With so many people endeavoring to begin a weightloss plan and begin the path to a healthy lifestyle, there are some things that need to be implemented for this journey. What are these things you may ask? As an induvial who has an extensive weightloss journey, initially losing 120lbs; I have experienced the high highs and low lows along the way. The following are my personal mechanisms, both spiritual and physical to help you thrive on a healthy lifestyle journey.
1. PRAYER POPPIN'
~I would have never been able to achieve optimal results if prayer wasn’t involved. Prayers don’t always have to be long and eloquent. God accepts the smallest sentiments of our hearts. As I reflect on sitting on the edge of my bed in 2008, I remember the prayer that I began my journey with, “Jesus, please help me.” A short petition from a sincere heart. However, prayer must be coupled with other things. Faith without works is dead being alone (James 2:26).
2. VISION POPPIN'
~You must see yourself being there before it happens. Begin with the end in mind. I would literally see myself in dreams looking very healthy and I held on to that when I didn’t want to eat right or exercise. "Where there is no vision, the people perish" according to Proverbs 29:18. Vision in Hebrew is a sight(mentally), a dream, revelation. Understand what God wants to do in your journey.
3. CONSISTENCY POPPIN'
~Effort will get you in the door, but consistency will land you the house. What we do repeatedly are our habits of consistency.
4. BALANCE POPPIN'
~A successful weightloss journey and weight maintenance requires living a balanced life. You may hear some people say you can’t eat what you want. I’m here to tell you that’s not true. You can eat whatever food you want, but you can’t eat it as often or in the amount that you want. If you are consuming it in a proportioned and balanced way, you get to enjoy what you love and not have it result in tremendous weight gain contradicting your hard work. For example, if you know there is a party or event that you will be attending on a Saturday and you plan to indulge in the food being served; then Monday-Friday would need to be light eating days and don’t skip on the workout. Be mindful that you can always have a detox day once a week to rid the body of old toxins; especially after what you've consumed on the infamous weekend. We should also have a balance of our day to day lives. STOP overfilling your calendar with things. Over working can lead to stress which in turn can trigger the stress hormone cortisol in the body. Cortisol promotes body fat and makes it harder to lose weight, especially around the middle. Take time to not just sleep, but rest. Do some things you enjoy doing that are healthy and relaxing like bowling, going to a movie or just listening to relaxing music.
5. A JOURNAL POPPIN'
~A journal can be used to document the foods you’ve eaten, and the number of calories burned for the day during your exercise session. You can also journal your journey, your feelings, experiences, goals, or the ups and downs you are experiencing. Habakkuk 2:2 reminds us to "write the vision, and make it plain upon tables, that he may run that readeth it." That's also a good reminder that God is sending help during your process.
6. A GOOD SUPPORT SYSTEM POPPIN'
~ A support system can consist of multiple people or even just one person. Many people gravitate towards group exercise classes or even support groups with a community of people that can relate to your journey and goals, but that one person you have cheering you on should not be overlooked. A support system is always a wonderful bonus on your journey, but at the end of the day, you will be your biggest cheerleader.
7. A HEALTHY EATING PLAN POPPIN'
~A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. It includes lean meats, poultry, fish, beans, eggs, and nuts. It will limit saturated and trans fats, sodium, and added sugars. According to the National Heart, Lung and Blood Institute, for a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general: eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely. Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.
8. EXERCISE POPPIN'
~It is recommended by the American Heart Association that adults should get between at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. They also recommend adding moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. Please keep in mind if you have a pre-existing condition to consult with your physician.
9. HEALTHY SLEEP PATTERNS POPPIN'
~ There’s nothing like a good night’s sleep. We wake up refreshed, energized and like the day is ours for the taking when the appropriate amount of sleep is involved. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being. That’s one hour less than the old 8 hour sleep standard. While getting more done in a 24-hour time span has become the ritual for adults, sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.
While a healthy lifestyle will always be the right path to travel, have your tools in place to succeed along your journey. You won’t always do everything right, but at least you’re doing it. Weightloss and a healthier lifestyle is a continuum with successes in the process. As I always say, “A motivated you is a healthy you, a better you and a successful you.”
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