God’s Word, Healthy Diet, Fitness and Weight Loss

Weight Loss Program

The essential elements of any successful weight loss program include eating a healthy diet, a regular exercise and natural nutritional supplements. Many people will fall short of their goals because they do not include all three essential elements and they treat their weight loss program as a “diet”.  A diet is a temporary change of eating habits and by its very essence is never meant to be permanent even though we want permanent results. A successful weight loss program focuses on permanently changing unhealthy habits and doing the things that will help maintain lifelong health and happiness. Therefore we walk for fitness, weight loss and we walk for our health.

Walk for Fitness

To get the most out of our walk for fitness program we want to be intentional about achieving our fitness, weight loss and health goals. When we are intention we are committed to do the things to accomplish our goals. These points helps your walk fitness  plan. Whether you walk outside, in a gym on a treadmill, elliptical machine or a stepper you should focus on these tips.

Stretch before and after you walk. This helps your muscles loosen up and get the most out of walk.

Start Slow, Finish Slow. This represents the warm up and cool down portion of your exercise. Your heart and body needs to gradually move into the exercise and ease out of it.

Use Your Arms. Not only are you adding a full body work out to your walk fitness plan but by using your arms you get your heart more fully engaged. Walking is not just to work your legs out but more importantly walking strengthens your heart.

Breathe. By taking deep breathes throughout your walk you are bringing oxygen into your lungs and body. The oxygen is necessary to improve our blood flow, help our muscles work at their optimal level and improves each and every one of our cells. Oxygen and water are the most essential elements that we need in our bodies and both will improve the effectiveness of any work out plan.

Contract Your Stomach Muscles. We are moving our walk fitness plan to be a total body workout. By contracting your stomach muscles and holding them for 5 to 10 seconds throughout your walk you are building your core muscles ( your abs and back).

Change Your Pace. Many people walk as aerobic exercise. In fact by changing the intensity of your walk you move to anaerobic exercise as well. Anaerobic exercise is were you will increase the intensity for a short period and then go back to comfortable pace. For instance you can walk as fast as you can for 1 or 2 minutes or 1 or 2 blocks. Or you can increase the incline of your treadmill for short period of time to increase your intensity. Walking up and down hills serves the same purpose. The anaerobic exercise takes your walk fitness plan to another level.

By using these tips your walk is not just a walk in the park but a comprehensive walk for fitness plan that is a full body workout that will help you get fit, lose weight, improve your health and all for my favorite cost, Free. Be careful not to overdo it. Your walk for fitness plan works for you regardless of your fitness level. But start where you are and improve from there.

Your weight loss program is successful when you eat a healthy diet, take natural nutritional supplements and exercise regularly. Your walk for fitness plan helps you easily exercise regularly to meet your weight loss goal.

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Preparation To Eat Healthy to Lose Weight

Our mindset is the most important ingredient to this 7 day lifestyle change that will lead us to lose a few pounds but more importantly begin to Eat Healthy To Lose Weight. If you have a positive attitude and believe you can as you encounter obstacles you will overcome. Know that you can count on your buddies to encourage you and with a little prayer you will make it through.

There are seven steps to prepare for healthy weight loss.

Step 1: Pray, Meditate and establish a goal. Set your focus on what you want to accomplish during this seven day period. I would submit to you that Weight Loss is your secondary goal. Our primary goal is to change some bad eating habits and to get used to being focused on eating right and feeding our families right. Yes, you should have a minimum weight loss goal but that is secondary. We are changing our lifestyles to Live Healthy, Eat Healthy and treat our bodies right. So with prayer and meditation every day we can stay focused on our goals.

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Step 2: Journal We remember 10% of what we read, 30% of what we speak and 60% of what we write.
If we read it, speak it and write it we will remember it all. We will then see the change on paper and this helps us to stay focused like a business plan that you follow closely. First enter your start weight. Now think of what your 3 meals and 3-4 snacks will be everyday for the week. Enter your meal plan and your shopping list. Now enter your daily challenges and victories. Focus on the challenges and the victories (never on the defeats). Every evening review your day and plan your next day. Thank God for your challenges and victories.

Step 3: Shop Hopefully you can plan your week and shop for the week. Do the best you can. It is easy to fall off if you have not planned and do not have healthy food available. We can eliminate that excuse here.

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Step 4: Buddy up Our Weight Loss Journey is personal. But, we all need support. It is best if your buddy is your mate. A friend, coach, or even an internet forum will be helpful. Share, ask for help, be open and honest. Buddies must be encouraging. It is good for us to be a buddy as well. For as we encourage others we are encouraged ourselves.

Step 5: Know Yourself, Be Honest to Yourself Know your strengths and weaknesses. Account for them. Get help and be honest. We are not trying to impress anyone. We just want to improve ourselves. Again; Share, Ask for help and Be Open and Honest.

Step 6: Praise Yourself Many times we set goals but through the process we fall short and do not meet our them. The attitude of failure can easily set in as you go through your “Weight Loss Journey” and change your lifestyle to one of healthy eating for weight loss. To avoid this Focus on the process (each day has a meal plan and we journal daily) and Praise Yourself For Each Victory! Praise Yourself For Each Victory! Praise Yourself For Each Victory!

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Step 7: This is a Lifestyle Change To many people weight loss is like a yo yo. We commit ourselves to a diet or program for a time. We have a little success and then go back to our old habits. This takes us back to where we started. If we are really serious about Healthy Eating For Weight Loss this is not just a 7 day challenge. This is the beginning of the new you. Let me encourage you as the benefits are well worth the change. Because you are now eating right you lose weight, you gain energy and stamina, your body is healthier and you suffer less from diseases, you live longer and more abundant lives, your self esteem increases and did I mention you lose weight.

So as we prepare for the “7 Day Healthy Eating For Weight Loss Challenge” remember these seven steps:
Pray, Meditate and establish your goal; Journal; Shop; Buddy Up; Know Yourself and Be Honest To Yourself; Praise Yourself; This is a Lifestyle Change. The benefits are much greater than the work it takes and it gets easier with time.

As always I appreciate your feedback and comments.

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