Annette Nay, PhD

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Weight Loss Tips
Annette Nay, Ph.D.
Copyright 1997

When to Eat

When is it time to eat? When the clock says? It is when the body says it is hungry. Sometimes it is hard to tell when the body is really hungry or that our appetite is off and running because we see or smell something terrifically edible. Take a drink of water. Then if your stomach is grumbling, then eat.

There had better be something on hand that can be ready to eat with in 15 minutes or less, or the desire to eat will cause a person to eat anything in sight. There is a way to have a balanced diet, with great food in a short amount of time. Many foods can be cooked up in advance and frozen. Within 15 minutes an entire meal can be ready with the use of a microwave oven. For example an entire bag of chicken breasts can be cooked up all at once with a favorite coating. Let them cool to room temperature. Then put them into freezer bags and freeze.

Throw some potatoes into a conventional oven to bake with your chicken. They'll be done at the same time and the leftovers can be refrigerated until needed. In less than five minutes a cold potato can be quickly reheated in the microwave with the chicken. Add a salad, vegetable, and/or fruit, to the potato and chicken and the meal is complete.

When cooking whole wheat pasta, cook extra. Rinse it in warm water to keep it from sticking together. Don't use oil. Cool and ziplock the extra. When hunger strikes break off a piece frozen whole wheat pasta and microwave with you favorite zesty tomato sauce. A spaghetti dinner is less than five minutes. When hunger hits the food is there so people do not eat a meal's worth of food while they wait for the original food to cook and then eat that also.

When should people stop eating? When they have to be rolled away from the table? Eat leisurely, tasting each mouthful until the hunger seems to be gone. Then eat two more bites and the meal is finished whether the whole plate full of food is gone or not. The hunger is not there so push away from the table and put the food away [20].

In the morning the body may feel that it needs something substantial. Have a banana. It has lots of potassium to help you feel fuller. For lunch and dinner, listen to what your body is telling you. It is surprising how much it knows [20]. Some people find themselves waiting for the hungries to hit so they can have the special meal they have planned and that is all right. Get your mind doing something else.

Aerobic Exercise

A weight loss plan is not complete without aerobics. This is the secret weapon. This teamed up with the cut in fats, will cause the body to burn up the existing fats. Exercise also causes chemicals that reduce depression and give a natural high [2].

Before starting any exercise regime check with a doctor to see what exercise will be the best. This truly is important! Overweight people don't want to be weighed. It makes them feel depressed and or anxious, but this is a positive step toward an important goal. If this can't done for whatever reason, don't let it be a road block [9].

Most people can start a program on their own. Something that should be followed is to start out with an aerobic exercise with the least strain on the body and take it slowly at first. Start with the least taxing exercise for the body and what you can afford monetarily. Swimming supports the body and allows the muscles to exercise with little stress from extra weight the body is carrying. If swimming is not an exercise that is liked or will not fit into a person's lifestyle, choose another low impact aerobic exercise. Walking, biking, or stationary cycling are some of these exercises. Start slowly at first and then work up to an enjoyable brisk pace. Other more taxing exercises are aerobic workouts, dancing, and jogging. The most strenuous is running.

A friend can help keep exercise happening regularly until it becomes a habit. They are also wonderful for encouragement, support and just plain fun to be with. Do not stop your exercise routine because your friend has quit or can't make it today. Set you exercise goals with yourself. If others can join you that is fine.

Remember not to push the body in to overdoing. If people cannot walk and talk at the same time then they are overdoing. There are two things needed to burn fat, glycogen and oxygen. Glycogen is a ready sugar in the muscles. Glycogen will burn without oxygen and give the energy that is needed for the exercise but no fat will be lost. So slow down get some oxygen, enjoy the exercise and burn fat [2].

Keep an exercise history. This shows where to start the next time and shows advances. This will gives positive feedback to keep on track, especially when the weight stays the same for a while. This is called hitting a plateau [3]. The weight seems to be more resistant to change at these times, but persistence and positive thinking will help a person get over this problem.

There is a difference of opinion as to how often and for how long a person should exercise. Kathy Smith suggests working out for 45 minutes [12]. Most workouts are for 30 minutes. Kathy points out that the body burns glycogen at first and very little fat. As the exercise progresses more fat than glycogen is burned until at the 30 minute mark 100% fat is being burned. During the additional 15 minutes she proposes there is the opportunity to burn 100% fat instead of stopping at that point [12]. People just starting out, can gradually work up to 45 minutes of exercise.

Wolman suggests that people exercise at least three times a week [13]. Cooper has set up the Air Force exercise plan for six times a week [6]. Six times a week will generally help a person to lose weight twice as fast.

Weight loss can cause a hardship if smaller clothes have to be purchased often. For every 10 to 15 pounds lost, a clothes size is changed. Clothes can be altered for a while. Second hand shops have some nice things, for cheap prices.

Share accomplishments with significant others. Do not be surprised if significant others are not completely happy when they see the weight loss. They may be overweight and therefore have the same hurt. Seeing another make it out of this misery, compounds their misery because they have not been able to do it. They still care, they just have a strange way of showing it.

Share the secret to weight loss be supportive of each other. It may be that significant others will not know how to deal with the new personality of the person losing weight. Some overweight people try to become inconspicuous in public because of their looks and the way they are treated [13]. As each excess pound leaves the overweight person feel more alive. Some blossom into a full-blown extrovert, bu%sE@ DB`k"85YP ]

Christian scriptures state that God considers each person worthy of assistance, comfort, and relief [11]. James 4:10, in the Bible, suggests that God wants people to be capable. To this end, life presents trials for learning and growth. God can assist in this process when asked to intervene by the individual. Life's trials help the individual to become stronger and gain coping skills to withstand more trials. In this way, people can acquire strength, stability, and new perceptions which permit behaviors geared to a healthier way of eating [4].

The way to achieve a relationship with one's Higher Power is to find a quiet place to be able to vocalize feelings and thoughts without interruption. Speaking out loud helps keep thoughts focused. This does not mean that contact with a Higher Power cannot be obtained in other ways. Engaging in a silent, prayerful, dialogue, in the moment, when aid is required, is such an example. Conversing with this Higher Power ensues as if in conversation with a close friend. Offer thanks for help and guidance already received from the Higher Power and then ask for additional assistance [4].

RecoveryHigher Power because aid has not been sought. Prayer and/or meditation are the methods used to ask for guidance. Assistance is promised only when asked with an honest heart truly seeking resolution to the problem [1. 4, & 12 ]

Christian scriptures state that God considers each person worthy of assistance, comfort, and relief [11]. James 4:10, in the Bible, suggests that God wants people to be capable. To this end, life presents trials for learning and growth. God can assist in this process when asked to intervene by the individual. Life's trials help the individual to become stronger and gain coping skills to withstand more trials. In this way, people can acquire strength, stability, and new perceptions which permit behaviors geared to a healthier way of eating [4].

The way to achieve a relationship with one's Higher Power is to find a quiet place to be able to vocalize feelings and thoughts without interruption. Speaking out loud helps keep thoughts focused. This does not mean that contact with a Higher Power cannot be obtained in other ways. Engaging in a silent, prayerful, dialogue, in the moment, when aid is required, is such an example. Conversing with this Higher Power ensues as if in conversation with a close friend. Offer thanks for help and guidance already received from the Higher Power and then ask for additional assistance [4].

Recovery can be accomplished by asking for help from one's Higher Power for guidance and assistance to successfully change perceptions, beliefs, and behavior remembering always that action is needed for change to occur [4 & 10].

Your Physical Well-Being

Untreated food allergies make it so you cannot lose weight because your metabolism is not working. See my article Untreated Allergies causes Many Illness, Autoimmune Diseases, Hypothyroidism, Cancer and Ultimately, Death.

Conclusion

During this whole process, no matter how long it takes, include God. He can help people to love themselves enough to change. Through prayer God can strengthen patience to keep taking the weight off. People can have new attitudes towards food and positive thinking towards themselves. God can be used as a support person through out the day and a reporting official each night [7].

This is a well rounded plan while working with the body to get the full elimination period with the use of fruit and the two additional components aerobic exercise, and allowing God to make a difference in your life will cause the weight to peel off and stay off [7].

REFERENCES

  1. Alcoholics Anonymous World Services, Inc. (1976). Alcoholics Anonymous (50 ed.). New York City: Alcoholics Anonymous World Services, Inc.
  2. Bailey C. (Producer & Director). (1991). Fit or fat of the 90's. [video]. CA: Pacific Art Video Publishing.
  3. Bennett, W. & Gurin, J. (1982, March). Do diets really work? Science 82, pp. 42-50.
  4. Cook, G. R. (1996). Receiving answers to our prayers. Salt Lake City, Utah: Deseret Book Co.
  5. James 2:20 & 4:8, Holy Bible. Utah: The Church of Jesus Christ of Latter-day Saints.
  6. Cooper, M. & Cooper, K. H. (1982). Aerobics for women. NY: Bantam Books.
  7. Kelley, L. (1993). Undergraduate class in Paraprofessional Counseling I. Presented at University of Alaska Anchorage, AK.
  8. Reid, W. & Pollock, J. G. (1978). The surgeon's management of gangrene. MD: University Park Press.
  9. Schwartz, B. (1985). Diets don't work (7th ed.). Houston, TX: Breakthru Publishing.
  10. Sheppard, K. (1993) Food addiction. (2nd ed.). Dearfield Beach, FL: .Heath Communication, Inc.
  11. Smith, J. (1981). Doctrine and Covenants. Utah: Church of Jesus Christ of Latter-day Saints.
  12. Smith, K(1988). Kathy's fat burning workout. [video]. CA: Fox Hills Video.
  13. Wolman, B. B. (1982). Psychological aspects of obesity: A handbook. NY: Van Nostrand Reinhold Co.

 


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