Showing posts with label #breakfast. Show all posts
Showing posts with label #breakfast. Show all posts

Wednesday, September 16, 2015

What's the 3 Components of Weight Loss?

Compulsive overeating, despite our own wishes, hits us on 3 levels: physically, mentally, and spiritually.


1. Spiritual:   Study the Bible daily. Read a devotion or spiritual lesson to help with the spiritual side of weight loss or weight maintenance. Many great groups like Weight Watchers or TOPS hit the physical and mental part, and that’s important, but few address the spiritual element.
     Pray daily, "Not my will, but Thine be done."



*****Without Christ’s power, we will never find permanent victory, merely temporary relief.



Most of us have discovered the temporary.

Many of us have lost hundreds of pounds in our lifetimes.

We must learn to conquer it forever, and that requires submitting to God’s will and utilizing His power.


2. Mental  Support groups such as Weight Watchers and Church groups help with this. Share tips for changing your mindset.  If you don't have a support group, find a friend fighting weight.

Our goal is to look at food as we would the mountains or the beach, something that God has given us to make life more enjoyable.

We want to look at food as we do God’s Word, something we take in daily to nourish our bodies, like His Word does our souls.

Food isn’t a drug.

Food isn’t what will fix your problems.

Food isn’t your friend.

Food isn’t your god.


Anything you put on the throne of your life instead of God is an idol.


Though we love God and desire to serve Him, we build up habits. Habits require mental changes. To stop one bad habit, we must replace it with a good habit.


That's where tips that work for others can also help us.

****My best tip for eating out is to choose wisely, but then take half of it home.

****My second best tip is when faced with a dessert, I eat half and cover the rest with my napkin. Also, if it isn't a real favorite, I consider it not worth it. I'll wait for cheesecake.



3. Physical  Don't overwhelm yourself. Start small. Change one thing at a time.

Obsessing over what not to eat is as bad as obsessing over what to eat.

God is the author of freedom.


*****The first change is this:

Eat breakfast every morning this week.

Not just any breakfast, but choose from these choices.  (One in each category.)

One starch or grain

      Suggestions: ¾ c. ready to eat cereal without added sugar

                        1 c. Hot cereal like oatmeal or cream of wheat

                                                  without added sugar or margarine

                      1 slice Whole grain toast

                        Half bagel or English muffin



One dairy or high calcium food   1 c. skim milk or 2% milk

                                                 8 oz. yogurt (80 calorie)

                                                 1 oz. 2% fat cheese

                                                 ½ c fat free ricotta cheese



One protein             Can be the above cheeses

                            1 T. peanut butter

                           1 egg

                          ½ c. eggbeaters

                       1 oz. ham or Canadian bacon

One piece of fruit lots of choices there apples, strawberries, bananas, nectarines, etc.

Double these portions if you’re over 200 lbs. or if you do intensive exercise.

That's my lesson for today. Compulsive overeating hits us on all 3 levels. It takes fighting back on all 3 to lose weight and maintain the loss for life.