Tag Archives: The Basics

Eat Your Goal

Losing weight can be a mathematical headache. How many calories do I cut to equal one pound of weight loss? How many pounds per week before swimsuit season? If a train leaves the station at 10am and you race it…. The Weight Loss Bible walks you through pages of caloric math and then offers a simple alternative: eat your goal.

eat your goalThe concept is simple: if your goal weight is 140 pounds, then eat what a 140 pound woman eats. I love this idea! After all, the goal here is not only to lose the pounds, but to change your lifestyle; not only to reach your goal weight, but to maintain that weight for decades. So don’t play diet games. Eat like a thinner, healthier person and you will become one.

Look around you and take notice of the healthy people in your social sphere. Do the healthy people exercise? Then so should you. Do they eat vegetables? So should you. Do they drink water? Limit junk food? Sleep 7-8 hours per night? It’s so simple! Just move and eat and drink and sleep the way a person at your goal weight moves and eats and drinks and sleeps!

(A quick word of caution here: slim does not always mean healthy. Before you emulate a person’s lifestyle, observe them closely and critically. She may be thin, but does she eat? I’m talking healthy meals, not diet shakes. Is she overly obsessed with food or exercise? It’s possible for a perfect body to become the central priority of one’s life, but that’s not actually healthy.)

Eating your goal is simple, but I never said easy.

Brian Wansink, a professor of consumer behavior and nutritional science says that we make an average of 200 food related choices each day, many of them subconsciously. Even if we’ve got it half right when we start our health improvement journey, that’s 100 choices to be made differently each day, and that’s potentially overwhelming.

So keep it simple in your mind. Picture yourself at your goal weight or your goal level of health. Act like that version of yourself starting today. Eat your goal. Drink your goal. Move your goal. If you focus on your goal, your subconscious will adapt and those 200 daily decisions will be made for your benefit.

If you need a cheerleader, wave your arms around a bit and chant along with me:

I choose to be

A healthy me!

I’m eating wise,

I exercise.

It’s my new role:

To eat my goal!

 

“So we make it our goal to please him, whether we are at home in the body or away from it.” 2 Corinthians 5:9

Eat Your Goal

Losing weight can be a mathematical headache. How many calories do I cut to equal one pound of weight loss? How many pounds per week before swimsuit season? If a train leaves the station at 10am and you race it…. The Weight Loss Bible walks you through pages of caloric math and then offers a simple alternative: eat your goal.

eat your goalThe concept is simple: if your goal weight is 140 pounds, then eat what a 140 pound woman eats. I love this idea! After all, the goal here is not only to lose the pounds, but to change your lifestyle; not only to reach your goal weight, but to maintain that weight for decades. So don’t play diet games. Eat like a thinner, healthier person and you will become one.

Look around you and take notice of the healthy people in your social sphere. Do the healthy people exercise? Then so should you. Do they eat vegetables? So should you. Do they drink water? Limit junk food? Sleep 7-8 hours per night? It’s so simple! Just move and eat and drink and sleep the way a person at your goal weight moves and eats and drinks and sleeps!

(A quick word of caution here: slim does not always mean healthy. Before you emulate a person’s lifestyle, observe them closely and critically. She may be thin, but does she eat? I’m talking healthy meals, not diet shakes. Is she overly obsessed with food or exercise? It’s possible for a perfect body to become the central priority of one’s life, but that’s not actually healthy.)

Eating your goal is simple, but I never said easy.

Brian Wansink, a professor of consumer behavior and nutritional science says that we make an average of 200 food related choices each day, many of them subconsciously. Even if we’ve got it half right when we start our health improvement journey, that’s 100 choices to be made differently each day, and that’s potentially overwhelming.

So keep it simple in your mind. Picture yourself at your goal weight or your goal level of health. Act like that version of yourself starting today. Eat your goal. Drink your goal. Move your goal. If you focus on your goal, your subconscious will adapt and those 200 daily decisions will be made for your benefit.

If you need a cheerleader, wave your arms around a bit and chant along with me:

I choose to be

A healthy me!

I’m eating wise,

I exercise.

It’s my new role:

To eat my goal!

 

“So we make it our goal to please him, whether we are at home in the body or away from it.” 2 Corinthians 5:9

Nuts, now I have to do it.

I’d known for years that I needed to lose weight.  I postponed the inevitable by having four babies in six years. (Can’t lose weight when you’re pregnant, right?)  I did my research, I came up with a simple plan, and then I thought, “Nuts, now I have to do it!”  I was petrified  of two things: 1. Not being able to lose weight.  2. Losing weight and then gaining it all back.   But the only alternative was to stay overweight and that future scared me more.

100_9009P1000960One year later and thirty pounds lighter, I’m ready to share my plan and encourage anyone out there who’s on a similar journey.  I’m still on the journey, by the way; I have about twenty pounds to go to reach my goal.

The plan is simple.  Every week for three weeks, we focus on one aspect of weight loss and a healthy lifestyle.  On the fourth week we put it all together.  Then we repeat the pattern every four weeks, building on the changes we’ve made and making them permanent elements of our new lifestyle.

Start with Sex

Two key elements of a healthy lifestyle are united in sex: sleep and exercise. Sex is exercise and it induces sleep. No matter which diet route you choose, if you don’t get enough sleep and you don’t get your butt off the sofa, research shows that your body is going to fight you every step of the way.

Maybe you don’t have the will power to turn off the TV and get yourself into bed at a decent hour. But you have at your disposal one of the most powerful forces in nature: your husband’s desire for intimacy.  Here’s how you tap into that power.  Pick a night (or several nights) of the week and say this: “Husband, I want you to seduce me at nine o’clock tonight.  I will say yes.  I need to be asleep by ten.”  Your husband will remember.  He might be incredulous (after all, it sounds too good to be true) but he will remember.  Nine o’clock comes around and badda-bing, badda-boom – a good night’s sleep!

Research shows that people who get a full night’s sleep lose more body fat on a diet than those who don’t.  Science has also confirmed that when we’re tired, we eat more. (Google “weight loss and sleep” and you’ll see what I mean.) If you want the hormonal explanation, check out Dr. Oz’s website; he explains the connection between REM sleep, hormones, and weight loss.

Better yet, do your own research.  Ready?  Get eight hours of sleep two nights in a row.  Does a salad sound appetizing?  Do you have the energy to make one?  Good.  Okay, now get six hours of sleep two nights in a row.  What are the chances you’ll exercise today?  Are fat and sugar your new best friends?  Bingo.

Psalm 127:2 says that God “grants sleep to those he loves”.  Sleep is a blessing!  A gift!  Not a necessary evil.

On to exercise!

Exercise burns calories and builds muscle, which burns more calories.  It keeps your heart and lungs healthy, releases endorphins, yadda yadda yadda.  It also makes you feel better wearing a bathing suit even if you’re not up to Kate Upton standards yet!  Ask anyone who has lost weight what they did to be successful and 9 out of 10 will say, “Exercise more and eat less!” (More on eating next week – one thing at a time!)

How do you exercise more?  With concerted effort.

My favorite exercise is swimming laps.  It combines cardio and muscle toning in one workout and you’re wet, which means you don’t have to figure out how to look cool using dumbbells and you don’t feel sweaty.  The real breakthrough came when I started swimming with a friend.  We show up because we want to talk, but we make ourselves do laps first.  I’m motivated to go because I want to hang out with my friend, so I go more often.  I used to walk on a treadmill while reading a book because I love reading. (In fact, I avoided the pool for a long time because you can’t read in the water.)  It was a pain to get the kids out the door and to the YMCA, but I got to read uninterrupted for an hour – totally worth it!  The point is, if you make it fun, you’ll do it more often.

If, for you, the word “workout” is akin to “pap smear”, then start small.  Go for a walk after dinner.  When you’re on the phone with a girl friend, pace the room and do squats like a nut.  You know that pile of things at the bottom of the stairs that needs to go up?  Take them up; all of them, one at a time, up and down, up and down.  Challenge your kids to a race.  You may be ready to quit after one lap around the yard, but they’ll ask for more and enjoy beating you as you move slower and slower and finally bribe them back into the house with a treat.  The type of exercise doesn’t matter at this point in the journey: if you’re moving your body, it counts.

Isaiah 40:29 says that God “gives power to the tired and worn out, and strength to the weak”.  Ask God to help you do what you know you need to do.

So, get eight hours of sleep at least two nights this week and move ten minutes extra each day.  Have faith – the things you do TODAY are affecting your weight and your body, even if you can’t see it yet.