Top 10 Weight Loss Tips

I am huge fan of queso and since I live in Texas, it’s everywhere! My cholesterol will thank me later. Last night I attempted a homemade queso. The problem with most of my cooking initiatives is that I always make recipe modifications to decrease calories. What I learned from my queso adventure is that you shouldn’t use fat free half n’ half. Much to my dismay, cheese and fat must coexist. We ended up going out for Greek food.

What is the #1 health topic I talk about? Weight loss, of course. So here are my top 10 tips. Again these are my top 10 tips. You may have other tips that worked for you. If so, please share!

10. Skip the fad diets. See my blog Fad Diets are Like False Prophets.

9. Portion control. You can enjoy pretty much any food if it’s kept within portion.  There is a difference between serving size and portion size.  The serving size is the size listed on the food label. A portion size is the amount you choose to eat. For example your portion may be 2 serving sizes. The Academy of Nutrition and Dietetics has a great synopsis of portion vs serving sizes. 

 

8. 6 meals a day or 3 meals a day? Either one. For real, either one. The point is to be consistent. Set a pattern of eating habits. If you set up an eating schedule you are less likely to make poor choices.  Sometimes this means you eat whether you are hungry or not.

7. Journal your food for just 3 days. How do you know what to change if you don’t know what is currently happening in your diet? For just 3 days write down everything you eat and drink, include amounts and the time of day too. You can see a pattern of intake. Use a free online website like Calorie Count or My Fitness Pal to analyze your food. See the Resources page. Now you can see where to make changes and what may be holding you back.

6.  Physical activity. Research is very clear that a weight loss endeavor including physical activity is more successful long term than one that does not. Find any way you can to be physical. Don’t go for P90X today if you aren’t active right now. Start small.

5. Tell others what you are doing. Most people will want to support your journey. But if they don’t know what your plans are, they may end up tempting you. Share your goals with the people you are surrounded by the most. Allow them to help support you.

4. Create goals and action plans.  Be specific. You can weasel out of a vague goal. See my blog Failed Another Health Goal?

3. Keep it simple! Don’t worry about over complicated rules or convoluted notions on foods. The more you say you can’t have a specific food, the more you want it. You will see it everywhere. Instead of limiting food options, focus on portion sizes, variety of food groups, and overall caloric intake.

2. Protein. Make sure every balanced meal has a source of lean protein. Im talking eggs, peanut butter, chicken, fish, turkey, etc. Protein takes longer to digest and helps for slow absorption of glucose. In plain terms, it keeps you fuller for longer. You will end up eating fewer calories during the day because you are fuller. Which brings me to my last tip…

1. Calories, calories, calories! Weight loss comes down to a simple equation:

                Calories in – Calories out = Net Gain or Loss




It’s simple to state but not simple to execute, I know.  Calorie reduction and energy expenditure is key to weight loss. I am not usually a fan of intense calorie counting but you may find it helpful at first till you get the hang of it. What calorie level you should use depends on many factors including height, current weight, and amount of physical activity. I usually recommend anywhere between 1300-1800 calories for women and 1500-2000 calories for men.  I would never advise anything below 1200 calories. You cannot meet your nutrient needs below that amount.

As you can see, weight loss takes a little bit of planning which equates to time out of your busy schedule. But it is so worth it! Give yourself the best chance you can by devoting some time to it.

Today’s Verse: “Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer. Share with God’s people who are in need. Practice hospitality.” Romans 11-12.

Will all the Drama Queens Please Stand Up!

“If it is possible, as far as it depends on you, live at peace with everyone,” Romans 12:18.

My morning reading produced this lovely verse that stuck with me all day. In fact, I chuckled when I read it. Don’t get me wrong; it’s a great directive. The part that made me chuckle was “as far as it depends on you.” How many of us have ever been in the presence of a drama queen? I would not consider myself a drama queen. I think I attempt to see things from the other person’s point of view. Maybe I am and aren’t self-aware. Either way, I have known a few women who have succumb to bouts of queen-ish behavior.  Women are generally perceived to be the ones producing most of the drama. I can’t say I disagree with that. I’m sure there are men who enjoy the drama too, but based on my boyfriend’s friendships and mine….yep, women cause more drama. Whether it’s our desire to end the dispute with us on top or we are addicted to the negative attention that a drama filled situation brings, the “as far as it depends on you” line can be lost on us.

I think the key to tackling the drama queen syndrome is to first find the peace within you. There is no better place to do that than with your health. The drama we place on our physical selves keeps us in a tailspin of perpetual bad health. Let’s look at some common drama-like attitudes that we exhibit. Let me first say, I have done them all. Maybe I am a drama queen.

• Internal negotiations. “Well I only had 200 calories for breakfast and 100 calorie snack. I missed lunch so I can have a Totino’s Pizza.” Okay, yes, Totino’s pizza is the best frozen pizza but it also has 4 grams of trans fat. No rationalizing should allow this. I’m just lucky Taco Bell stopped making the grilled stuffed burrito.

• I’ll start tomorrow.  All day binging won’t translate into a successful start to your diet or physical activity routine tomorrow. Start now instead. It doesn’t matter what you had for breakfast. You can begin making a difference right now.

• Acai Berry will help me lose weight.  Stop right there and begin thinking rationally. There is not one single food or nutrient that will cause your weight loss or solve most health problems. Only moderate intake of calories with balanced nutrients can get and keep you thin.

• I’ve tried but I have no self-control.  It goes beyond the self-control concept. Do you want to go to work every day? Most likely not but you still do. You get a reward for that effort called money. So find the reward and the motivation that will dismiss the notion of self-control and set you up for success. For more tips on successful change, see my blog “Failed Another Health Goal?”

• I’m never eating bread again or I’m not eating after 6pm.  This idea of strict food rules may be the most dramatic of all. While we like to “go big or go home” you will break your rule before you know it and the feeling of failure sets in. Never say never. (Okay I have hit my cliché limit.)

This is by no means an exhaustive list of drama-health behaviors but I think you get the point. So if we are looking to cut the drama and enhance our spiritual life, look no further than physical discipline to achieve this. Gary Thomas, in his book EveryBody Matters says, “For most of our lives we have emphasized growing our souls, not always realizing that a lack of physical discipline can undercut and even erode spiritual growth.” So the next time you are on the verge of sending the text that will only ignite the flames of drama, try aerobics instead. And as far as it depends on you, live at peace with yourself.

Today’s Verse: “Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everybody. If it is possible, as far as it depends on you, live at peace with everyone. Do not take revenge, my friends, but leave room for God’s wrath, for it is written: ‘It is mine to avenge; I will repay, says the Lord.’” Romans 12:17-19.