If you were in church last week and heard Joss give his sermon for youth Sunday, you’ll recognize the topic that I’ll be using for the next few weeks in Losin’ It. What he said was really key to what we are all trying to accomplish here. He ended his sermon with the quote "To get what I’ve never had, I must do what I’ve never done!" What great words for us to internalize. He also gave 5 behaviors or qualities that we need to have in order to make a difference and help us reach the goal(s) we have set for ourselves. I’ll be talking about each one of those qualities over the next few weeks and how they can pertain to us in Losin’ It.
First he talked of attitude. Attitude is SO important in your effort to lose weight and get healthy. We are reminded in Philippians 2:5 that our attitude should be the same as Christ Jesus. Obviously, that sometimes can be easier said than done...but I can assure you that if you pray for the right attitude in conjunction with celebrating every positive change you make – your attitude WILL be like that of Christ!
If your outlook to losing weight and eating healthier is that you will no longer have good tasting food, that you will constantly be sore and sweaty from exercise, that you’ll forever be bound to counting calories or watching every single morsel that goes into your mouth – you’ll be miserable, and your attitude will only hurt you. All of a sudden it will seem too hard, to big to change and will end up defeating you. On the other hand, if you instead think of the great health benefits that you will acquire from eating right, the new found energy that you’ll get from exercise, the better night sleep, the better mental health, being able to get off certain medications and the years you’ll add to your life because of your new lifestyle – your attitude will be a great motivator and encourager for you. I believe that most of you have probably already switched your “bad” attitudes to “I can do this” attitudes simple because you are continuing to come and are saying you are willing to make the necessary changes. Good for you! Keep your attitude in check and you’ll be that much closer to your goals!
Speaking of goals...start setting some for yourself if you haven’t already. I hope that by now, you are starting to feel some differences in your bodies (like increased energy) and possibly noticing some changes in the way you look or the way your clothes fit. If you are noticing these things, start to really think about what you would like to accomplish in the next month or few weeks. If you’ve seen a difference in the number on the scale – do you want to continue with that number in the weeks to come or increase it? Are you happy with the exercise you are getting or do you think you could push yourself a little more?
You are your body’s best consultant – so listen to it. If you think you could add five more minutes, a hill, or a faster pace to your cardio routine – go for it! Our bodies respond really well to changing things up. Consistency is great in terms of consistently DOING the exercise, but when you change HOW you exercise, you’ll notice changes as well. Have you been working on the strength training exercises I gave you last week? Add some more reps – do them more than once a day or add some light weights to the mix. Don’t get stuck in the "easy rut." The old saying "no pain, no gain" is absolutely true! And don’t sell yourself short – you’ll be amazed at what you can do if you tell yourself you CAN! Remember to watch your attitude!!
Eating on the Road
I know a lot of you will be going on vacation in the upcoming weeks and months. Here are a few guidelines for you when you’re eating out or on the road to help keep you in check. Don’t have the attitude that because you’re on vacation means your body is on one too! (that would be a "bad" attitude!)
- Watch portions sizes: One serving size is about the size of your palm.
- Always choose grilled over fried.
- Think veggies first: request more steamed or grilled vegetables or order a side salad.
- If your entreé includes rice or potatoes – do without the bread, if the bread is too good to pass up, try substituting your starch for another vegetable.
- Doggie bags don’t bite! There is no law that says you have to eat everything in one sitting – take some home with you for lunch or dinner the next day. Save the extra cash to help pay for the vacation!
- Don’t be afraid of buffets – but understand that just because it’s a buffet, doesn’t mean you have to fill your plate 10 times! Try to fill up on protein and veggies first and allow yourself much smaller portions of carbs and desserts.
- Choose restaurants that you know serve fresh foods – including salads and grilled meats, chicken and seafood (without the dipping butter!).
- Don’t be shy about asking the kitchen to prepare a food without oil or salt.
- Always ask for salad dressing to be on the side so YOU can determine the amount you’re going to put on the salad.
- If you don’t have the willpower to say no to bread, ask for it NOT be served to the table.
- Definitely eat your salad before your meal so that you intentionally fill up with fiber rich foods.
- Choose fruit for dessert if you have to have it – Fruit cups or a sorbet can fix the need for something sweet.
- If you can’t resist a burger craving – go for it, but take off the cheese, avoid special sauces and make it "topless" meaning eat only one side of the bun.
- A great option is Subway – especially when you are driving and just want a quick meal. Great selection of sandwiches for a limited number of calories.
- Try to resist the French fries or anything else fried. They are filled with saturated and trans fats that practically block your arteries upon ingestion! An alternative is always the best option, but if you MUST have some, order the smallest size or immediately throw away half of what they give you.
- Pack your own food. To avoid having to make hard decisions at the drive thru or rest stop – pack your own snacks and lunches so that you stay in check. Keep some fresh fruit, cut up veggies, nuts and 100 calorie snack packs in the car when you’re on a long drive to avoid candy bars and burgers.
- Don’t forget the dessert! I don’t agree with diets that tell you you can NEVER have dessert again. Obviously, being smart about portions and how often you choose to indulge are key – but here are some relatively "innocent" desserts that you can have on a pretty regular basis and still feel good about what you’re eating:
Sugar Free Jell-O pudding or Sugar Free Jell-O - Sugar Free Popsicle, Fudgsicle or Creamsicle
- Skinny Cow Fat free Fudge Bar or Skinny Cow Ice Cream Sandwich
- Weight watchers Smart Ones Pop
- Weight Watcher Ice Cream Treats
- Nabisco 100 calorie cookie packs
- 1 oz. dark chocolate
- 1/2 cup berries with 1/2 cup nonfat vanilla yogurt with 1/4 oz. shaved dark chocolate on top
- 1/2 cup berries with 1 Tbsp. Fat Free Reddi-Whip
As far as exercising on vacation – try to make time for it. The best thing to do is to make it something you enjoy doing so much it doesn’t feel like exercise. A long walk on the beach, a round of golf (preferably with out the cart), a tennis match, swimming, boogie boarding, bike riding, even shopping can be exercise! Remember to take along the list of exercises I included in last weeks hand out that can be done at home or the office (or a hotel!) and make plans to do them at least 3-4 days while you are away. For those of you staying home – bump it all up a notch!
Please feel free to call or email me with questions, suggestions or exciting news. I always want to hear how you’re making out and what’s working for you! Remember to keep your attitude in check this week! YOU ARE DOING IT!
Wahoo for You!!
! Jackie stayed on track while on vacation and walked an hour before allowing herself a treat!
We’re Losin’ It at Lakewood!
Ruth lost 1 lb.
Donna lost 1.5 lbs.
Craig lost 2 lbs.
Melissa, Bill & Pastor Randy lost 3 lbs.
Tina lost 5 lbs.
Elaine lost 6.5 lbs!
Keep moving!
Donna
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