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These are challenges, not requirements. Each
challenge we are able to address and master brings us one step closer
to successful weight loss. The first 7 challenges set the stage
or prepare the path. They are just as important as the next 8
which deal with the physical aspects of weight-loss. Be careful
not to underestimate the power of the first 7 challenges. Once
these preparatory steps have been taken, the process of losing weight
is easier and more successful.
1. Pray everyday, for yourself and for others.
2. Read your bible everyday.
Communication is a basic requirement for any
relationship. These two steps allow us to build and strengthen
our relationship with God. Praying is our way of talking to
God. Reading the bible is God's way of talking to us. We
must do both to create two-way conversations.
-- Phillippians 4:13 I can do all things
through Christ which strengtheneth me.
-- Proverbs 3:5 Trust in the LORD
with all thine heart; and lean not unto thine own understanding.
3. Find or form a support group and attend the
meetings faithfully.
4. Call or visit with at least one other group
member at least once a week, especially if you are unable to attend a meeting.
Meeting with a group and visiting with other members
makes us part of a community. Transforming old habits into new
healthier habits is difficult to do without help. We need to
know that other people are interested in our well-being and our
progress. Sometimes we need the opportunity to focus on others
and their well-being instead of our own. Sharing our
experiences keeps all of us from feeling isolated.
If you are unable to find or form your own group, then
consider Overeater's Anonymous, T.O.P.S. and meeting with another
friend or two. Following this program alone is very
difficult. Losing weight with a partner or group increases your
likelihood of success.
-- Proverbs 3:28 Say not unto thy
neighbour, Go, and come again, and to morrow I will give; when thou
hast it by thee.
-- Hebrews 3:13 But exhort one another
daily, while it is called To day; lest any of you be hardened through
the deceitfulness of sin.
5. Ask for help when you need it.
A lot of us have tried to lose weight on our own.
Most of us have been unsuccessful. We get to places where we
are stuck. We have bad days and hard weeks. We have
months that test our resolve. Some of us have had years of
swimming in darkness. We lose our sense of humor and we forget
to pray. This is when we need to ask for help. Whether it
is a little pebble in our path, or a big boulder, we don't have to do
it alone. We can call on God to help us, and we can call on
other human beings too. A good time to ask for help is when we
feel confused, frustrated or hopeless. When we think we
are undeserving of help, and that no one wants to help us anyway,
that's our signal. It's time to open up to others.
Whenever feelings like this creep into our minds, it is a sure bet
that the time has come to pray. Call a group member or a friend
right away. Before you know it, things will start to make sense again.
-- Matthew 7:7 Ask, and it shall be
given you; seek, and ye shall find; knock, and it shall be opened
unto you.
-- Psalms 16:7 I will bless the LORD, who
hath given me counsel: my reins also instruct me in the night seasons.
6. Follow your doctor's health recommendations.
7. Take your medications regularly and on time.
If you have been diagnosed with a medical condition,
or health concern, then your doctor may have recommended you make
some lifestyle changes. You may have medications you must take
everyday to maintain or achieve optimum health. If we want to
be as healthy as we can be, then we need to follow our doctors'
advice. If we have daily medications, even something as simple
as a multi-vitamin, we need to make it a priority in our daily
routine. Some medications work best if they are taken at the
same time everyday. If this is the case, then we might as well
set a time and stick to it. Doctors really do have our best
interest at heart. We have an obligation to ourselves and our
loved ones, to follow their directions.
-- 1 Corinthians 6:19-20 What? know ye
not that your body is the temple of the Holy Ghost which is in you,
which ye have of God, and ye are not your own? For ye are
bought with a price: therefore glorify God in your body, and in your
spirit, which are God's.
The following challenges deal directly with the
physical aspects of weight-loss. Be sure to make peace with the
first 7 challenges, before embarking on the next 8.
8. Drink at least 8 glasses of water every day (64
oz total).
Water does a lot of good things for our bodies.
It keeps our bladders and kidneys functioning properly. It
improves our skin and makes our wrinkles less noticeable. Water
keeps us hydrated so we have more energy. It flushes impurities
out of our bodies and puts a spring our step. Soda pop, coffee,
tea and kool-aid do not count as water. Water counts as
water. If you don't like your tap water then drink filtered or
bottled water, or keep water in your fridge.
-- Psalms 107:9 For he satisfieth the longing
soul, and filleth the hungry soul with goodness.
9. Write down everything you eat everyday.
Before we get to where we're going, we need to know
where we are. Before we can follow a new food plan we need to
know what we are eating today. It isn't easy to write down
everything we eat. As a matter of fact, for some of us it is
extremely difficult. It still has to be done. Some of us
may wonder why we have to keep track of the chaotic way we eat.
After all, we know the old chaos isn't working, that is why we are
ready to change. Writing down what we eat brings order to the
chaos. It helps us come to face to face with our own
behavior. Forming a habit takes 3 weeks. Writing
down everything we eat for a week or two, without the worry of
following a meal plan yet, gives us a head start on this habit.
-- Proverbs 20:4 The sluggard will
not plow by reason of the cold; therefore shall he beg in harvest,
and have nothing.
10. Follow your food plan everyday.
Choose a food plan or diet plan. It can be the
diabetic/weight loss exchanges, the USDA pyramid, or another healthy
food plan of your choice. Be sure to check with your doctor
before you begin. Next, look over the records you've kept for
the past week or two. Make note of any trends in your eating
behavior. For instance, you may notice that you don't always
eat enough vegetables or that you eat a lot more fat than your plan
allows. Keep these things in mind and address them in your
plan. Our weaknesses are the pathway to success. When we
can see the weak points in our behavior, we have the opportunity to
overcome these weaknesses and turn them into strengths.
-- Galatians 5:24-25 And they that
are Christ's have crucified the flesh with the affections and
lusts. If we live in the Spirit, let us also walk in the Spirit.
11. Measure and weigh your portions.
The only way to consistently maintain our calorie
level is to measure the foods we eat. Food or postal scales are
available at office supply stores, hardware stores and most discount
department stores. Most of us already have measuring cups and
spoons. It's hard to spread a teaspoon of margarine or butter
on a slice of toast when we don't know what a teaspoon of margarine
or butter looks like. It's smaller than one thinks.
Measuring and weighing our portions keeps us on track.
-- Proverbs 23:21 For the drunkard and
the glutton shall come to poverty: and drowsiness shall clothe a man
with rags.
12. Exercise 4 to 6 times a week.
Exercise builds muscle. It increases metabolism
and decreases appetite. It gives us more energy.
Exercise makes us stronger. People who exercise regularly
struggle less with depression and mental fatigue. Exercise is
easier to do with a friend. If you have a friend you can
exercise with, Great! If you don't, you can still exercise by
yourself. Plan on spending 20 to 30 minutes a day, 4 to 6 times
a week, doing some type of healthy physical activity.
-- Proverbs 6:9 How long wilt thou sleep,
O sluggard? when wilt thou arise out of thy sleep?
13. Weigh yourself once a week, no more, no less.
Weighing ourselves everyday or several times a day is
the same as measuring the length of our hair or fingernails
everyday. It is a waste of our time. It will tie us
up in knots and plant us firmly in the valley of confusion. The
scale is only one way of measuring success. It may not always
be the most accurate way. Do yourself a favor. Decide to
weigh yourself once a week, and be content with your decision.
Obsessive scale use only leads to disappointment.
-- Phillippians 4:6 Be careful for
nothing; but in every thing by prayer and supplication with
thanksgiving let your requests be made known unto God.
14. Keep the dishes done and the kitchen clean.
When the sink is full of dirty dishes and the kitchen
is cluttered, we can't cook. If we can't cook then we go hungry
or eat unhealthy snack foods or go out to eat. All of these
results sabotage our success. Cooking and eating homemade food
brings us closer to our goals. Going hungry, eating out and
eating processed or convenience foods makes it more difficult to
reach our goals. The easiest way to cook at home is to keep the
dishes done and the kitchen clean. Not everyone has this
struggle, but many of us do. If you already keep your kitchen
tidy, that's super! If you don't, then you are encouraged to
make it a higher priority.
-- Proverbs 12:27 The slothful man
roasteth not that which he took in hunting: but the substance of a
diligent man is precious. (Anyone too lazy to cook will starve,
but a hard worker is a valuable treasure. - CEV)
15. Do something very nice for someone who doesn't
deserve it at least once a week.
Lots of us eat as a response to frustration, stress or
anger. When we feel these feelings we need to find an
alternative to eating. Being nice to someone who doesn't
deserve it is a great substitute to eating. When the kids or
husband or a friend or sister are doing everything they can to get
our goat, we don't have to eat a candy bar or a bag of chips.
We can think up ways to be nice to the offending person instead.
Sure it is difficult. Sure it is challenging. It is
still worth doing. We can turn this weakness into a
strength. We can turn our wills to God and allow him to work
inside of us when we are confronted with unfair treatment and unfair demands.
-- Matthew 5:44 But I say unto you,
Love your enemies, bless them that curse you, do good to them that
hate you, and pray for them which despitefully use you, and persecute you.
-- Proverbs 3:6-8 In all thy ways
acknowledge him, and he shall direct thy paths. Be not wise in thine
own eyes: fear the LORD, and depart from evil. It shall be health to
thy navel, and marrow to thy bones.
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The bible verses in this article are taken from the
King James Authorized Bible. You may print this article for
home, church or nonprofit use. Please do not publish it, not
even in church cookbooks.
Thanks -- Maggie |
