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Category Archives: Weight Loss
Tackling the Weight Battle
Tackling the Weight Battle
I remember as a child loving food. While growing up, I had no brothers or sisters to compete with; therefore, I tried to compete with my dad to be the first to get second helpings. I remember being sort of “chunky” most of the time, but as a young child, this didn’t really concern me so much. The only one that seemed concerned was the nurse at my school during my 6th grade year. I had reached the awesome weight of 100 pounds! Thankfully, as I hit my teenage years, I took a big U-turn. Admiring a “skinny” friend in junior high, I soon lost interest in those second helpings!
I do recall reading from a weight loss book one summer break during my college days. This was actually the first time that I had done any reading on this subject. I remember the author stating that all her family had been heavy, but she had learned that she could overcome that tendency by eating right. I remember being shocked. It seemed that society had always blamed weight issues on hereditary traits. My grandmother was very heavy when I was young and my mother had faced the weight battle as she got older. I guess I thought I would have no choice but to face heavy weight in years to come. This was my first realization that I needed to take matters into my own hands and become accountable for the things that I ate.
My weight has been up and down over the years. The three times that I actually lost a lot of weight, I did not even realize that I was losing it. All three times someone else had pointed the fact out to me that I had lost weight before I had even noticed it myself. Considering this now, I realize that we often become way too preoccupied with food. I know that I was much more active during these times, but I also know that I was too busy to worry about “watching my fat calories”.
After having my third child, I had reached my highest weight ever. I still remember the shock the first time I reached back to scratch my shoulder and felt the fat beneath. And like many people, after seeing a photo of myself, I knew I had to do something! I started doing some 10 minute exercises in the morning and then began to include some stair stepping exercises during the evening. My weight gradually fell off.
Shortly after, I began to notice that I was exhausted all the time and had an extremely hard time facing the cold and my hair began falling out. After being tested, it was found that I had problems with my thyroid. And as many of you probably already know, the thyroid affects your metabolism. So of course, keeping the weight off began to be quite a struggle.
Since then, I have read numerous articles over boosting metabolism. The best advice by far which has helped me tremendously has been weight lifting. Now don’t misunderstand me. I do not lift huge weights that you see men lift. I started with 2 pound weights and have now worked up to 5 lbs weights. As you get older, your muscles tend to decrease and your metabolism begins to slow down as a result. Muscle burns more calories, and so building muscle has always given me 100% positive results. I actually find it more pleasant doing muscle building exercises than any other exercising that I’ve done. You get faster results in shorter periods of time.
Eating healthy foods has been the key to long-term weight maintenance. Yes, I still gain some weight at Christmas and Thanksgiving time, but it’s not nearly as difficult now to gear myself back into shape because I’m building healthy eating and exercising habits. When you have established a habit, it will seem odd when you are not performing your ordinary routine. You will become more anxious to get back into your normal routine when the holidays are over.
It’s surprising to realize that when America began to introduce sugar substitutes and fat substitutes and more processed foods…America’s average weight went up. Our bodies began to starve nutritionally for real foods…and soon we found ourselves eating even more and struggling with cravings that couldn’t seem to be satisfied. I beg you to do your own research on the downside of sugar and sugar substitutes and learning what benefits healthy fats can do for you!
To be continued next Monday…
Here’s some additional superfoods and superspices to include in your daily diet. *Sidekicks following
(Click here to check out last week’s list.)
Apples: pears
Avocado: artichokes, asparagaus, extra virgin olive oil
Dark Chocolate (Check for real cocoa butter)
Dried Superfruits: apricots, blueberries, cherries, cranberries, currants, dates, figs, prunes, raisins
Extra virgin olive oil: canola oil, coconut oil
Honey
Kiwi: guava, pineapple
Onions: chives, garlic, leeks, scallions, shallots
Pomegranates: plums
Superspices: Cinnamon, Cumin, Garlic, Oregano, Thyme, Tumeric
P.S. Boost your metabolism with exercise; if you haven’t committed to exercising at least 10 min. in the mornings…join me by visiting my post on health & fitness (click here). Just leave me a comment!
Disclaimer: I would like to clarify the fact that I’m not a certified dietician. I rely on health-focused research and learned experiences. Any major diet changes should be consulted with your own doctor. Some people are diabetic and others have food allergies. This is something to always consider when making any changes in your own diet.
A Super Start to Weight Loss with Super Foods
A Super Start to Weight Loss with Super Foods
I just can’t believe a week has already gone by since I’ve started the new series on weight loss! (For those who missed last week, Click here to view last’s week’s topic) I’ve actually been chewing at the bits to write this next article…
First I want to say, if I had the perfect metabolism and have never had to struggle with weight loss myself, I would probably never have started this series. I wouldn’t feel qualified. Why? Because who wants to learn how to fix a broken door from someone who’s never fixed a broken door in their entire life? (Next week, I’ll tell you a little bit about my own personal struggles.)
Now, you’ve probably been waiting on me to suggest the perfect weight loss book with all the answers. The fact is, I refuse to suggest any “one” book as the “ultimate” weight loss book. Why?
The Bible says in Proverbs 11:14, “Where no counsel is, the people fall: but in the multitude of counsellors there is safety.”
I don’t rely on any one book for weight loss (there’s lots of valuable information regarding our health). The only Book reliable enough to stake your life on would be the Bible, God’s Holy Word! Man is often in error. And as I write, there will also be a diversity of opinions on weight loss. We must do our own homework and seek the facts!
On a positive note, I will probably suggest a few books here and there to help with certain topics that we’re covering.
What books will I suggest for help? First, the author must have done his homework well with proven statistics. Secondly, the book should also be driven from well-researched information. Thirdly, the book should be nutritionally sound and support good health.
If you have a book now that you’re absolutely enthused over and has been successful for you, then I’m not trying to squash your enthusiasm or discourage you. On the other hand, please don’t close the door completely to learning more about your health. Remember, there’s a lot of great information available and we can learn from other people’s success as well!
Consider this regarding your weight loss (weight control) program…
- Does it focus on counting and cutting calories? (The focus should mainly on eating healthy portions and obtaining good health through healthy eating so that your metabolism is naturally boosted. Simply continuing to cut calories can decrease your metabolism.)
- Does it encourage you to focus on no fat & low fat foods, use diet foods & substitutes? (We need healthy fats for our well-being. Many are deficient in healthy fats and do not even realize it. Sugar substitutes, diet drinks, and the ingredients in many processed foods increase cravings and encourage more weight gain.)
- Does it leave you hungry, tired & bored? (Fad diets always seem to have a short life span . People become hungry with limitations & bored with the same foods over and over. Once they quit, they gain back the weight. Permanent weight loss requires a lifetime change. Learning to eat healthy makes this possible!)
Last week, I said that I was going to encourage you to eat more….
Many of you are in a rut. You can’t figure out why you can’t lose even one more pound despite the fact that you’re surviving on a low calorie diet and even exercising. If you’ve been dieting for a long time, your body may be fighting against starvation. It’s well-equipped to fight this battle!
If this seems to be your case, you probably need to consume more food to give your metabolism a boost. But, don’t grab a hamburger or donut! Instead, consider eating some Superfoods that are good for you. Remember, fruits do have a natural sugar, so you want to balance with vegetables and fruits together!
For those who say, “I’m hungry all the time“… God didn’t intend for us to just sit and watch our husbands swoon over his delicious meal every night while we sit with 3 little peas on our plate!
God’s creation has provided an abundant multitude of wonderful foods with adequate nutrition that can satisfy any human being on earth! Can you imagine Eve counting calories! (Yes, that’s laughable….”Sorry, Adam, but I’ll have to pass on that banana, I’m watching my calories.“)
Now, I’m trying to keep each article short because I know you ladies are busy, and I don’t want to discourage you from taking time to read my articles each week. (Sadly, I realize I’ve already been too long-winded this week.) Yet, I told you that I was going to share 14 Superfoods that can help promote weight loss and boost your metabolism.
I won’t be able to expand on the value of these Superfoods this week; however, you can start by incorporating some of these in your meals & replacing some for your snacks. You’ll be one smart step on the way to making healthier choices in your diet!
Introduction to 14 Superfoods: (sidekicks following)
Beans – all dried beans, green peas, low-sodium canned beans, string beans, sugar snap peas
Blueberries – blackberries, boysenberries, cherries, cranberries, purple grapes, raspberries, strawberries and other fresh & frozen berries.
Broccoli: brussels sprouts, bok choy, cabbage, cauliflower, collards, kale, mustard greens, Swiss chard, turnips
Oats: Other top choices: wheat germ & ground flaxseed. More options: amaranth, barley, brown rice, buckwheat, bulgur wheat, couscous, kamut, millet, quinoa, rye, spelt, triticale, wild rice, yellow corn
Oranges: grapefruit, kumquats, lemons, limes, tangerines
Pumpkin: carrots, butternut squash, orange bell peppers, sweet potatoes
Salmon: Alaskan halibut, bass, chunk light tuna, clams, herring, oysters, sardines, trout
Soy: edamame, miso, soy milk, soy nuts, tempeh, tofu
Spinach: bok choy, collards, kale, mustard greens, orange bell peppers, romaine lettuce, Swiss chard, turnip greens
Tea: black tea, green tea
Tomatoes: Japanese persimmons, pink grapefruit, red fleshed papaya, strawberry guava, watermelon
Turkey: skinless chicken breast
Walnuts: almonds, Brazil nuts, cashews, hazel nuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds
Yogurt: kefir
(I’ll be sharing some additional Superfoods & Spices next week!)
P.S. Boost your metabolism with exercise; if you haven’t committed to exercising at least 10 min. in the mornings…join me by visiting my post on health & fitness (click here). Just leave me a comment!
Disclaimer: I would like to clarify the fact that I’m not a certified dietician. I rely on health-focused research and learned experiences. Any major diet changes should be consulted with your own doctor. Some people are diabetic and others have food allergies. This is something to always consider when making any changes in your own diet.
Posted in Health, Miscellaneous, Weight Loss
Tagged Christian weight loss, women's weight loss
14 Comments
Stop Cringing When You Step on that Scale!
Stop Cringing When You Step on that Scale!
First of all, before I start a series on weight loss and weight maintenance, I would like to say that I don’t promote skinny.
The world constantly creates a mindset which influences us on what we believe is attractive and what isn’t. Each year models seem to become thinner, but you must realize that skinny is not particularly “healthy“. Furthermore, our goal as Christian women shouldn’t be to lose weight just so that we can flaunt our bodies.
I do feel that many women are burdened by weight issues and it is in our best interest to focus on obtaining our best health. After all, good health makes us feel so much better and gives us more energy (and usually requires less trips to the doctor, which is good for the wallet too!). The good news is that when we eat healthy enough…the weight often disappears naturally without a lot of struggle.
I do not suggest diving in to become a “health nut” over night. We might determine that we’re never again going to eat a piece of cake or perhaps we challenge ourselves to eat only salads every night for supper. The downside is that we’re automatically setting ourselves up for failure. It really takes time and consistent small steps forward to make lasting changes.
I used to find myself wishing I could have such self-control as some women seem to have when it comes to eating. (Anyone who knows me really well, knows that I absolutely enjoy food and love to eat!) Over the last few years, I’ve discovered that the strong desire to eat healthier so that I can become healthier is the golden key to maintaining one’s weight. It’s not necessarily “eating less” as some believe (and to my BIG relief).
I cannot brag that I’m the perfect weight. If I were to continuously compare myself to others, I would always be discontent. I hope to inspire you ladies to strive for good health and not the perfect figure.
Next Monday I’m going to encourage you to “eat more”. I’m also going to share with you 14 foods that can help you become healthier and surprisingly will also help you become a healthier weight.
P.S. Don’t avoid exercise; if you haven’t committed to exercising at least 10 min. in the mornings…join me by visiting my previous post on health & fitness (click here). Just leave me a comment!
