The majority of us want (or have) to lose weight. Women, new studies report, need to exercise up to one hour a day if they want to maintain their ideal weight unless they will be very intentional about their eating plan. In other words, exercise will burn calories and improve your cardiovascular system, but it can only help you reduce IF you are eating to fuel your body. Otherwise you will be exercising just to burn the excessive calories you might be eating on any given day.
If you are 20 or more pounds overweight, you must seriously find and implement an eating plan that is right for you. Height, genetics, activity level, personality will all impact how fast you burn calories or how quickly your body shape might change...but eating right and exercising regularly must go hand-in-hand as a way of life if you desire to weigh the same all the days of your life.
My encouragement to you today is:
1. Get a Plan and Work it.
2. Get an Accountability partner and check in daily or weekly.
3. Talk to your family about your goals and needs.
4. Keep a food and exercise journal. (It doesn't lie.)
Does a healthy body matter? Does a fit person have a better quality of life? How can you move from obsession with fitness into a balanced, disciplined life.
Let's talk about it this week.
Be encouraged,
Becky
Okay...so I did lollygag, but determined to get my inventory done...here it is.
ReplyDelete1. Weight-142 (by June 30th, goal=10 lbs lighter)
In Nov. 2008, I weighed 190 and wore size 18. I lost 60 lbs last year and went down to size 6. (It is true what they say about every 10 lbs lost, it equals a dress size.) Currently a size 8 and 142 lbs, and feeling good, but felt my best at weight of 132 and size 6, so that is my goal.
2. Little change-big result=write daily in an organized prayer journal and keep a food log. Plan one week at a glance and use my calendar daily!
3. Make amends: ask my husband for forgiveness for giving him the silent treatment when I am frustrated or disappointed.
4. Dream: play my harp publicly and speak...encouraging women. Get my curtains made in my bedroom. (Bought the fabric 6 years ago)
5. Greatest gift: organizing and teaching...organize an accountability group, and teach what I am learning about living a balanced lifestyle. God gave me an idea several years back...and I need to go forward with it.
6. Closet...Looks Great!!! I did a "What not to Wear" recently...and purged all my "fat" clothes and worn out items. Gradually replacing clothes that fit and look good on me. I keep a white bag, as Becky suggested before, and when something does not need to stay...I put it in there and take to Goodwill.
7. Sleep-It is on my MUST list, that I must get my sleep, because it does affect all areas. When I am tempted to stay up late to get something done, or check facebook...I make it my MIN (most important NOW) to stop and go to bed. It is working, and I am sleeping well.
8. I DO struggle to spend time with God daily...mainly because I do not have a plan. I will set my alarm clock and use the Psalms/Romans plan, along with the prayer journal. my goal=20 min. for the next 60 days!
9. Addiction--I have a problem with Reeses peanut butter cups and chocolate chip cookies. I cannot eat just one, so if I eat one...I eat the whole bag...then feel terrible for eating it.
10. Accountability partner...having trouble with this one. I had asked a friend, but not sure she realizes how serious I was about it. I think I would like to use an accountability partner from this group...because that way, we are on the same page. Anyone interested...or have a suggestion about how to get a committed accountability partner?
I am looking forward to this quarter...and staying focused on reaching my goals!
I will weigh in on Wednesday, my 43rd birthday!
Love to all....Beth
Thank you Beth
ReplyDeleteI will get brave and post mine also.
Wow
Hello everyone, hope you're having a wonderful week.
ReplyDeleteJust so you know, I have an eating plan, I journal, accountability (weight watchers, but I "sometimes" have an issue with following through--just doing it. Mostly I desire to be the healthiest I can be and hopefully be at an ideal weight. Bev...
Beth....You are such an inspiration. I too have a candy addiction (any kind but especially chocolate and gum drops). I don't crave it until I eat the first piece and then I finish the whole bag within an hour and feel terrible afterwards. I am pretty much the same way with cookies. If I eat 1 cookie, I will finish off the whole pack but not as fast as the candy. I am really going to work on that this quarter.
ReplyDeleteInventory.
ReplyDelete1. Weight- Current weight is 103. Goal: 5 lbs less by 5/31 then maintain. I'll weigh in every Wed. I'm 5 ft & have always weighed 95 til menopause when I gained 30 lbs. I joined Weight Watchers & lost 30 lbs. I wear sz 2 but I'm concerned because I see the weight creeping back due to excessive sugar. My best wt is 98 so it's goal.
2. Little change-big result - I'll start writing daily in my prayer journal & record healthy eating progress/set backs. In Jan I started working out 3 - 4 days a wk. I notice the increase in my energy level & strength. I feel great. However, past 2 wks I've slacked off to 1-2 days wk. Need to refocus on my 3 - 4 days wk goal before I quit my exercise plan.
3. Make amends: I will be very pleasant to my in-laws & refrain from all neg comments.
4. Dream: Get back to playing my dulcimer. I used to play well but now it just sets in my closet gathering dust. I've been wanting to get back to it again for few yrs but am afraid of starting all over again & failing. I also want to finish a beautiful quilt I worked on for a yr & set aside 2 yrs ago. It's on my sewing table waiting for me to pick it up & finish it.
5. Greatest gift: God gave me a wonderful talent for being a caregiver. Caring for & making life easier for others, especially the elderly, comes easy for me. I enjoy my uncle (age 95) and my father (age 91) living with me & my husband. It makes me so happy to do little things for them & see them laugh & be so happy and comfortable in our loving home.
6. Closet: No longer able to walk into my nice walk-in closet. It's a cluttered disaster. I am such a pack rat with saving clothes. Going to do some serious weeding out. I have nice shelves & racks for clothes. Once I get organized I'll maintain it. Anything not worn in past 2 yrs going to Goodwill.
7. Sleep: I sleep 5-6 hrs at night. Going to try for 6-7 hrs. Get up at 5:30am for work so I need to be in bed by 10:30. I think I can do that & will really try. I tend to stay up late to get things done or read after everyone is in bed. I enjoy the quiet time with no interruptions.
8. I struggle to spend time with God daily. I know it's because I don't have a plan. My life is orderly, without stress when I spend time with God every day but I struggle with scheduling time & then skip or shorten time with God. This isn't good & makes me more stressed. I'm going to use Psalms plan you suggested & record progress in prayer journal. Goal- 20 min. for 60 days as you suggested.
9. Addiction--I have a candy addiction (any kind but especially chocolate and gum drops). I don't crave it until I eat the 1st piece & then finish the whole bag within an hr & then feel half sick. Pretty much the same way with cookies. If I eat 1 cookie, I'll finish off the pack. I'm committed to working hard this quarter to overcome my addiction to sugar but I am not sure how to go about it.
10. Accountability partner: I'm struggling with this because I would like to have one I really don‘t know of anyone I could ask to be my accountability partner.
Well, I have planned my work and now I'm looking forward to working my plan this qter and staying focused as I progress towards reaching my goals. You are my major encouragement Becky. I couldn’t do it without your support. I am also very encouraged by reading all the wonderful comments posted by the other women in our group. So many of us struggle with the same issues. CAROL
JoyBeth, So cool to meet another harp player! I too would love to play someday in public/worship or in hospitals...I have only been playing for 1 year!
ReplyDeleteBeth and cr...it seems clear to me...just like an alcoholic can't drink. One day at a time, keep the candy and cookies out of your life. I literally run out of stores sometimes if I am feeling the temptation to buy something I don't really need. Flee temptation...one second, minute, hour, day at a time. Can an addicted former smoker just smoke occassionally? Don't let it touch your lips, close your eyes, run, whatever it takes to distract... Thoughts on this? My mother used to start eating m & m's, and once she started, she couldn't stop until she ate the entire bag. And then she would say, "I hate myself". I could never understand why she did that...
Two thoughts I had on this topic.
ReplyDeleteFirst, I have fibromyalgia. A far cry from when I was in ballet for 25 years, now my muscles do not respond the way they used to. There truly is a difference. So what I need to do is put my fibro resources to use, and figure out the best plan for me. Walking and exercise bike go really well, but other core exercises not so much. I need to work on those, and take time to do it.
Then, food-wise, I am a type I diabetic. 40 years now. I have an insulin pump which is a cool gadget that allows me to avoid taking multiple daily injections of insulin.
But it also requires carb counting, to decide on dosing. That's where I get lazy.
I dont eat much, and tend to not respond well to normal carb counts. So, it's an ever ongoing juggling act. My blood sugars go from high to low, and need constant attention. It's not easy.
Those are the two key areas though, that I should be working on.
If this tells you anything, my great-niece calls me Aunt M&M. Chocolate and carbs are my weakest areas. I feel that in the last 9 months, my emotional eating has gotten out of control. I blame grief but it doesn't matter what caused it, I need to stop it. I have yo-yo'd so many times in my life that I have never found a "plan" that has worked and been able to maintain. I also have suffered from anxiety and depression and would say that my depression has flared up a little since my husbands death. I am expecting my first grandchild any day now. I want to be able to be an active gramma. I would be interested in having someone in the group that might have some insight into some of my issues, giving me a little advise or encouragement in these areas. Thanks!
ReplyDeleteLenis, Your post brought tears to my eyes and a tug in my heart. Years ago I sat next to a woman on a plane that told me the story of her Mother and Dad on their way to their house to make way for the new grand baby the father had a sudden heart attack. Her Mother went thru major depression over her loss of her husband but God blessed her with a grand baby and that in itself saved her. Lenis, you are in the right place having this group. I will pray for you. Baby steps one day at a time, have a daily goal that is manageable and push yourself with God's help to achieve. Are you doing the CYL bible and prayer time. I would start with that. This group is about little changes big results. I am so glad you joined our group.
ReplyDeleteDear Lord,
Thank you Lord for Lenis, for her willingness to be apart of our group. Today, remember Lenis, give her strength to accomplish what you want for her. We ask for a healthy grand-baby and thank you for that blessing. You are enough encourage all of us to stay on task and equip us to know how to reach our dreams. You are our strength. Be with Lenis as she grieves the loss of her beloved husband, come along side her and bless her richly. Thank you Lord for this group of ladies. Amen
Robbie, what a beautiful prayer. Lenis, I'm praying for you, too, and I don't think it is any accident that you happened to come to this group. May that new grandchild soften the grief you are experiencing and bring you and your family many days of joy and laughter. If you aren't using the CYL Bible, I urge you to try it. This week I've begun my quiet time with a prayer that God would give me a particular scripture to hang onto for the day, and each day I've found just what I needed.
ReplyDeleteMay you have a wonderful day and a brighter tomorrow.
God bless!
Wanda
(Part 2)
ReplyDeleteLenis, I understand your love of "chocolate and carbs" and "emotional eating." Becky always encourages us to plan our day, and I find that when I plan what I will eat for the day first thing in the morning and write it down, it helps tremendously. There are many weight loss programs that offer healthy ways to take off pounds. As you know if you've read my earlier posts, the one I'm most familiar with is Weight Watchers. I joined when I was a young teacher, over 30 years ago, and I've worked part-time as a leader ever since I reached goal. I still have times when I struggle a bit, as I have done this winter; however, the program works, and as soon as I get back to writing down and following the plan, I get back on track.
If you have any questions, just let me know. I'll be glad to tell you a little more about it. :-)
Robbie and Wanda,
ReplyDeleteThank you so very much for you comments, care and prayers. I do believe that God is faithful and it is no accident that I have joined this group, either. In fact, it is no accident that I am reading your blogs at this time of morning. Not being able to sleep, feeling frustrated at my situation these days, I was thinking to myself, "even the LCBR group thing isn't helping me". Then I log on and read your prayers, and am feeling encouraged and hopeful. Yes, I do read the CYL Bible that I purchased many years ago. I am not doing very well at the journaling though. If I may be totally transparent with you all...I do trust my Father in Heaven and know that He loves me and "has plans to prosper me and not to harm me". And I do trust that "all things work together for good." There is a song out in the southern gospel genre called This Storm. It talks about if I have to go through this storm, not to let it go to waste. That someone will see how God works out this "storm" in my life and be drawn to His side through it. That is totally my prayer, however, it is sometimes difficult because I still don't understand why God didn't answer our prayers for my husband to be healed of his injuries and bring him back to us. While I KNOW that God cares about every aspect of my life, I have not been motivated to journal my daily prayers, as I still am dealing with the "unanswered prayer. And I am having difficulty joining the things I know to be true and the things that I have trouble feeling to be true. I hope that I am making sense and don't come across as a basket case. I sometimes feel that in my desire to not to a stumbling block to others by having questions for God about His working in our loss of my husband, I don't share some of my struggles with those near me.
Now that you have all become my therapists (lol) I am praying that you will all be blessed today as you have been such a blessing to me. Thank you soooo much! Lenis
Lenis: Hi this is Laura in NM.
ReplyDeleteWanted to say, we're all touched by your situation. I think we would all be struggling in the same ways you are and yet cannot imagine how hard it has been for you.
We're blessed to have you in the group.
Everyone here helps others simply by their sharing, as we move along employing what Becky so wonderfully teaches us.
Have a blessed day.
Laura,nm
ReplyDeleteYou seem to have just the right words to say. I can't add any but would like to agree with you.
Lenis,
Becky has helped me realize that GOD realy does care.
All,
I did send my inventory to Becky.
Hello to all,
ReplyDeleteI have another great group that I am meeting with each week. We journal all "eats", eat 50% protein, good carbs 25%, good fat 25% and it works, activity at least 4/5 times a week, and drink water (1/2 my weight in ounces). Oh, we also try to eat 5 to 6 small meals a day. I've lost 10-12 pounds but put some of it back on when I started eating unhealthy. I don't feel very well now and tired alot. Again, my accountability is weight watchers. Some of my family is also trying to be healthier and make a life change, not another diet. I have been journaling everything I eat but sometimes still having the carb craving. I know that I can overcome this but it takes making a "choice" and everything in life is a choice, right? I had to address the why's in my life. Why I wanted to do things or not do things. I'm finally figuring out, that I want to live a healthy life so that I can be in good health as I get older, share times with my children & grandchildren, and not have them simply take care of me. I'll stop now, but thanks for sharing your journaling or "blog" with me. Bev in NM.
Usually not up at midnight, but fell asleep with my sick child, now heading to my bed, and decided to check in with the group. Glad I did...now I will go to bed encouraged. Hugbear...glad to know you are a harp player also. Carol...I used to feel guilty for not playing (practicing) my harp. I felt like God had given me the opportunity and talent to play, and I was doing nothing with it. Someone shared with me that I should just play to God, and use it in my quiet time of just praise playing for Him, and not worry so much about lack of playing. So...get your dulcimer out, dust it off, and use it in your quiet time...just between you and God. It sure has helped me not feel so guilty, because right now my main focus is being a mom to 3 children. One day I know I will play more, and do feel like God has given me a message to use.
ReplyDeletePlease pray for me...I am not handling the forgive part very well. I thought I was, until my husband said something that made me feel unappreciated and I cannot seem to let it go. We leave Sunday for a week long trip to Hawaii, and I sure need to get over it, because I can't go to Hawaii with a chip on my shoulder. I tend to hold on to things, and distance myself until I feel he has apologized. I know this is wrong, but I do struggle in this area, and I need a breakthrough. Thanks, in advance, for prayers.
I look forward to our call this week.
Bye for now...back to bed! Beth
Thank you so much for your encouragement Beth. Your words were exactly what I needed to hear to motivate me back to playing my dulcimer again, which is something I always found so relaxing. I will take your advice and I also see this as a message from God. Thank you. Carol
ReplyDeleteI started P90X program this week for a workout regimen. A group of my girlfriends all decided to do it and keep each other accountable. I started out strong on this quarter - had lost 3 lbs in my first week and then just let go of it. So I'm back on track... I am journaling my food - one of the things I've found is that if I don't have the carbs I'm supposed to have earlier in the day, my cravings at night are worse! And I'm addicted to ice cream with chocolate chips - and that's the only thing I want. SO, by journaling, I've seen the connection between the two ... and I am making sure that I get my carbs earlier in the day...and all the foods I'm supposed to have before I get to dinner. It doesn't make it "easy" in the evening but it is easier to be content with my favorite tea or something else. :-)
ReplyDeleteThanks for sharing insights from your successes/failures for others to learn from--as well as just being accountable. Disclosure (or exposure) makes us want to succeed. B
ReplyDelete