible by accepting His love for you. Ask Him in, accept His love and forgiveness and you will feel the power of His gift in you!

1 Timothy 4:8 “ For bodily exercise profits a little, but Godliness is profitable for all things, having promise of the life that now is and of that which is to come.”

I keep blowing my diet. I plan on exercising and then I find an excuse. Once I screw up I give up . How can I get this?

Love yourself! First, start with your heart. Ask Him in, Jesus died for you so you can be forgiven. Live in His forgiveness and love. When you hear yourself say, “I can’t do this, I am so stupid, I give , I will just be the way I am, screw it!” STOP asks Him in! (The salvation poem is a great way to remember His constant love for you) I simply stop in the middle of the chaos and say” Jesus, you died for me, you rose again, I know you can help me, please change my heart and help me here.” Call on Him! He hears you every moment! You are never alone. Just accept His love and say “Thank you Lord for loving me, give me the strength and determination to go on.” In order for you to eat right and get daily exercise you have to first decide you are worth taking care of. You are!! First you have to start with your heart and love yourself. Loving yourself is possible by accepting His love for you. Ask Him in, accept His love and forgiveness and you will feel the power of His gift in you!

1 Timothy 4:8 “ For bodily exercise profits a little, but Godliness is profitable for all things, having promise of the life that now is and of that which is to come.”

Why is it that I used to get on the scale Monday morning notice I was up a couple pounds and then have the discipline to watch it and in a few more days I would be back to my ideal weight, and now I see those extra pounds creep on and I don’t have the discipline to do anything about it? I am currently almost 20 pounds heavier then I was 10 years ago and I feel disgusted with myself. How can I get back to the old me?

It is great that you have the reference point of the old you. Especially because the old you is your desired new you. First, give yourself a break. I am sure that your life today is different than it was 10 years ago. To get back the person who could easily control her weight remember the things you did to do so. I bet you mustered up the discipline to eat healthy and get in more exercise when you needed to take those few pounds off.

The answer is the same today. Weight loss is still a simple math equation; calories in-calories out=weight gain or loss. The difference for most of us, as we get older we have more responsibilities and cannot get the extra motivation or time it takes to get in exercise and eating healthful. Most of us can however take the time, it is the motivation and desire to work hard we lack. It also seems easier to squash out the Holy Spirits nudge in regards to healthy eating and regular exercise when we have developed a long standing pattern of cheating and busyness.

Make a commitment to yourself today that you will listen to that voice of truth inside of you and get back on track! Find a friend or co-worker that you can talk to who will support you. Make that person your accountability partner. Ask that person to pray for you. Make a commitment to try to be on track for at least 28 days. Write it on your calendar! It takes 21-28 days to formulate new habits, even if your new desired habit used to be your daily way of living. You can use my wellness challenge sheet it covers 28 days. You most likely will not get it perfect just make a commitment to keep on trying for 28 days. You will get it! Just listen to the voice of truth inside of you. nutrition.html

John 15:26 “But when the helper comes, whom I shall send to you from the Father, the Spirit of truth who proceeds from the Father, He will testify of Me.”

Now that I am exercising, I find myself cheating more. I feel hungrier and justified in my cheats. How do people lose weight exercising if it just makes them hungrier? Should I stop exercising until I lose my weight?

Great question. No way should you stop exercising until you lose weight. I actually hear this quite a bit. Many people think they should lose the weight first and then start an exercise program. They fear that they will gain muscle and sabotage their weight loss. First of all, it is not about the number on the scale; it is about your overall health and wellness. Exercise is an important part of that equation. Exercise burns calories and increases you basal metabolism. Therefore you will be burning more calories even when you are sleeping. It is better to be 25 pounds overweight and fit then it is to be at your ideal body weight and unfit.

Cheating more because you feel justified due to the exercise is also very common. I originally started exercising to get to the beer and pizza. (I no longer drink beer but I still like pizza occasionally.) The fact is that although exercise increases number of calories burned it is not a great big number. A very hard work out such as running constantly for an hour, only burns about 700 calories. That is good but, it is only two candy bars. I try to pay attention to calories in, verses what I have to do to burn them off. Often, I decide it is just not worth feeding my desire for the cheat. Make sure you are staying hydrated for your workouts. Dehydration can make you feel hungry and susceptible to cheating. Bottom line, the calories you consume needs to be less than the calories you expend in order to lose weight.

Romans 5:20 NKJ “Moreover the law entered that the offense might abound. But where sin abounded, grace abounded much more.”

I can just smell food and I gain weight. Are there some people that just can not lose weight?

Yes, there are some people with a metabolic disease that inhibits their ability to lose weight. These people are very rare. Your doctor is the only one that can diagnose this condition.

Most of us, need to move more and eat and drink less to lose weight. It is really a simple math equation. Calories In < Calories Out = Weight Loss. This works!!

Anything else is deception. Think of these scriptures to help you.

1 Corinthians 3:18a NKJ “Let no one deceive himself.”

1 Corinthians 6:19-20 NKJ “Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’

I want to get started on a good nutrition plan but my husband is a meat and potato guy. What should I do?

Keeping your home safe is important for success. A safe home is one free from triggers. A trigger is something that will trigger you into returning to the old behavior. If you are trying to live a life without alcohol, take the alcohol out of the house. If you are trying to live a life without sweets, take the sweets out of the house. Your home needs to support your goals.

Let your husband know how important it is to you to have your family on a good nutritional plan. Explain to him that you need it, and for you to be most likely to succeed you need family support. Include him and the kids in the new menu planning. You can’t make them do your plan, but you can educate them on why you are doing it and provide them the opportunity to do it with you. Focus on what you can do, regardless of your family’s support. Hopefully they will get on board. Living a healthful lifestyle works best if it is a family thing.