15 tips for Weight Loss

 

walking trail

wild phlox growing along the walking trail

 

(NOTE: This is the second part in my Pathways to Health series)

I am beginning Week 8 of my journey to wellness.

I began with a Sugar Challenge.

I have shed 15 pounds so far, with 10 more to lose.

I’d like to share some tips I’ve learned along the way! 

15 Tips for Weight Loss

  • Stop Making Excuses for Yourself  I added 25 pounds going through Menopause. I convinced myself, “It doesn’t matter what I eat or how much I exercise, my hormones are driving this. There’s nothing I can do about it; so I might as well eat whatever I want!” I began eating unhealthy foods and snacks with larger portions. “You realize, don’t you, that you are the temple of God, and God himself is present in you? No one will get by with vandalizing God’s temple, you can be sure of that. God’s temple is sacred—and you, remember, are the temple.” ~1 Corinthians 3:16-17 (MSG)
  • Have Healthy Thoughts  I am a child of God. He loves me unconditionally! Just as He loves YOU! He wants the very best for us and from us. I began to think of healthy, vibrant friends. They helped me realize it is definitely attainable to be healthy in this season of life! Do not live to eat, but rather eat to live. Huge difference! “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” ~1 Corinthians 6:19-20 (NIV)
  • Find a Good Doctor/Nutritionist I found a local chiropractor who also practices nutrition. I injured my back and foot while running a few years earlier. My back and foot are now back to normal, which makes exercising enjoyable again! He is teaching me how to eat properly according to my body’s needs. I am taking organic, whole food supplements from Standard Process that my doctor believes my body needs to do what it is designed to do. Some supplements I take are for hormonal support, although not hormones per se. Standard Process’s website has a form to help you find a local doctor.
  • Find an Accountability Partner My dear friend, Danelle, walks with me 3-4 mornings each week. We report our weight gains/losses to each other as well as what we are eating. Not only is she good for my physical well being, but also for my emotional. We have shared joys and triumphs along the trail, as well as tears. We genuinely care about one another. Love one another unconditionally. Encourage one another.
  • Sugar Challenge Avoid or drastically reduce all sugars: honey, maple syrup, brown, raw, and especially white sugar! Avoid all white flour and white flour products: bread, pasta, crackers, cereals. Avoid/reduce wheat products and starches too. READ labels! Sugar is hidden in many different foods under numerous names. Educate yourself. If the serving size has more than 3 grams of sugar, look for something else to eat. Or halve the serving size. Watch this video to see why you should stop eating sugar.
  • Drink More Water I feel more energetic when I am hydrated. When I first began my Sugar Challenge, I diluted 100% fruit juices with water. I occasionally drink diluted juice with Mangosteen juice.  I also enjoy adding some Organic Green Super Food from GoL to some diluted juice for liver and immune support.  I have to admit this step is where I struggle the most. Keeping track of my daily water intake in my food journal helps.
  • Keep a Food Journal “Don’t bite it unless you write it!”  I have decided against eating certain foods because I did not want to write it in my journal that my doctor goes over monthly. Plus, it does help when I decide to indulge (say with some frozen coconut milk), I am sure to watch closer what I eat the rest of the day. Be sure to show it to your accountability partner often!
  • Eat More Protein Eat protein at every meal and with snacks. I have eggs for breakfast and hard boiled ones for snacking. Lentils are excellent too! My doctor gave me a delicious recipe for oat bran pancakes (a good source of protein). Add FAGE Total 0% plain Greek yogurt to your diet. I substitute it for sour cream for veggie dips. Use it in smoothies. Princess stirs in blueberries and freezes for a yummy dessert.
  • Choose to Be Content Make a conscious decision that you will be content with eating smaller portions. No seconds. I use a salad plate for my meals. It looks full but since it’s a smaller plate there’s actually less food. Enjoy treats. If I feel I am depriving myself, I overindulge! To avoid that, I allow myself a small portion. Sometimes only one spoonful is enough. One of my favorite treats is 90% cocoa bars! Only one square a day! Very satisfying for my love of chocolate!
  • Probiotics  If you have ever taken an antibiotic, you need a good probiotic. I tried cheaper versions at a discount store with poor results. Our family now uses Garden of Life Probiotics sold at our local health food store.  Our bodies need healthy bacteria colonies to keep unhealthy bacteria in check, support our immune system, aid in digestion, and for the assimilation and production of vitamins and nutrients in our intestines.
  • Eat Twice as Many Veggies as Fruits Look for the book The World’s Healthiest Foods at your library. Try new veggies! I know some of you have told me, ‘I just don’t eat vegetables’. Be open to giving your body (God’s Temple) the nutrients it needs to thrive. Use Fage 0% yogurt with Ranch seasoning as a dip. Try melted unsalted butter or Butter Buds. Experiment with different herbs to enhance flavor. Toss with a little Sesame Seed Oil. Fruits can be enjoyed too, but in moderation. I usually eat 2 or 3 fruits a day.
  • Get Up and Move I thought I had to sweat profusely and get my heart racing to make a difference. Not true! Walking is an excellent form of exercise. The picture above is from the trail I use. Fragrant wild phlox and honeysuckle pave the path. Cottontail bunnies hop along in front of us. Beautiful! Find a place where you enjoy to walk. It could be the local mall. A treadmill at a gym. Or at home with a walking video (Leslie Sansone). IMPORTANT: Do NOT overdo it when you first start. Walk as long as you can. As your stamina increases, increase your time spent walking. Measure in minutes not miles! Keep track in your daily food journal. Check around for local walking clubs. The nearest hospital is a great place to ask. I am enrolled in one and just made my second goal. I will be rewarded later today with a backpack! 🙂 Let’s get moving!
  • Plan ahead when eating out Before I leave for vacation this summer, I will research online nutritional options for restaurants I anticipate we may dine at. I will have a game plan before setting one foot in the camper. I purchase and pack most of our food to take with us. Recently, our family decided to eat at our local Wendys. (I love the fact that they play contemporary Christian music in the dining area!) Beforehand, I searched their website for the healthiest option. I did the same for Subway. Boy was I surprised when I learned my regular sub was loaded with sugar! Here I thought I was eating so healthy, and yet even my bread choice was laden with sugar! Another tip: beware of fat-free dressings! After years of using them with the intention of living well, I found they are usually made with extra sugar to enhance flavor loss due to less fat. Lately, I have just been drizzling salads with olive oil mixed with raw apple cider vinegar, or just sesame oil.
  • DO NOT WEIGH YOURSELF DAILY My weight fluctuates daily and within different times of day. Weigh yourself on the same day each week and at the same time. Just remember, we’re doing this to be HEALTHY, weight loss is just part of the package.
  • Don’t eat after 7 This is tough for me to practice as I like to eat dinner as a family and some of us are not able to be home at 6. However, mornings after a late meal, I do not wake up feeling rested and energized. I am bloated and tired.

I don’t pretend to be an expert.

I’m still reading and researching, and relying on my doctor to guide me.

So, what say you?

Share some of your weight loss tips with me!

 

 
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