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Weight
Control
Principles of Weight Control:
1. Don’t plan to "go on a diet." Plan to change your
eating habits– PERMANENTLY
2. Become a vegetarian!
– Natural plant foods are
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High in fiber, mostly low fat, high unrefined carbohydrates
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Filling, satisfy appetite, relatively low calorie
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Decrease cholesterol, other blood fats
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Protective against heart dis, cancer, diabetes
– Animal products are
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low or no fiber,
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high fat,
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too high in
protein
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Calorie dense: small amounts yield high calories
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Raise cholesterol,
other blood fats Increase risk of heart disease, cancer, etc.
3. Decide beforehand how much to eat; NEVER have seconds! 4. NEVER eat between meals!
5. Two-meal a day plan: Large breakfast, good lunch, no supper
6. Fast a day or two (if very overweight) a week, not consecutively
7. LOTS of water between meals (herbal teas o.k.) Drink instead of eat!
8. Eliminate free fats–even
vegetable oils (butter, lard, margarine, oils); and refined carbohydrates
(sugar, white flour, etc)
9. REGULAR exercise; preferably daily. Walking one of the best, but
any is o.k.
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Especially after meals
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At least 30 minutes a day; try
to gradually increase to 1 hour or more (Not necessary to be all at
one time).
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"..increasing
body weight suggests reduced physical activity may be the most important
current factor explaining the rising prevalence
of obesity.
Recognizing the difficulties in sustaining energy-restricted diets
in the presence of fast foods & social feasts, the current trend toward
increasing body weight is not likely to be reversed solely through ...further
reductions in energy intake. In all likelihood, activity levels will
have to increase in response to an environment engineered to be more
physically demanding." Weinsier et al. Am J Med 105(2):145, 1998
Aug.
10. Be aware of the body’s "set points" (tendency for
the body to maintain a metabolic equilibrium).
Factors that lower set point (helpful):
a. Short-term fasting
b. Exercise
c. Low fat & refined carbohydrate foods
d. Avoidance of large meals, especially in evening or at night
e. Avoidance of eating between meals
f. Avoid too many varieties at meals
g. Possibly: raw foods
Factors that raise set point (deleterious):
a. Inactivity
b. Fatty foods
c. Refined carbohydrates
d. Evening or night meals
e. Between-meal snacks
f. Overeating, even of healthful foods
g. Skipping breakfasts
h. Staying up too late at night
i. Alcohol & caffeine
j. Crash diets
11. Remember that we lose weight in a "stair step fashion;" not
a straight line. That is, we may lose quickly to begin with; then there
is a plateau for a time; then a period of rapid loss again; then another
plateau, etc. The plateauing is due to changes in the set points. If
the plateau is too prolonged, one can become discouraged. Often a short
fast, or increased physical exercise, or a short period with an all-raw
diet, or various combinations of these will "reset" the set
point, and start the weight loss again.
12. Finally, courage and an abundance of faith in the healing power
of God is all-important. Satan wants you to destroy your-self, and he
will help you do it if you allow him. But our loving Lord is yearning
to assist you in getting the victory over Satan and self– "Beloved,
I wish above all things that thou mayest prosper and be in health."
Claim the promises, and mighty things can be accomplished!
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