Weight Control

“Therefore, whether you eat or drink, or whatever you do,do all to the glory of God.”
1 Corinthians 10:31

How much you weigh has a lot to do with how you fee about yourself and others. Weight is a very sensitive subject. It can be a very difficult thing to lose weight, or to maintain a healthy weight. Many people have struggled and lost 200 pounds! Unfortunately, it was the same 10 pounds, lost 20 times! Thus people get discouraged. Physiologically, when 10 pounds are regained, they are a higher percentage of fat than before. Therefore, it is better to never lose the weight, than to lose and regain it. Many times the root problem of excessive weight is not food, but loneliness, anger, feelings or helplessness, or lack of purpose. Food is substituted for what cannot be attained in life. It is wise, before embarking on any weight loss program, to take a good look at your life, and remedy the underlying problems. Then you will be more successful in losing weight, and keeping it off!!

Basic Nutrition:

Today fad diets and quick weight loss plans abound. But just as you did not gain the weight in a week or two, it is unwise to look for a “quick fix” to lose it in a few weeks. Many of these programs are harmful rather than healthful. There are 3500 calories in one pound of fat, versus 600 calories in one pound of muscle. Thus, on fad diets, you tend to lose muscle, and not fat, and think you are losing weight. The best way to take weight off is just as you gained it, a few pounds at a time. Losing one per week is best.
It is unwise to skip meals, starve yourself on 500 calories per day, or eliminate “dangerous” foods like bread and potatoes. If you skip meals, or eat too few calories, the body assumes it is “starving.” It will then retain every calorie possible, making weight loss very slow. And if you cut back too rapidly, it will not be a plan you can tolerate. Then, when you “come off your diet”, you will go right back to your old ways of eating, and regain all your weight. Rather than going on yet another diet, it is better to make small lifestyle changes that you can keep. Breakfast is very important during weight loss. It raises the metabolism (the rate the body burns calories), thus increasing the calories burned during the day. This actually enhances weight loss, so don’t skip breakfast!

Food:

Fat contains five more calories per gram than either protein or carbohydrates. Therefore, foods containing a lot of fat need to be limited when you desire to lose weight. Empty calories, such as refined sugar and sweets, should be avoided altogether, and natural sweets put in their place. Using natural foods such as fruits, vegetables, and grains, simply prepared, will be the best diet for weight loss. Avoid eating between meals, as this disturbs and prolongs digestion, and weakens your resolve to lose weight. Eating before bedtime does not allow your stomach to work efficiently and you will wake with no desire for breakfast. Never eat while watching TV! It is too easy to overeat and never really enjoy your food. Stay away from restaurants advertising all you can eat. Finally, reward yourself when you reach intermediate goals along the way with fun activities, outings, etc., instead of a bowl (or quart) or ice cream.

Exercise:

Exercise is an important component in weight loss. While being careful of how much you eat, use exercise to increase the rate calories are burned. Exercise will help you maintain (or even gain) muscle mass, so you don’t lose muscle instead of fat! Never try to lose weight without exercise, for you can lose weight very quickly, but you are losing muscle mass and fluid, not fat. This is very hard on your kidneys. Drink plenty of water while exercising, and during the day, remember:

“You can do all things through Christ which strengthens you.” Philippians 4:13