Psychological Weight Loss Tips

OK, so I lost 20 pounds in 3 months and this is how I did it.

Getting the Correct Perspective Within a Right Relationship with God

First, I fasted for 48 hours. This was not for the purpose of weight loss initially. I was going through a tough time and I tend not to eat when I'm depressed, but I also needed to pray and get some things straight in my head and in my relationship with God. God showed me some things and among those was something about the concept of self-control. Self-control is one of the fruit of the Spirit (Galatians 5:22-23) and as such we know two things: 1) it is given by God and 2) it is a key ingredient to every aspect of our lives. I believe that everyone, Christian or not, has been given some ability for self-control; however, those of us who have entered into a personal relationship with Jesus have access to an abundance of every good thing, including power over problem areas (such as our eating addictions). Self-control isn't the same as will power. It's recognizing a God-given ability to take control over and responsibility for your own actions and accessing that extra power God avails to us during those times we are weak. I learned during my fast that my lack of self-control was not only manifesting itself in my eating habits, but was also threatening other areas of my life. I decided that I was going to start calling the shots, not my stomach or my random, physical or emotional urges.

Find a Good Plan

Avoid anything that promises you'll lose an incredible amount of weight in a short period of time. It's not healthy for you and it's not likely to stay off. What you need to do is figure out what is a healthier lifestyle and adopt it. This is not just about losing weight; it's about taking control of your choices and making healthy choices. I chose Weight Watchers because it doesn't rule out any particular foods; it simply teaches you through a step-by-step plan what is healthy for your body type and lifestyle. Basically, it shows you what food intake your body needs to remain healthy and shows you how to eliminate that which isn't necessary. Also, you can follow the plan without signing up for the program. Go here to find out how many points you are alloted each day and here for the formula by which you can calculate the point value for any kind of food. And, you can find a list of all kinds of foods and their point values by clicking here.

Make It a Lifestyle, Not a Diet

Healthy eating shouldn't be a diet! It should be your lifestyle! Besides, losing weight is the most difficult part, but it doesn't last forever. Before you know it you'll be down to your ideal weight and then you'll need to just maintain it. This is a much easier place to be and you can eat a little more then--just don't let yourself slip back into old, unhealthy habits.

Identify the Lies

The first lie you'll notice is your stomach saying, "I'm hungry! You're starving me! Are you some kind of sadistic psychopath!? Don't you know that your body NEEDS food?! Without food I'm going to DIE! And if I go, you go, Buster!" Do not panic. Release the donut! Your stomach is lying to you. You will not die. You really aren't actually suffering. Jesus went for 40 days in the desert without food. You can go for a few hours between meals. Remember, you're not going without food; you're merely waiting a little longer between reasonable meals. There's a difference. There is another meal coming. There is always another meal coming.

Recognize the Addiction

If you are over weight and have ruled out medical problems as the cause, then you have a food addiction. No. You're not big-boned. Stop using that tired, old excuse. For one thing, our bones don't vary in size that much one person to the next. Secondly, they don't jiggle when we walk. It's fat, people! Fat! And fat is built up when we consume more energy than we expend: a.k.a. "overeating". So, what we have here is a classic food addiction. Admit it. It's going to be okay. G.I. Joe says, "Knowing is half the battle." He was right. And he looks pretty darn good in those fatigues.

Treat the Addiction

So, how do you treat an addiction? You starve it! With cocaine or heroine or porn you take away those things to which you are addicted--eliminating them completely from your life. It's tough at first, but it gets easier. The problem with a food addiction (like a shopping addiction) is that you can't eliminate it altogether. You do have to eat sometimes. However, you'll find that after a few weeks of eating smaller portions, your body will adjust accordingly. Your stomach, I'm told, literally shrinks over time to fit your eating habits. For me it took about 3 weeks to a month before I was feeling truly comfortable with the new portions, but it did happen--and I realized I had been eating WAY more than I needed. Finding healthy snacks that fit into the plan helps with the transition, and I've heard that eating more, smaller meals throughout the day is healthier. But don't be fooled! Don't just use that as an excuse to eat more often without drastically reducing the portions and remember that these have to be HEALTHY meals. (A bag of Cheetos isn't healthy meal.)

Make it Reasonable

I knew going in that there were some things I just wasn't willing to give up. I had come to the place where I was serious about changing my lifestyle and losing weight, but I knew that if I gave up dark chocolate I'd have to be put on suicide watch. So, I just calculated in those yummy, dark and delicious points into what I was alloted through Weight Watchers each day. You have to choose a plan that you know you will follow. If you're completely miserable on it, then it's not going to work.

Choose Your Food; Don't Let It Choose You

This is where self-control becomes essential. I stopped going into the fellowship hall during the cookie break at church because I knew there would be some delicious little calories in there begging for my attention. If you don't have a craving for something before it's presented to you, then don't eat it. Just make this a rule.

Conclusion

There are a lot of other good tips I could add, such as: set reasonable goals, consult a doctor, plan your menus in advance, get an accountability partner, etc. Those are all good ideas and there are more out there. The above is just what worked for me. I'm down to 135 lbs--my ideal weight and I've remained there for several months now. I feel more energetic, more beautiful and more confident. But in some ways I feel humbled. God showed me that without His help I tend to over-indulge. This is selfish behavior, really. It's a reflection of that terribly annoying sense of entitlement so many of us Americans have. We live in a land of plenty and we forget how precious the blessings we have been given really are, and we've forgotten the Giver. God wants us to enjoy the good things in life, but to also lived a balanced, healthy life in His strength. That's the life that brings glory to God.

Creative Lunch Ideas for School or Work

With the rising cost of pre-made purchased food, it is becoming increasingly difficult to provide healthy, cost-efficient lunches for your children to take to school and yourselves to take to work. So, here is a list of creative lunch ideas to not only help with the above difficulties, but to also provide you with a variety of options to keep lunch from getting boring.  I will also try to provide recipes for those which are not self-explanatory. 

The Basic Lunch Pack:

First, let me begin by listing the five basic ingredients to any healthy, enjoyable lunch:

The Main Course:  This is the most important element of any meal and should include enough protein and carbohydrates to keep you going, even if the rest of the lunch is overlooked.  I tell my kids, "Eat the sandwich and fruit first and then you can have whatever else you want after that.  (The drink can be had whenever.)"

Something "Green":  This does not literally have to be something green, but it should be something healthy that grows on a plant--a piece of fruit or sliced vegetables--not chips!

Something To Drink:  Water is, of course, always an option; however, you can buy flavored waters in serving sizes.  Also, juice boxes are widely available, or you may be able to locate serving size milk; however, these need to be kept cool--either by refrigeration or an ice pack. To keep costs down, send a reusable water bottle with water or homemade iced tea.

Something Snacky:  I don't mind giving my kids chips, but there are lots of snacks out there that have less salt and fat, such as pretzels, popcorn, crackers, cereals, granola bars, etc.  Be creative.  The idea, though, is to provide something crunchy to supplement the main course and fruit.

Something Sweet:  Though you probably don't want to fill your kids up with sugar on a regular basis, there are sweet treats that are not too bad and also encourage the kids to finish their meal so they can get to "the good stuff".  I usually throw in a granola bar, fruit snacks or a fruit roll-up.  I try to avoid cookies and candy, but I'm not a Nazi about it and after Halloween will let them take a couple pieces.  (Which keeps me from eating it.)

Extras:  Don't forget the napkin, ice pack or plastic utensils, as needed.  And, once in a while, it might be nice to throw in a little note that says, "I Love You!"  (Unless, of course, you're making your own lunch.  ...'Cause that would be weird.)

Main Courses:  

Meat Sandwiches of any kind:  ham, turkey, chicken, tuna, beef, pork; try to add as much to these as you can:  tomatoes, cheese, lettuce, sprouts, bell peppers, etc.  Use whole-wheat bread as much as possible, but for variety give them a couple of mini sandwiches made with rolls or biscuits, or use a croissant.  You can also make a couple of mini-sandwiches from leftover rolls or biscuits for a new twist.

Vegetarian Sandwiches:  egg salad, cucumber & tomato, cheese, peanut butter & jelly, etc. Again, try to add a variety of items: tomatoes, cheese, lettuce, egg slices, shredded carrot, sprouts, bell peppers, rolls or croissants--get creative!  Keep in mind that pb&j's, while full of protein, have lots of sugar and fat.  Avoid letting this be a daily meal.

Baked Sandwiches:  ham & cheddar cheese, cheddar cheese & black beans, turkey & swiss, or beef and monterey jack.  Get creative!  These can be made in a sandwich maker, on a griddle or toasted in a pan in the morning.  It's okay if they do not stay warm; they're good cold, too. Allow them too cool, though, before putting them in the baggie or they'll get soggy.

Gourmet Sandwiches:

Turkey-Avocado Sandwich

Wraps:  Warm a flour tortilla and then fill with:  

chicken strips, tomatoes, romaine lettuce, parmesan cheese and Caesar dressing; 

taco meat, cheddar cheese, lettuce and tomatoes; 

beef lunchmeat, cheddar/monterey jack, lettuce and tomatoes; 

shredded beef, cheddar cheese, peas and banana peppers; 

turkey lunchmeat or leftover pieces, swiss cheese, lettuce and tomato;

ham, swiss cheese and chopped broccoli

Popovers:  Click on link for the recipe.  These are very creative and delicious lunch ideas.  They can be filled with turkey, chicken, tuna or beef salad, egg salad or lunchmeat and cheese.  Just be sure to pack the popover separately from the salad, so they don't get soggy.

Snacker Combos:  As long as there is enough of these to make up the equivalent of a sandwich, you're okay.  

Cheese slices and Crackers (I also add slices of lunchmeat and banana peppers.)

Boiled eggs and Cheese slices

Lunchmeat and Cream Cheese Rolls (You can use cream cheese to get them to stick and put a baby carrot or piece of celery in the center.  Secure with a toothpick.)

Crackers and Spreads  (Cheese or pesto spreads or tuna or any kind of meat or egg salad can be packed in a separate container to be used as a spread.  You can also give them leftover biscuits instead of crackers.  Don't forget the plastic knife or spoon!)

Vienna Sausages & Cheese Squares

Leftovers:  If you have the benefit of a microwave where you work or go to school, make use of those leftovers in your refrigerator.  

Salads:  Be sure to include enough toppings to make these both filling and healthy.  Just a bowl of lettuce and a couple of grape tomatoes won't cut it.  Consider adding any of the following: tomatoes, cheeses--any kind, boiled eggs, peas, shredded or baby carrots, fresh broccoli or cauliflower, chopped celery, banana peppers, bell pepper rings (red, yellow or green), tofu cubes, broiled chicken, shredded ham, shredded beef, taco meat, tuna, black or green olives, croutons or corn bread cubes, asparagus, pepperoni or salami bits, artichoke hearts, kidney beans or chickpeas or beans of any kind, raisins or dried fruit--any kind, almonds or nuts of any kind, scallions or red onions or chopped leek, mushrooms, sprouts or spinach or spring lettuce, cucumber slices, berries, mandarin oranges, dry wanton noodles, etc.   Salad dressings can often be purchased in single-serving sizes in the deli section of supermarkets.  Also, for a low-fat option, try fat-free Italian or seasoned vinegars.

How to Keep Your Cookies from Sticking to the Pan

In order to keep your cookies from sticking to the pan while baking, put your cookie sheets in the freezer for about 5-10 minutes before using them.  Then, once nice and cold, remove them, drop on your dollops of cookie batter and bake.  If you are making several batches, store your extra cookie sheets in the freezer while one batch cooks and rotate.

How To Keep Your Cake Top Flat

I enjoy cake decorating, but when baking, cakes will normally rise up in the middle, causing an uneven surface. There is a tool you can buy that will evenly cut off the top; however, thanks to my wonderful mother, I now know a better way. Simply wrap your cake pans in soaked, rolled newspaper and tape it down with masking tape before filling. Then, fill the pan and bake as usual. The wet paper will cause the cake to bake much more evenly, leaving a much flatter surface for decorating.
Thanks, Mom!

How To Get Rid of the Gunk in Your Dishwasher

Deffinition of Gunk: The nasty, orange grease and food residue that builds up all over everything and makes you want to roll your almost-new dishwasher into four lanes of traffic; a.k.a.: "the luxury-bred American woman's nightmare".

Now, there are a lot of things you can try, but, honestly, I think you should skip all of those things and go straight to what works. Sometimes the best solution is also the simplest (and, ironically, something you never thought of doing despite all your labor and had to hear through your husband after he talked to a dishwasher salesman.) Throw in a half cup of bleach with your next load. Repeat this about every month or so to keep the nast at bay. WHA-LA!!

P.S. My dishwasher and I are now beginning to patch up our fragile relationship. He agrees to do his job and I agree not to say nasty things about him to his face or behind his back to everyone I happen to meet.