

What Works When "Diets" Don't?

Your Personal Seven Step Weight-Loss Success Guide

Copyright © 2002; Shane A. Idleman

Reprint 2018

E-book formatting by _Reformed Editorial Services, Mebane, NC_

All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means or stored in a database or retrieval system without the prior written permission from the publisher and/or author.

This book is available in print at most online retailers.

Smashwords Edition License Notes:

Thank you for downloading this e-book. You are welcome to share it with your friends. This book may be reproduced, copied, and distributed for non-commercial purposes, provided the book remains in its complete original form. If you enjoyed this book, please return to your favorite ebook retailer to discover other works by this author. Thank you for your support.

All biblical references are taken from The New King James version of the Bible, published by Thomas Nelson, 1995. Scriptures and quotes within quotation marks are exact quotes; whereas, paraphrased Scriptures and quotes are often italicized.

Published by El Paseo Publications

"Shane Idleman has captured the true essence of weight loss! His concise application for getting to the root of weight problems sheds a much-needed new light on taking control over both the physical and spiritual aspects of weight loss."

— **Rodney Corn MA, PES, CSCS**

Director Education, Research & Development, National Academy of Sports Medicine

"The Wisdom of God's way is always applicable for life, spanning the dimensions from our soul's salvation to our body's health. Shane Idleman is helping us touch the bases wisely—including reaching to touch others with life and grace."

— **Jack W. Hayford, Litt. D.**

Pastor/Chancellor, The Church on The Way & The King's Seminary, Van Nuys, California
Dedication

" _When you fall—fall forward!"_

This book is dedicated to those who have been discouraged time and time again by repeated efforts to lose weight. My hope is that _What Works When Diets Don't_ will help you overcome the obstacle that keeps you from reaching your goal. It's often said that it's not the fall that hurts, it's staying down that does. This book, in addition to helping you lose weight, will encourage you to move forward despite setbacks.

As we begin, I am reminded of the last few lines of a popular poem, "The Race": "For all of life is like a race with ups and downs and all; and all you have to do to win is rise each time you fall!"
Contents

The "D" Word: Introduction to Seven Steps of Success

Chapter One: What We Want to Hear, What We Need to Hear

Step 1: Choosing to Change from the Inside Out

Chapter Two: Believe the Truth—Not the Myth

Step 2: Applying Wisdom—What You Don't Know Can Hurt You

Chapter Three: Discipline—Is It Really Important

Step 3: Getting Started—The Pain of Discipline or the Pain of Regret

Chapter Four: Preparing for Long-Term Success

Step 4: Preparation—Setting and Achieving Realistic Goals

Chapter Five: Food, Friend and Foe—What You Need to Know

Step 5: Making the Right Choice—We Make Choices, Then They Make Us

Chapter Six: Overcoming the Struggle Within

Step 6: Prioritizing Your Life

Chapter Seven: Maintaining Your Results—It's Not as Hard as You May Think

Step 7: Lifestyle Changes that Last (A must-read chapter)

A Personal Note from the Author

Important Points to Remember
Begin Here

This book was written based on personal experience and observation and is sold with that understanding. If professional assistance, other than what is provided, is required, the services of a capable authority are then recommended.

The purpose of this book is not to replace other books containing similar information but to complement them. You are encouraged to learn as much as possible by reading other reputable health and weight-loss related books such as _Fasting and Feasting – What Works, What Doesn't, and Why_.

In the many years since I wrote this book, some of my positions have changed as I have continued to study nutrition. Given more time, I would go through and clarify some items such as adding fasting and minimizing carbohydrate intake for those who are sedentary; however, I feel it is more important to get this work back in print than to take time making corrections that can be found in my new release mentioned above, _Feasting and Fasting_ (2018). The e-book is available for free at many different outlets; print is available as well at ShaneIdleman.net.

I've taken many avenues to make this book as comprehensive and complete as possible. However, as with any other book, there may be mistakes typographically and in subject matter. Therefore, this should not be used as the final source of health and weight-loss information. In addition, information is current up to the printing date.

The purpose of this book is to motivate, educate, and encourage success. The publisher, El Paseo Publications, and the author shall be neither responsible nor liable to any person or entity with respect to damage caused, indirectly or directly, from information provided in this book.

***Medical note:** Before beginning a weight-loss program it is recommended that you consult your doctor for a checkup because you may place a higher demand on your body than what your current activity level has been accustomed to. If you have any pre-existing problems or health conditions, please see your physicians before engaging in any new activities or adjusting food intake.
About the Author

Shane Idleman was born in Southern California in 1969. He began his career in the health and fitness industry in 1992 at the age of twenty-three. During the latter part of his career, he began reading biology books and publications from the National Academy of Sports Medicine as well as articles from the American Cancer Society. This was done to better understand how the human body is affected by nutrition, and thus equip people with correct information about weight loss.

In the spring of 2000, Shane began compiling this information into an easy to read, easy to understand book designed to help others lose weight. As a result, nearly two years later, _What Works When Diets Don't_ was completed. After working nearly a decade with thousands of weight-loss clients, the same questions—as well as the same patterns for success and failure—arose time and time again. _What Works When Diets Don't_ was developed not only for those who want exact and conclusive answers to their weight-loss questions but also for those who are lacking motivation.

Additionally, Shane found that what it took to lose the weight is what it took to keep it off. That bears repeating because it's crucial to your success: what it takes to lose your weight is what it's going to take to keep it off. For most, it's impossible to exercise seven days a week, follow a strict diet, and direct all their energy towards weight loss. But if that is how the results are obtained, most often the same requirements will be needed to maintain the results.

For more information about the author, refer to "A personal note from the author" located at the back of the book.
Many times, the problem isn't that we raise our standard and miss it, it's that we lower it and hit it.
The "D" Word

_Introduction_ to Seven Steps of Success

In times past, the American culture embraced higher standards, such as personal accountability, responsibility, and working toward long-term goals. Parents, in general, encouraged children to work, save, and wait. It's interesting that a less affluent society, then, seemed to produce more in terms of work ethics and an understanding of delayed rewards.

With today's more generous average national income, the availability of instant credit, and society's obsession with bigger, faster, and better, we often forget how to work toward long-term goals. On the other hand, I believe that we can be just as tenacious and determined today if we focus once again on timeless principles (e.g. the seven steps discussed within this book).

When this book was first released in 2002, there were over thirty thousand diets listed with the FDA, and consumers spent over $60 billion on weight-loss products that year alone.

 In the early 1960s, a Harris poll revealed that only 15 percent of adults were on a diet.

 In the early 1990s, 50 percent of men and 70 percent of woman were on a diet.

 Today the trend continues to rise.

It's ironic. We have more fitness centers, more personal trainers, more books, and more articles written about fitness than ever before, yet health-related illnesses and problems caused from obesity are increasing at an alarming rate. _The state of society's health will not improve unless we address what we need to hear instead of what we want to hear._

In general, _diet_ simply refers to an eating pattern. In the truest sense, we're all on a diet. If a physician were to ask, "What does your current diet consist of?" he or she would be asking about your current eating habits. The term _diet_ referred to in the title and throughout the pages of this book, however, refers to America's obsession with _fad diets_ and _quick weight-loss promises_.

I offer thanks to those few in the diet industry whose diet programs focus on health, vitality, education, moderation, sensible eating, and long-term success. To others who are a part of the problem in creating the diet craze, I encourage serious consideration of your responsibility, not only to those suffering from obesity but to the next generation as well.

This is largely due to _lack of activity_ _and/or exercise_ as well as _poor eating habits_. Unfortunately, this can lead to increased levels of cancer, heart disease, diabetes, and stroke.

Seven Steps to Success

Between 1992 and 2000, I was a manager and a corporate executive in Southern California for the fastest-growing fitness company in the world. Throughout that time, I managed fitness centers and personal training departments while assisting and interviewing thousands of weight-loss clients. As a result, I identified a consistent pattern that surfaced time and time again: **Those who were fit rarely, if ever, referred to "dieting," while those trying to lose weight often referred to being on a "diet."** Those who were fit followed a successful weight-loss formula; they didn't "diet." As a result of this observed pattern, seven steps for successful weight loss were identified and are discussed in the following chapters. (I applied these principles in overcoming my own weight-loss challenge.)

Seven Steps that promote lasting results are:

1. Choose to Change—from the Inside Out

2. Apply Knowledge/Wisdom: What You Don't Know _Can_ Hurt You

3. Get Started: The Pain of _Discipline_ vs. the Pain of _Regret_

4. Prepare to Succeed: Setting and Achieving Realistic Goals

5. Make _Right_ Choices: You Make a Choice and It Then Makes You

6. Prioritize Your Life: First Things First

7. Create Lasting Change: Maintaining Your Results

A Different Perspective

Weight-loss books often lead the market as "best sellers." As a result, there are several well-written fitness books authored by doctors, nutritionists, and biochemists that discuss, in detail, the weight-loss process. _What Works When Diets Don't_ is different. It was written by someone who not only brings the fitness industry perspective but who has struggled with weight loss for many years. I reached my weight-loss goal, and you can too! I want to share with you what works when diets don't.

_What Works When "Diets" Don't_ is unique in combining precise and accurate information with motivational cues. The material will enable readers to reach their goal in the shortest, safest amount of time possible, while providing the motivation, encouragement, and support needed to continue.

Motivation is critical to success. Over 60 percent of those who join a gym quit within the first six weeks; their motivation declines because the results they had hoped for were taking longer than had planned. _What Works When "Diets" Don't_ will help maintain motivation during the weight-loss process, and beyond.

As you begin, it's important to remember that attitude about life's setbacks and not the setbacks themselves determine success or failure.

The following chapters will present useful information and success tips, while assisting you step by step through the weight-loss process. Your first tip: highlight! Highlight motivational quotes and/or inspirational stories as you read. Refer to them often. Read and reread. Motivation, like your body, needs constant fuel. Repetition plays a key role in learning. Read and reread while repeating what works.

Throughout my career, it was disheartening to see people set themselves up to fail. Those who "dieted" believed that their short-term effort would produce long-term results. It didn't! Unfortunately, for those interested in quick weight loss, quick weight gain consistently followed. Within the first three to four months, those who diet have a tendency to lose more weight (not necessarily fat) than those who do not diet. At the six-month mark, however, the story is quite different. By this time the dieter is tired of the restrictive nature and the false expectations that generally accompany dieting. As a result, the dieter resorts to old habits. Weight returns and often increases, while the person who focuses on long-term success gradually reaches their goal and can change healthy eating patterns in the process.

By nine months, the dieter may weigh more than initially, but the person focused on long-term success, although he or she may have had several ups and downs, has made steady progress.

After twelve months the dieter's life is again spinning out of control. They may continue to diet year in and year out, but the results often follow the same pattern. The person focused on long-term success seems to be encouraged by small but gradual losses. He or she understands that weight loss is a process. Although it may take some time to reach their goal, they'll be able to enjoy the benefits, hopefully for the rest of their lives.

Enduring Truths

The first six chapters include a short section at the end entitled _Enduring Truths_. These truths have endured the test of time and were designed to promote success, health, and abundant living. Many of man's problems, including health-related problems, could be avoided by simply adhering to these basic principles.

The seven steps discussed in this book are important for the successful completion of any goal. Although principles such as self-discipline are often considered "higher virtues" that only the "mature" possess, that's clearly not the case. Self-discipline, for example, simply means making a decision to say no, or yes when appropriate. Learning to apply these well-designed truths can promote success not only in weight loss but in all areas of life. I encourage you not to skip chapters or skim the pages. Each step is a building block to your success and should not be overlooked.
If I didn't change my life, my life would change me.
Chapter One

Step 1: Choosing to Change—from the Inside Out

What We Want to Hear vs. What We Need to Hear

This chapter will help you...

• Understand why diets don't work.

• Focus on permanent changes, not quick fixes.

• Focus on a slow, consistent pace.

• Choose carefully.

• Change direction. Unless you change your direction, you're destined to repeat your past.

If I Didn't Change My Life, My Life Would Change Me

Although I believed I was healthy and fit, by the time I reached my twenty-second birthday, my 6'2'' frame had skyrocketed to 270 pounds, and I was diagnosed with borderline hypoglycemia. My blood pressure and my cholesterol levels were high, my health was rapidly deteriorating, and I was told that I might need to take medication for the rest of my life. As a result, I was denied life insurance and was instructed by my physician to "go on a strict diet." I was shocked! I knew that if I didn't change my life, my life would change me! I immediately drove to a bookstore and purchased a diet book, convinced that it would help. It worked, but only temporarily. Within a few months, I gained back all the weight I had lost. I continued to try different diets for several more years; all of them failed miserably. As a result, I became angry and frustrated. _Many of the diets presented what I wanted to hear and not what I needed to hear to lose weight and keep it off._ It shouldn't be about selling products, pills, and false promises—the truth is enough. The truth is that we are losing the war against obesity. And unless we change the way we approach weight loss, it will not improve.

In general, the majority of diet promoters continue to focus on what we want to hear and not always on what we need to hear. They don't address the pattern perhaps because they don't see the pattern between those who succeed at weight loss and those who fail. Most offer menu plans or diet aids, but the problem goes much deeper and requires more than a _quick fix_. **We need a solution, not a sales pitch!**

Weight loss is not as difficult as we make it. It becomes more difficult when we waste time on pills and products that do not work. Permanent weight-loss and maximum health can only be achieved when correct information is applied to everyday living.

You are endowed with the ability to change your life, and it simply begins with a decision. Decide today that you're going to take control and change your life.

Immediate Gratification

With the new millennium came technical brilliance and unlimited information concerning health and fitness, yet obesity is at an all-time high. Despite the popularity of health and fitness programs, little seems to successfully address our national problem. We cannot continue to be complacent. We, or those we love, have been affected by poor health, mainly due to poor nutrition, obesity, and the lack of activity.

I've found that most people want the fastest way to lose weight. But the fastest way is not generally the best way. When we cut corners, results are short lived. In many cases, "quick" weight loss means starvation and the use of stimulants—neither produces permanent weight loss. Additionally, there are serious health risks involved. The process of change requires patience, consistency, and obedience in doing what is right.

It's unfortunate that we live in an age when _immediate_ gratification has taken precedence over _delayed_ gratification. We are told that weight loss can be quick and easy. As a result, we waste time and money on fitness products that promise the world but fail to deliver worthwhile results. Perhaps you've experienced this before; I have. There is nothing more frustrating than spending money on weight-loss products that do not work.

A pill may help you lose weight initially, but does it keep it off? No. We want desperately to believe that it can. The majority of diet advertisers thrive on the principle that people will purchase products based on emotional response and urgency. As a result, many have been largely conditioned to believe that they can do the least amount of work possible in the shortest amount of time where weight loss is concerned. That doesn't work, and it never will! **"Lose weight quick" is a great marketing slogan, but it's not realistic.**

An important part of change is changing the way you view the weight-loss process. Set your mind on a slow, consistent pace that will change your habits rather than a "quick fix." The pursuit of immediate gratification, as it relates to weight loss, rarely, if ever, results in success.

Why Don't Diets Work?

Fitness comes with a price, but the dividends far outweigh the ongoing investment. Most people want a general answer that can be applied immediately. **But a general answer cannot solve an individual problem.**

There is continuing controversy among the "diet" experts concerning what works. One book advises to avoid all carbohydrates, yet another promotes carbohydrates. Some suggest a high-fat, high-protein diet consisting of no carbohydrates, while others disagree. Whom do we believe, and what do we believe? I'm not discrediting all weight-loss programs and products. Those few who focus on permanent lifestyle changes, correct information, and proper nutrition are the most successful.

A friend once made a great point: She believes that most diet books contain some useful information, but she has found that many people place all their trust in the book or the diet and not in themselves. As a result, reaching their weight-loss goal becomes impossible because the book was merely an aid—not a solution.

Succeeding at weight loss requires far more than reading a book. It requires the accumulation of knowledge, patience, planning, good choices, support from others, and setting realistic goals. I encourage you to read reputable weight-loss books. It's been well said that _knowledge is power_.

**Diets sell because they give hope and a sense of direction.** You may feel that you've finally found the answer to your weight-loss dilemma. But failure is almost always certain because most cannot live with the restrictive or unrealistic nature of today's diets.

Many fail at dieting because they neglect one or more of the seven steps. Good eating habits, for example, are critical to health and fitness, but to rely solely on good eating habits is not necessarily the answer. There are other patterns, in addition to eating correctly, that promote success.

Don't Focus on Dieting

Dieting, as we've come to understand the word, causes one to focus _more_ on food, not less! Additionally, the word _diet_ sets the mind for a _temporary_ experience, but **a temporary experience cannot solve a long-term problem**. Failure, then, is programmed before one even begins!

Initially, people are highly motivated and disciplined when they begin a diet. Many immediately stop eating fast food, stop consuming alcohol, stop eating sweets, and start exercising excessively. But as time passes, they fail to exercise as often, they don't watch calories as closely as they once did, and they lose the motivation they once had. As a result, they fall back into old habits and behaviors and, eventually, a lifestyle. But you can prevent this by introducing changes at a _gradual pace_. **What it takes to lose weight is what it takes to keep it off.** Therefore, don't attempt to change your entire lifestyle overnight. For example, cut back on sugar consumption (i.e. soft drinks and junk food) and add exercise to your daily routine one or two times a week. A few weeks later add another day of exercise and limit junk food consumption again to once or twice a week. Continue until a balance is reached and you feel in control.

Succeeding at weight loss requires a continuous balancing act between choices. If you eat an unhealthy breakfast, for example, you can compensate by eating correctly throughout the rest of the day. Don't get frustrated. _The key is to make more right choices than wrong ones._

It's essential to make good choices. Once you make a choice, it then makes you. Choices feed habits, habits define lifestyle, and lifestyle determines your future. Learning to make good choices is an important step in establishing long-term success. You've made a choice to change. That change will soon produce new habits that, according to research, can be developed in as little as twenty-one days. Stay with it. **But when you fall—and you will fall—fall forward!** That bears repeating because it is crucial to your success: When you fall, fall forward! Use the opportunity to learn, and quickly get back on course again. Perseverance leads to success. This principle of perseverance, or falling forward, helped me more than anything else. Don't let discouragement stop you. Move forward! Everyone gets discouraged, but those who learn to move forward despite discouragement eventually reach their destination.

The Right Foundation

In combination, the seven steps discussed in this book provide the foundation for building a sound weight-loss program. The first step, _choosing to change from the inside out_ , is the most crucial but also the most overlooked. **For change to occur on the outside, it must first occur on the inside.** For example, I had to accept my condition of being overweight as a result of the past choices I had made. I stopped blaming people, places, or things and started taking responsibility for my actions, and thus, I took control of my life from an inward position and began to move in a positive direction.

If you're blaming circumstances (e.g., genetics, family upbringing, or others), stop! Blame inhibits success. Blame doesn't solve problems—it complicates them. Neither does blame help weight loss—it hinders it. Simply stop blaming, and move forward.

Experts suggest that there are four crucial emotional states that prevent a person from changing. The first is _blame_ that eventually results in denial (denying the circumstance). Second is _resentment_ (anger at the situation). Third is _rationalization_ (making excuses for actions). The final state is _hopelessness_ (the result of a "perceived" helpless condition). Many people fail to move forward because they are trapped within these stages; they're hindered by their emotional state. You must come to resolve and/or release these attitudes before you can move forward. If you do not change inwardly (your thoughts), you cannot change outwardly (your actions)! Choosing to change your lifestyle from the inside out begins with a choice. _Choosing today changes tomorrow!_

Case in Point: Karen Lacked Confidence

Karen, married and in her mid-thirties, was not able to lose weight despite trying dozens of diets. When I met Karen, she lacked confidence in her ability to succeed. She stated that she had little, if any, willpower or self-discipline. She couldn't stay motivated. _She had been programmed early to fail_ , carrying messages from the past into the present. Karen was wounded emotionally from a father who consistently pointed out her inadequacies instead of her strengths, while her mother was indifferent.

Karen's self-image developed early in life and stood in the way of her success. Those most important in her life had never expressed belief in her. In later years, her husband did not realize her need for encouragement. He rarely praised her accomplishments or did little to raise her self-esteem. As a result, she had never accomplished a weight-loss goal.

Karen began to come to the fitness center on a regular basis. Each day I reminded her of her accomplishments thus far and that it was only a matter of time before she would reach her goal. She began to understand how her attitude about herself had hindered her past weight-loss attempts. That was changing! I rallied around what she could accomplish and what she had accomplished.

As weeks passed, she began to view life differently. She looked forward to each morning with enthusiasm, motivated by reaching one goal at a time. Her new attitude began to affect other areas of her life. Within six months, she achieved her desired weight and felt great. Her accomplishment clearly increased her self-confidence. Her new energy created additional energy. _Her transformation began with a change in attitude from within._

There is a very important principle in Karen's story. Negative words and/or lack of "positive" words expressed to Karen at an early age played an enormous role in shaping her future. Proverbs states, "Life and death are in the power of the tongue" (18:21). Karen clearly had to overcome a spirit broken through years of ridicule. Choose your words mindfully, and _encourage_ , not _discourage_ , the success of others, and choose your thoughts carefully in promoting your own success.

When it comes to fitness, there are those who are highly motivated, confident, and fully committed. They count calories, eat healthy, and exercise six days a week. They are dedicated to total fitness. Others are somewhat committed. They desire to lose weight and feel physically fit, but they are not ready to change their lifestyle. And there are those who, like Karen, lack the confidence needed to begin the simplest step of setting a goal. _Regardless of motivation level, the first step is making the choice to change_.

Enduring Truth  
Choosing to Change—from the Inside Out

If poor choices have been affecting your health or your overall sense of well-being, simply make a different choice. We were designed to be healthy under most circumstances. Third John 2 states, "Beloved, I pray that you may prosper in all things and be in good health as your soul does prosper." The statement, "as your soul does prosper," reminds us that spiritual prosperity is first and foremost; it is fundamental to our overall health and sense of well-being. In short, we can't experience full health and vitality without also considering the health of our soul as our main priority.

Again, while good health should be our goal, there are the unfortunate, unforeseen situations that we do not control. Clearly, many of you who are reading this book have tremendous control over the choices that you make, but many don't. Be thankful for the control you do have, and let that thought be the catalyst that drives your forward momentum.

**Quick Recap:** Many times, cultural programming, in the case of poor nutrition, runs contrary to principles that promote good health, and it's important to change the way you think and, thus, choose. _Choosing to follow a healthier lifestyle regardless of what today's culture promotes is the first step in reaching your goal_.
Knowledge plus action equals results. One without the other is like a ship without a course—it's difficult to reach your destination.
Chapter Two

Step 2: Applying Wisdom—What You Don't Know _Can_ Hurt You

Believe the Truth, Not the Myth

This chapter will help you...

• Focus on facts, not fiction.

• Understand the frequent misconceptions commonly associated with weight loss.

• Recognize that many diseases are preventable through proper nutrition.

• Follow a daily checklist to assure that nutritional needs are being met.

• Understand why our nation is seeing an increase in health-related illnesses.

Once you've made the choice to change, the next step is to _apply the truth_ about losing weight to your weight-loss program. This chapter will briefly discuss important facts about weight loss and proper nutrition.

Through reading and analyzing dozens of diet books, I noted that, in general, they agree on one fact: Success relies heavily on the choices that are made. While each author encourages the reader to consume certain types of food, not everyone agrees on the same food. Most weight-loss books stop with a discussion of food; however, weight-loss is not just about what we consume, it's about education, proper choices, prioritizing, and being prepared.

After years of dieting, I became so frustrated that I almost gave up on fitness altogether. After all, who wants to exercise daily, follow a special diet, and sacrifice time for nothing? We want immediate results. But when the results take longer than what we had planned, we become frustrated and eventually give up. A key element of education is _knowing what to expect._

People succeed at weight loss when they stop "dieting" and start focusing on changing their lifestyle. Step outside your comfort zone, and be willing to fail. **Successful people fail more than failures do!** The difference is that successful people don't give up. They get up and move on. _Be willing to fail, willing to learn, and willing to use both as stepping stones to success_. After all, you'll miss 100 percent of the shots you don't take! Again, stop dieting and start focusing on gradual, healthy lifestyle changes—one day at a time, one choice at a time, one goal at a time.

Many begin a diet without first understanding the facts about nutrition and exercise. Education is crucial to overall success. Without education, it may be difficult to know which choices are best. As a result, **many of us fail to make the right choices because we don't know what the right choices are**. Knowledge is knowing what to do; wisdom is doing what you know.

Case in Point: Randy Was Misinformed

Wisdom, also defined as using good judgment, was lacking for Randy. Randy, a middle- aged male, wanted to lose forty pounds. He used the treadmill faithfully five times a week, but after two months, he had not lost weight. Curious, I asked him how his exercise program was going. He was discouraged. He hadn't lost weight in two months. I asked about his routine, and he stated that he has heard that cardiopulmonary exercise and avoiding fattening foods could help him lose weight. He had only partial knowledge. As a result, his diet was extremely high in carbohydrates, supplying over 80 percent of his calories, and very low in fat, supplying 10 percent of his calories. Although the treadmill improved his cardiovascular health, it was not contributing substantially to fat loss because he was consuming more calories than he was burning.

I lowered his carbohydrate intake to between 55 and 60 percent of his daily caloric intake and slightly increased his fat intake to 20 percent. This simple change dropped his overall calorie consumption from over 3,000 to 2,500. In addition, we increased his protein intake to 20 percent. Resistance training was added to his program, and we introduced new exercises into his cardiopulmonary routine (e.g. walking up a 5 percent grade on a treadmill for five minutes, then a 10 percent grade for five minutes, back down to a 5 percent grade and repeating again for thirty minutes). Within a month, he dropped eight pounds and was well on his way to reaching his goal.

Again, Randy's information was only partially correct. Cardiopulmonary training does aid in body fat reduction when used in conjunction with proper eating habits. Fat, although high in calories, should be used in moderation, not totally eliminated. _What we don't know can hurt us and will surely hinder our progress._

Weight Loss: Stick to the Facts

Throughout the years, many incorrect theories have evolved surrounding weight loss. Theories are only that—theories. Stick to facts through proper education. New theories, or fads, will come and go. There is no simple solution. Hard as the "diet" industry may try, they'll never reinvent the wheel. The age-old principles discussed in this book have helped many lose weight. _And you can't argue with success!_

Consider the following facts:

 The United States consumes more sugar than any other country in the world! Routinely, one American will consume approximately 700 calories a day in refined sugar. The average American consumes 54 gallons of soft drinks each year, or 25,920 grams of sugar (and we wonder why we're seeing record levels of health-related illnesses).

 The United States consumes more calories and is less active than a few decades ago. As a result, obesity and illnesses due to obesity are at an all-time high.

 Again, over 30,000 registered diets are available today, yet the nation's rate of obesity continues to increase.

 The United States reports more health-related illnesses caused by being overweight than any other nation in the world.

 A mere 2 percent of the positive results from dieting are successfully maintained after a two-year period; however, lifestyle changes last a lifetime.

 Our bodies were designed to digest and assimilate natural food, not man-made food that was developed in a factory.

 Exercise is an important part of a healthy lifestyle. It aids in body-fat reduction and overall cardiopulmonary improvement.

 Calories (protein, carbohydrates, and fat) that are not used are stored as adipose (fat) tissue!

 Although genes and lifestyle largely influence body composition, both can be successfully addressed.

 Carbohydrates, in the correct forms (e.g. fruit, vegetables, whole grains, etc.), play a key role in the optimal performance and overall health of an individual.

Without question, knowledge concerning long-term weight loss is based on fact, not fiction. If you've read several weight-loss books, you're probably familiar with some of the contradictions:

 Enjoy whatever food you want vs. you can't consume whatever food you want.

 Consume carbohydrates vs. don't consume carbohydrates!

 Eat fat, and plenty of it vs. don't eat fat!

 Count calories vs. don't count calories!

 You don't need to exercise to lose weight vs. exercise to lose weight.

The list could go on and on. What do we believe, and whom do we believe? **At this point many people get discouraged.** They have _few facts_ , _countless contradictions_ , and _no lasting solutions_. In addition, there are many facts directly related to health and nutrition that are often overlooked. Again, a key element of wisdom is education.

The following shocking facts support the importance of proper nutrition and exercise:

1. The Centers for Disease Control and Prevention (CDC) refers to being "dangerously overweight" as 20 percent above ideal weight. This can lead to a substantial increase in health-related risks. Obesity has risen 600 percent in forty years.

2. Diabetes has increased 600 percent to 1,000 percent in the last sixty years.

3. Diabetes is the leading cause of blindness in people ages 20 to 74, and it ranks number seven on the top ten causes of America deaths.

4. Cancer now affects one in three people.

5. Heart disease and cancer take more American lives than any other disease. In many cases, both are related to nutrition.

6. Heart and cancer research studies have identified, in particular, fruits and vegetables as significantly able to reduce heart disease by 46 percent and cancer by 70 percent. (It's best to consume most raw.)

7. Only 25 percent of Americans consume a healthy amount of fruit and vegetables daily. This number is even less for young adults.

8. Smoking, obesity, high cholesterol, and stress are the top four factors that can produce heart attacks. A sedentary lifestyle, high-fat diet, and high blood pressure also contribute.

9. Again, Americans are consuming more sugar than at any other time in history (excluding naturally occurring sugar). Some reports have suggested that, on average, individuals consume well over 80 pounds of refined sugar a year.

_Special note:_ According to many experts, **many diseases are preventable through proper nutrition and exercise**. That bears repeating: According to experts, many diseases are preventable through proper nutrition and exercise. Therefore, it behooves us to make a conscientious effort when choosing the foods we consume, not only for weight management but, more importantly, for our health!

How Much Is Too Much

Wisdom can be as basic as knowing the recommended serving size of your favorite foods and choosing correctly. One of the questions I'm frequently asked is how much a serving size is. Many people simply eat too much food because they don't recognize the number of calories in a serving size. For example, 1/4 cup of almonds contains approximately 200 calories, whereas 1/4 cup of strawberries contains approximately 12 calories. The variation between the two is quite different.

**Example:** Serving sizes -- _Approximate_ Calories

1 egg or 4 egg whites -- 75

1/4 cup of nuts -- 200

1 cup milk -- 110

1 slice of bread or 2 slices of the light versions -- 80

1 medium pear, apple, or peach -- 80

3 ounces of cooked lean meat -- 120

1/2 cup chopped fruit -- 25

1/2 cup chopped vegetables -- 15

1/2 cup dry oatmeal -- 150

1/2 cup cooked rice. (Brown rice is the best choice.) -- 130

Use this list as a starting point and add your favorite healthy foods for quick reference.

Daily Tips

In addition to using wisdom when choosing serving sizes, it's important to acknowledge health studies and incorporate daily tips that are supported by research. Knowing a few basic nutrition guidelines can help you make better choices and thus increase your knowledge in developing healthy habits.

It's easy to understand why more servings of fruit and vegetables should be eaten daily. Not only does a serving size contain far fewer calories but the nutritional value alone is also reason enough to choose from this food group. If you do nothing more than follow this checklist, you'll be well on your way to healthier living:

__ Consume **4 to 6 helpings of vegetables** daily, preferably include at each meal. Generally, a 1/2 cup is considered one serving.

__ Include **4 to 5 servings of fruit** daily. If possible, include a serving at each meal, again, using 1/2 cup serving as your reference. (1/2 cup of strawberries is equal to 25 calories.)

__ Consume at least **30 grams of fiber daily** , 5 to 6 grams per meal. A pear, for example, contains approximately 5 grams.

__ **Fat intake should not exceed 20 percent to 30 percent**. (10 percent saturated, 10 percent polyunsaturated and 10 percent monounsaturated.) Flax seed oil, olive oil, and the omegas are some of the best choices. (For example, 30 percent of 1,500 calories is 450 calories from fat, which equals 50 grams of fat.)

__ **Protein should be around 10 to 20 percent of your daily total** depending on exercise and activity level. For example, at 1,500 calories a day, one would consume 75 grams (or 20 percent daily total). Lean meat and fish (not shellfish) are the best choices.

__ **Water is essential** for health and vitality. Depending on activity and weight, 8 to 16 cups a day are recommended. Choose distilled whenever possible. (Water reduces stress on the heart and aids in overall energy. _In addition, protein requires seven times more water for metabolism than carbohydrates and fat._

__ **Supplement your meals with a powerful multivitamin and mineral formula** as recommended. Choose those that contain high doses of antioxidants and other essential vitamins and minerals.

**Note:** 1 gram carbohydrates = 4 calories

1 gram protein = 4 calories

1 gram fat = 9 calories

1 gram alcohol = 7 calories

For updated material on this topic, see the new release, _Fasting and Feasting_ at ShaneIdleman.net.

Ingredients: Do You Know What You Eat?

Knowing the ingredients in the foods that you consume is crucial to health as well as weight loss. Popular sweeteners, for example, containing aspartame, can convert to methanol, which is also known as wood alcohol. Paint thinner and industrial cleaners contain wood alcohol.

According to the Environmental Protection Agency, if a child were to consume less than 3/4 of a packet of a popular sweetener containing aspartame, they'd be ingesting approximately ten times the daily limit of methanol recommended for children. (I wasn't aware that there was a "recommended daily allowance" of methanol for children.) This information, for example, should cause one to **seriously** reconsider the use of such products. I encourage you to read food labels, and to know exactly what you're consuming. Trust me—you'll be shocked!

For decades, I had read that diet soft drinks were not healthy, but that didn't stop me from consuming them on a regular basis. It wasn't until I read _A Consumer's Dictionary of Food Additives_ by Ruth Winter that I was convinced and gave up drinking soft drinks for good. Not only do these beverages offer zero nutritional value but their ingredients are very harmful. The heartbreaking truth is that millions of people consume these harmful ingredients each day of their lives, sometimes several times a day, without realizing what they're consuming. It's little wonder that, as a nation, we're experiencing record levels of health-related problems. Ask yourself, "Does my body need it—or does it want it?" If it needs it, consume it. If it wants it, think twice.

I understand that it's not easy to completely quit drinking these products. The media does a masterful job promoting, marketing, and winning our minds with pleasant thoughts associated with their consumption. Keep in mind though that in many cases profit drives the soft drink companies, not health!

If you're somewhat curious about the ingredients in food, such as aspartame, read the latest information. The findings will startle you. Ted Broer's book _Maximum Energy_ is an excellent resource that outlines, in detail, the devastating effects that aspartame has had on our culture.

Many are not concerned about food additives or ingredients because they believe that the FDA offers protection. That's simply not the case. The FDA has admitted that they are no longer an organization focused on prevention but reaction. In other words, the food products in our nation are too numerous for the FDA to regulate; therefore, the majority of the supervision is left to the companies that are producing the products. As a result, the FDA must react to health concerns, not prevent them. You be the judge! Rather than a neutral agency testing without bias, production companies have profit at stake.

Enduring Truth  
Wisdom—What You Don't Know Can Hurt You

Knowledge can be defined as knowing what to do, and wisdom is doing what you know. The book of Proverbs found in the Bible describes wisdom as incredibly important for a successful life. Why is wisdom so important? Proverbs 4:7 states, "Wisdom is the principle thing; therefore get wisdom. And in all your getting, get understanding. Exalt her and she will promote you; she will bring you honor, when you embrace her." Wisdom welcomes us into a realm of understanding and allows us to experience success.

Many fail at dieting because their attempt is not supported by knowledge and its constant application. Scripture advises us to use moderation and avoid overeating. We now have the technology and research that support these age-old principles for overall health and fitness.

Knowledge enables, empowers, and protects. Understanding your weight-loss process, being consistent, using moderation, and giving it time while developing the principle of perseverance will surely produce results.

Knowing What to Do—Doing What You Know

What we feed our mind is just as important, and probably more so, than what we feed our body! **List at least five ways** in which you can improve your education and your mind-set. For example, many gather information about weight loss from the National Academy of Sports Medicine. Others may continue to feed their mind with positive, uplifting material such as motivational tapes, books, etc. Again, education brings knowledge, and knowledge empowers. Visual aids offer outstanding help. Post pictures, quotes, and articles, and refer to them often.

**List again, in 30, 60, and 90 days** : What am I doing to ensure focus and stimulate growth or motivation?
There are few greater feelings than controlling our desires rather than having our desires controlling us!
Chapter Three

Step 3: Getting Started – The Pain of Discipline or the Pain of Regret

Discipline: Is It Really Important?

This chapter will help you...

• Control your desires rather than allowing your desires to control you.

• Gain control and move forward.

• Identify weaknesses and make the needed adjustments.

• Turn a setback into a building block.

• Focus on the future.

• Understand why discipline isn't as hard as it appears.

• Build a firm foundation.

Discipline vs. Regret

Is discipline really important? Through extensive contact within the fitness industry, I found that many people recognized the need for discipline but believed that they had little, if any. They conditioned themselves to believe that discipline was an attribute they could not possess. They failed to recognize that they already possessed it; identifying it was difficult. If it were possible to have offered them a generous sum of money as soon as they reached their weight-loss goal, they would have quickly become highly disciplined and lost the desired weight, simply because their motivation outweighed the obstacle. Surprising, isn't it, because health is far more valuable than money. They would merely make a choice based on the reward and then act upon that choice—and that, my friend, is discipline.

Discipline is often referred to as _training the mind and/or the body_. It's our ability to control our actions, our habits, and thus, our lifestyle. If we exercise discipline in one area, it helps to regulate and strengthen this "control valve" in other areas of our lives. Remember, there are few greater feelings than controlling our desires rather than having our desires control us.

A successful exercise when tempted is to ask, "Should I pass on this tempting food choice and feel the _pain of discipline_ for approximately five to ten minutes, or indulge and experience the lasting _pain of regret_?" Remember, **nothing satisfies like the satisfaction of feeling that you are in control**. If you don't control your life, life will control you.

Many authors and diet consultants argue that addiction is addiction and that discipline and willpower cannot change that behavior. I agree that discipline alone is not the answer, but totally dismissing it is an invitation for disaster.

_Addiction_ is often referred to as _giving oneself up to a habit_ and then becoming dependent upon that habit. Therefore, **if the lack of discipline causes bad habits, then the application of discipline, in the right areas, can help produce good habits.**

Discipline means staying with whatever it takes to see results. Discipline opens the door to any successful endeavor, while the lack of discipline closes the door. Whether you're building a business, a family, your health, or your education, nothing is built without discipline! Discipline is also an important part of any weight-loss program. Be leery of those who say discipline or willpower isn't important. It's not only important to success—it's essential!

The pain of discipline often leads to fulfillment, pleasure, and overall success. The pain of regret leads to disappointment, discouragement, and frustration. We can _reverse_ the pain of regret, apply discipline, and experience the great freedom that being in control brings. It's never too late! Are you working hard toward your goals? And are you working smart? Is what you're doing producing the results you want? If not, reconsider what you're doing, and simply make another choice. Simply replace a poor choice, such as a hot fudge sundae, with a good choice, such as strawberries and nonfat yogurt (approximate calories saved: 500). The choice is yours. Again, if you don't control your life, your life will control you. Above all, make the change while you still have the choice.

Discipline is not a mindless, mechanical ritual but rather one that intelligently governs the body by making correct decisions. It can be fueled by the desire to look and feel one's best, or perhaps it is fed by the fear of poor health or an early death. Discipline can be seen as the by-product of motivation. When your discipline fades, revisit the circumstances or goals that originally motivated you. List them again and post them.

Take two steps forward, forget the one step back, and eventually you will reach your goal. Remember, a temporary step back does not have to be a permanent setback unless you fail to move forward. **The ability to properly apply discipline is what separates those who succeed from those who almost succeed.**

The ability to properly apply discipline is what separates those who succeed and those who almost succeed.

Many of you who are reading this book may not feel that you have enough discipline to exercise or eat correctly; don't worry, neither did I initially. It's simply a process that starts by making better choices. Many of the articles and books I read while trying to lose weight said that willpower and discipline weren't needed to lose weight, but that can be misleading. It wasn't until I incorporated discipline that I started seeing measurable results. Again, I soon realized that discipline is a by-product of motivation. _I didn't necessarily lack discipline—I lacked motivation._

Case in Point: Almost Too Late for Chris

Chris, a fifty-four-year-old female, was active in her teens, but an injury in her twenties set her back. She had neglected her health for several years, and this pattern eventually developed into a dangerous lifestyle.

She was diagnosed with high blood pressure, high triglyceride levels, and extremely low HDL levels (good cholesterol). Her doctor warned her that she was a candidate for developing diabetes and other health-related illnesses. At this point, she had a choice: to encounter the pain of discipline in changing her lifestyle or the lasting pain of regret, ill health, and a possible early death.

The decision was easy. Remarkably, after forty-five days of exercise and proper nutrition, her blood pressure and triglyceride levels dropped significantly, and the HDL count increased. But within six months she was back where she started. Her old habits and lifestyle again claimed her health. A few years later, she was scheduled for heart surgery. After surgery, she resumed her exercise and healthy eating routine, this time for good. Her failing health motivated her to begin. As a result, discipline increased. Again, she didn't lack discipline—she lacked motivation.

Why do we wait? Why do you wait? Unfortunately, it took an extreme circumstance to get Chris back on track. Don't make the same mistake. _Make the choice to change today and avoid the pain of regret tomorrow!_

Focus on Strengths, Identify Weaknesses

It's important to identify both strengths and weaknesses before starting a weight-loss program. An assessment of your traits may reveal addictions or dependencies. For the purpose of this book, _an addiction is defined as any repeated behavior that negatively affects your health, your family, or other important areas of your life_. Addictions are not easily addressed because patterns are often deeply rooted. Addictions that are responsible for weight gain must be addressed for weight loss to occur. That may mean seeking professional help.

Overuse of, or dependencies on, food, alcohol, or certain drugs make it very difficult to lose weight. For example, I have spoken with literally thousands of people who temporarily gave up drinking alcohol to lose weight or to redeem a broken relationship. But because the addictive nature was not addressed, it eventually surfaced again. They made a temporary commitment believing it would end a long-term problem. _A commitment to change must be a lifelong commitment, which includes losing weight_.

Consider, again, two important choices of planning for success: discipline and regret. One produces change, the other hinders it—unless you learn from it! Do what it takes to make the necessary changes in your life to offset the addictive behavior, and your odds of success will greatly increase.

As you begin, identifying those things early that might underscore your success will help you prepare for them in advance. On the other hand, as you identify your strengths, you can actively utilize them to obtain success. Focus on your strengths throughout your weight-loss program.

Identify Strengths and Weaknesses

Example: (Weakness) I'm not disciplined when it comes to exercise

Example: (Strength) I'm good at reaching any goal I set and staying committed

In this example, the person would set a _realistic_ exercise goal that would support commitment. Instead of trying to exercise six days a week, they would begin by exercising once or twice a week. As their level of discipline increases, they would add an extra day of exercise to their program.

Although the following exercise is basic, it will help you formulate a plan. _Without a plan there is no direction, and without direction you'll miss your goal._ **Remember, if you don't know where you're going, you'll probably get there.**

**List three major obstacles (weaknesses).** Example, _binge eating in the evenings._

**List three ways to overcome, or offset, them.** Binging is often the result of starving the body throughout the day. To offset binging, try to consume ample amounts of nutrient-dense food throughout the day (e.g. fruits, vegetables, etc.)

**Note:** You'll want to keep a notebook or work from your computer or tablet for your plan. We'll be doing more exercises like this in the following chapters.

Again, identifying your strengths and primary weaknesses can help offset potential problems. If you're having a difficult time identifying strengths and weaknesses, remember: **your strengths can be seen in what you stand for, your weaknesses in what you fall for!** In other words, your strengths are strong character traits that allow you to make right choices; your weaknesses are areas in character that cause you to make wrong choices (e.g. lack of commitment, lack of patience, etc.) Be on the lookout, and avoid situations that may cause you to fall. Change your position while you're still in control.

Forget the Past, Possess the Future

_Research has found that those who succeed are those who continue delays._ Forget past failures to lose weight. Instead, decide what you're going to do with the days, weeks, months, and years ahead. Plan your time, or your time will plan you. Don't live with ongoing regret. Take control of your life and change your direction. _Don't look back unless it's the direction you want to go._ You can't change where you've been, but you can change where you're going. The apostle Paul said it best: "But one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead" (Philippians 3:13).

The first step that you take toward your goal soon becomes the second, the third, and the fourth. Diligently, step by step, you've reached your goal, and _yesterday's goal becomes today's reward_.

You possess tremendous inner power and strength. You've been given the power to make decisions, the power to develop habits, and the power to choose at any given time. Position yourself to succeed, and choose the momentary pain of self-discipline rather than the nagging pain of regret.

Enduring truth  
The pain of discipline or the pain of regret

Discipline, also known as self-restraint, self-control, or obedience is an enduring truth that undergirds any successful endeavor, including weight loss. Many are willing to break a habit, lose weight, improve a marriage, attend church, or seek God more fervently, but willingness alone is not enough. Willingness must be followed by action, and action is the result of discipline.

It is important to exercise control when you are still in control or at your greatest level of control. Once things get out of hand, it's more difficult to stop the momentum. Say no or yes before the challenge becomes too great. When things do get beyond you, remember you'll have another opportunity to avoid them next time.

**A structure is only as strong as its foundation.** Therefore, step by step, the foundation of a successful weight-loss program is being developed. The foundation of your program (e.g. the seven steps) is crucial because everything that follows depends upon the integrity of that foundation. Your success is directly related to the strength of the foundation. If it's strong, progress is more easily achieved. If it's weak, success because very difficult.

As we move into step four, let's revisit the first three steps.

1. Commit yourself to a lifestyle change. Change your perception of weight loss and prepare for steady success and not quick failure (choosing to change from the inside out).

2. Know the facts about nutrition and weight loss while constantly applying education to your weight-loss program (wisdom: what we don't know can hurt us).

3. Choose discipline over regret. Take control early while you're still in control.

Getting Started

Sample worksheet: Answer the following questions in your notebook. Answer again in 30, 60, and 90 days. You may want to attach sticky notes or mark these dates on your calendar.

Today's Date _______________

Rate your current energy level. ______________

30 days _________

60 days _________

90 days _________

Rate your current state of physical health. _____________

30 days _________

60 days _________

90 days _________

Rate your current activity level. ______________

30 days_________

60 days _________

90 days _________

Rate your current emotional state. _________________

30 days __________

60 days __________

90 days __________

Rate your current level of motivation. ________________

30 days __________

60 days __________

90 days __________

Rate your current level of discipline and/or commitment. ______________

30 days __________

60 days __________

90 days ___________

Answering these questions at 30, 60, and 90-day intervals will help you stay on track. Frequently ask yourself, "Do I want to experience the momentary pain of discipline or the lasting pain of regret?"

As you find your energy level, physical and emotional state, and so on improving, you'll also find that this energetic state of well-being fuels itself. Remember that **energy creates energy**! When you feel inspired, you're inclined to keep moving forward.
Stay focused on the goal, not the challenge!
Chapter Four

Step 4: Preparation Setting and Achieving Realistic Goals

Preparing for Long-Term Success

This chapter will help you...

• Prepare mentally for a slow but steady pace.

• Build and maintain the motivation needed to reach your goal.

• Make the right choices.

• Set and achieve realistic goals.

• Respond to a situation rather than react.

• Create small, day-by-day successes to kindle the fire of motivation.

• Approach challenges as opportunities.

• Prepare for success.

When establishing a goal, it is crucial to plan for the future and prepare for the present. You've made the choice to change, acquired a better understanding of how your body works, and are learning to choose self-discipline over regret. Now design a plan.

Having a plan is essential, _but it's of no importance if you're not prepared_. Prepared for what? Prepared for unseen circumstances, for illness or injury, and for the challenging but rewarding opportunities ahead.

Many who lose interest in exercising and eating correctly do so because they are not prepared for the interruptions and the distractions that can break the routine. A successful weight-loss program will encourage you to continue, regardless of your situation. People fail at weight loss not because they're defeated but because they quit. Again, research shows that those who succeed are those who continue despite delays.

Case in Point: Lisa Was Discouraged

Lisa, a thirty-eight-year-old mother of two, wanted to lose twenty pounds in three months. She had a plan: Work out six times a week, one hour each time, and consume 1,400 calories a day. Theoretically, this could work, but **life happens**! Within the first three weeks one child became ill, and her car needed repairs. Frustrated and off course, she consumed more than 1,400 calories a day, while only able to exercise three times a week. As a result, she lost two pounds within the first month instead of the expected six or seven.

The second month brought even more challenges. The babysitter cancelled twice, she had to attend school functions, work longer hours, and sacrifice her time for friends in need. As a result, she lost two additional pounds instead of the six she had hoped for. She didn't make it to the third month. Discouraged, she quit; she was not prepared for unforeseen circumstances. Instead of focusing on the weight that was lost and her improved health, she focused on her failure and quit! _A simple readjustment in her goal and attitude would have brought success._ By gradually losing the weight, Lisa could have still reached her goal. In allowing more time, she would have encouraged the development of new, enduring patterns. Being prepared and setting realistic goals would have probably meant Lisa's success.

_Preparation_ enables you to continue despite setbacks. Physical and mental preparation promotes success. Again, the best preparation is to decide that you'll move forward regardless of your setback. (Be prepared for a slow, but steady, pace.)

Again, weight loss is a gradual process. **Many give up simply because they are not prepared for time it takes to lose the weight.**

Prepare yourself mentally. For example, it may take four, six, eight, twelve, or more months to lose forty, sixty, or a hundred pounds or more (depending on your caloric intake and activity level). Prepare for that length of time. Set a goal to lose three to five pounds the first month and focus on nothing but reaching that goal. The following month focus on losing three to four more pounds, then three to four more, three to four again, and so on, while readjusting when needed. Focus on losing the last few pounds during the final month. Breaking a large goal of forty pounds into smaller goals can make each easier to reach, with the same amount of enthusiasm and intensity as the first goal.

In losing weight, I took my time, exercised moderately, ate correctly 80 percent of the time, expected setbacks, and planned ahead mentally as well as practically. For example, I wanted to lose my weight in four months, but as the months went by, I realized that it might take an additional month or two. As a few more months went by, I realized that it might take even longer. But eventually I reached my goal. I didn't starve myself, go on a "diet," or work out twice a day. I made realistic changes and approached life day by day, adjusting my goals accordingly. The extended time it took to reach my goal helped me to develop more deeply ingrained habits and a deep appreciation for perseverance and commitment. I focused on the rewards of weight loss, not the weight-loss process. It's truly that simple, but because we want quick results, we cut corners and sabotage our weight-loss progress. If you fall short, readjust your goal, and move forward. _It's all about falling forward!_

Motivation by Association

Without a doubt, maintaining motivation is a major challenge and requires focused attention, but there's plenty of help.

In my twenties, with pending health problems, the decision was easy. I wanted to live a healthy, productive life. Once I made that choice, my actions reflected that decision. I didn't always make the right choices, but my commitment was strong enough to keep me on track, and I learned to make more right choices than wrong ones.

Our actions in life determine our outcome in life. Motivation is the by-product of a determined commitment to live a healthier life, lose weight, and so on. _Long-term motivation is driven by long-term goals._ Many do not think long-term; they generally set a two- or three-month weight-loss goal. Remember, health is a lifelong goal—take it one day at a time.

Motivation is short-lived when commitment is short-lived. Motivation is fueled by momentum, and like the body, it must be fed often. Surround yourself with those who press, not depress, you. It's a fact that you're greatly influenced by those you associate with as well as your surroundings. Whenever possible, associate with people who will encourage you to raise your standard, and keep it there. Again, **many times the problem isn't that we raise our standard and miss it, it's that we lower it and hit it!**

I often meet with people who share similar goals and interests. By association, I'm highly motivated. The Bible, for example, refers to being equally yoked. I believe that this not only refers to marriage but also to whom we associate with. It advises that companions, good or bad, influence character.

We can't deny the timeless principle of fellowship as it relates to motivation and encouragement. For that reason, I encourage you to become involved in a group that will meet regularly to encourage success, not only in weight loss but in all areas of life.

Motivation by association also includes the media. I am constantly encouraged through motivational tapes or "positive" radio programs. As a result, every area of my life is strengthened. And it is especially important to stay motivated through the most difficult times. However, much of today's media is not motivating, it's "de-motivating." Therefore, spend your time wisely and listen only to those programs that motivate you to succeed and excel to a higher standard.

Motivation can be described as _incentive_ , _enthusiasm_ , _impulse_ , _driving force_ , and _purpose_ , and all promote the completion of a successful weight-loss program. Find what drives you, and then drive hard!

Are You Pulling Over or Driving?

Many people pull over more than they drive. Or they take detours, experience delays, and hit roadblocks, and that's it—they quit! My personal detours were negative relationships that I exchanged for those that drove me to higher standards. Experiencing delays represented making wrong choices. Again, I eventually learned to focus on making more right choices than wrong ones. Roadblocks are the unforeseen obstacles. Don't let them hold you back—find a way around or through, and move forward again.

Discover what motivates you, and keep feeding that passion. I've discovered that purpose, positive passion, and motivation go hand in hand. Motivation is fed by passion, and passion by purpose. Prayer and constant focus on the Word of God has been the greatest contributing factor in maintaining my motivation and personal fulfillment, not only in physical health but in spiritual health as well.

Making right choices encourages motivation. Even during difficult times, spiritual strength and the added boost of physical health produce a better state, rather than a bitter state.

We are encouraged to stay motivated and to fight the good fight, but because many are not looking to the right source for their motivation, they never find it. From my experience, God blesses discipline, rewards perseverance, and honors commitment.

Moving Away from the Harbor

From time to time, you may feel helpless and depressed while trying to lose weight because weight loss is taking longer than planned. You may even lose confidence in your ability and feel like giving up and returning to your familiar comfort zone. DON'T! This thinking is _absolutely wrong_! Press through. You are developing the very important principle of perseverance.

There is a saying that "ships are safest in the harbor, but they are not made for the harbor." Likewise, you were designed to weather the storms of life. When life becomes difficult and challenging, set your sights on your goal, not the challenge, and pass through.

**You were not created to fail—you were created to succeed**. There is a blessing just beyond the circumstance. Simply trust despite appearances, and keep moving forward. Yes, life can be difficult and challenging, but that shouldn't be a reason to give up. Instead, it should be a reason to fight back. How you respond to a situation is just as important and, in many cases, more important than the situation itself.

When you allow your emotions to dictate your actions, you lose control of the situation. Being overweight may be your present circumstance, but it does not have to be your future condition! Remember, you were created to weather the storms successfully! Apply what it takes to stay your course. Many are somewhat prepared for the physical exertion it takes to lose weight, but few prepare for the mental exertion. Use the calmer times of your life to prepare for the challenges ahead, not only physically but also mentally. Much like an athlete who prepares physically and mentally all year for the one-day event, he or she doesn't win the event in one day; it is a gradual practice of preparation, discipline, and perseverance. Small victories earned day by day produce winning results. We play like we practice: prepare in the harbor but be ready for the turbulent sea.

Again, motivation is fueled by success. Little successes day by day will keep the fire of motivation going. Motivation is the drive inside all of us that causes us to act. Without it, we wouldn't get out of bed in the morning. Maintaining your motivation lies within your ability to wait for _delayed gratification_ and to set _realistic_ goals. Remain focused on your goal and not on your current situation. **Your hard work will pay off. It's not a matter of** _if_ **but** _when_ _._

Motivation and goal setting share a circular relationship: Motivation moves us toward our goal, while reaching our goal fuels our motivation. Stay focused. Again, energy creates its own energy. Motivation is a key ingredient to a successful weight-loss program.

Set Realistic Goals; Expect Results

• When setting daily, weekly, or monthly goals, keep the long-term goal in mind, and record your timetable for completion. Your goal is primary; the time it takes to reach your goal is secondary!

• Make your goals realistic and obtainable yet challenging! (The first goal I set was to lose 5 pounds in 15 days. My focus was on that goal. I hit it, and moved on to the next.)

• Focus on the smaller daily, weekly, and monthly goals, and before you know it, you will reach your long-term goal. A successful plan begins with a solid vision of how you want to look and feel. Again, stayed focused on your goal and not on your present condition or current setback.

• Begin by determining how many inches you want to lose around your waist or other areas, and set a weight-loss goal if you so desire. Those goals may be altered as you progress.

• Be as specific as possible when setting your goals. When you generalize your goals, you lose the effectiveness that precise goal setting allows you to experience. For example, if you were to leave California and head for Virginia with little direction except "head eastbound," you'd likely fail to reach your destination without stopping to ask for specific directions. Likewise, don't allow goal setting to be too general, or it will be ineffective. Know where you're going and how to get there. Again, _expect delays, detours, and roadblocks, but don't let them discourage you from your destination._

• The goal you set today will be the reward you receive tomorrow.

Reacting vs. Responding

_Reacting to life creates quick, emotional, thoughtless decisions that often end in regret._ Responding, on the other hand, removes the emotional inclination to react and allows you to think clearly and to act more deliberately with better judgment.

Many people are focused when they feel good and derailed when they feel bad. Learn to follow your routine regardless of your emotional state. This quality of persistence through adversity is a hallmark of personal growth.

In general, people don't just quit to quit; they quit because they become discouraged. Don't allow discouragement or other emotions to cause you to sway back and forth like a ship without a rudder. Stay committed to your commitments, and keep your course. It _will_ produce results.

Respond rather than react to challenges. **Challenges are often opportunities to develop and strengthen weaker areas within character.** For example, the challenge of getting physically fit provides additional opportunities to become a positive role model and to help others, especially your children, establish habits for lifelong health. Additionally, qualities such as perseverance, discipline, and patience are also developed. These are the traits of highly respected, successful people. They undergird integrity as well as mental, emotional, and spiritual maturity. This alone is reason enough to approach challenges as opportunities to develop the qualities mentioned above and to respond to challenges with slow deliberate action.

You can't prevent life's unforeseen challenges, but you can use them to your advantage.

Successful people, in general, interpret challenges as opportunities. They respond, not react to them. **You can't prevent life's unforeseen challenges, but you can rise to meet them and use them to your advantage.**

Quick, Simple, and Easy Weight Loss

We are often told that losing weight can be simple and easy and that it only takes a few minutes a day. The media, in general, although their intentions at times may be good, has programmed the consumer with preconceived ideas about losing weight that are absolutely false. Think about this for a moment. What if you had been conditioned to believe that after you turned eighteen all your challenges would be over, that you'd be able to slide right through life without any problems, money grew on trees, and people would always treat you with respect? Can you imagine the shock and dismay that you would experience when none of that came true? The same is true of weight loss. What the diet industry tells society, society will believe as truth. But when we are persistent and committed, when we do not give up, and we continue to press toward the goal despite obstacles, we approach life more successfully. _Thus, we are prepared for the future, not surprised by it._

In general, the diet industry promotes weight loss as being simple and easy, stating that it only takes a few minutes a day to see results if you take or use this or that product. **It's no wonder that people are having a difficult time losing weight; they're not prepared for what lies beyond the pill, product, or 30-day diet.** False information has programmed an attitude doomed to fail.

What if the diet industry took a different approach? What if they educated people about fitness? What if they gave us the tools we need to succeed such as support, encouragement, and direction? What if they instead said, "It may not be easy, but it will be the best change you've made. Let us show you how." Can you imagine the difference that would make? That's exactly what I'm trying to convey in this book. I want to teach you how to succeed on your own without pills, products, or false promises. I want to prepare you for the process. Being prepared for the weight-loss process allows you to overcome obstacles, not be caught off guard and overwhelmed by them. Fortunately, most fitness centers often encourage ongoing commitment and motivation as well as offer the assistance of personal trainers for continuous support.

Did you ever really find that miraculous product that promised to change your life? Neither did I, but we all want solutions to our weight-loss problems, and we'll pay large sums of money in pursuit of the answers. Many businesses know this, and they make a profit by selling false hope.

I recently saw an advertisement on television that was promoting a small piece of home exercise equipment as capable of great things. I do believe that home exercise equipment can help, but claims such as "It only takes a few minutes a day" and "You can still eat whatever you want" can mislead the consumer. _They're not giving the consumer all the information they need to effectively lose weight._ As a matter of fact, they're actually adding to the rising level of obesity by providing false expectations about weight loss. To add fuel to the fire, the actors in the commercial were in phenomenal shape, contributing their success to the equipment and not an overall lifestyle. We shouldn't be surprised. Companies that are production driven without being character driven often focus on the wrong goal!

Society's Influence

We can't purchase weight loss. We have to acquire it through action and effort. **In most cases, the quicker you lose weight, the more difficult it is to keep it off.** Many products and pills _promise_ quick results but rarely deliver.

Be prepared by asking two questions. First, is what the product claiming to do realistic? It's not possible to see your abdominal muscles in two short weeks if you have a lot of weight to lose. Use common sense, and think before you buy. Home exercise equipment, for example, may aid in body fat reduction, but without incorporating lifestyle changes, it will not, in itself, be the answer. Second, is the product (e.g. pills) safe? What are the effects that it will have on the body (e.g. rapid heart rate, elevated blood pressure, mood swings, etc.)? If it's not realistic, safe, or healthy, don't use it.

We have a tendency to rush the weight-loss process because society has placed a high premium on outer appearance and instant gratification. Many people spend most of their lives trying to look differently or like someone else. They rate their appearance by society's standard. They search for fulfillment striving to look like the perfect "10." Unfortunately, this false perception causes many people to remain unfulfilled, even the "10s"! When we compare ourselves to one another, in doing so we are not wise. You were not designed to be someone else. You were masterfully designed to be you. If you're trying to be someone else, you may miss God's plan for _your_ life.

**A perfect physique does not guarantee happiness any more than a good mattress guarantees sleep.** True happiness does not come from outer appearance; it comes from inner well-being. Physical fitness, however, clearly helps.

Spiritual, physical, and emotional health can add years and, above all, quality to life. Together they maximize your greatest potential. Physical fitness can help strengthen all areas of your life. _It provides you with the energy to deal with life's challenges, the strength to press through, and the ability to continue regardless of your circumstance!_ Certainly there are those who do not possess physical health but are spiritual giants, and I greatly admire them. This message is intended for those who understand and have the ability to increase their physical health.

Life pulls and pushes, and it will draw you into battles that you are ill prepared to withstand unless you are fit physically and spiritually. Physical fitness, like spiritual fitness, can aid in the development of discipline, strength, patience, confidence, endurance, and commitment. These qualities are fundamental to success in life as well as in weight loss.

Again, focus on the end result of your hard work. Stay focused on the goal, not the challenge. When you look beyond your challenge and focus on the goal, it's easier to persevere. **Stop focusing on quick, simple, and easy, and start focusing on lasting, worthwhile results.**

Be Prepared: Helpful Tips

1. **When you begin to exercise, from time to time expect to hit a wall within the first five or ten minutes.** You may feel like quitting, but don't. Many times, your energy level will dramatically improve within a few minutes and you'll finish your workout with energy to spare.

2. **The busier you stay throughout the day, (e.g. working, cleaning, running errands, hobbies, reading, etc.) the less likely you'll be to snack or splurge.** The solution: move more, sit less! Immediately following a meal, stay busy—somewhere other than the kitchen, if possible. Allowing yourself to think about additional food will only fuel your appetite. You may even believe that you're still hungry.

3. **Be prepared with high-energy, low-fat snacks** (e.g. soy nuts, low-fat cottage cheese, 1/2 a tuna sandwich with light mayonnaise, etc.). These types of snacks are less likely to cause additional hunger and will satisfy until it's time to eat again.

4. **Avoid diet drinks.** Diet drinks and other products that contain artificial sweeteners can often dehydrate and eventually sap energy, to mention only a few health risks associated with their consumption. Eliminating these products can increase long-term energy and decrease overall appetite.

5. **If you're going to exercise mid-afternoon or in the evening, some experts suggest that it's often best to perform resistance training before cardiopulmonary training** (e.g. thirty minutes of weights followed by thirty minutes of jogging, power walking, or biking). This allows for a substantial portion of your glycogen storage (energy) to be used during the resistance training phase of your program, thus causing your fat storage to be used as the _primary_ fuel during cardiopulmonary training phase.

6. **If you're going to exercise first thing in the morning, it's wise to consume a small amount of protein, such as a protein shake, beforehand**. This helps to minimize muscle tissue from being broken down and converted to fuel, while at the same time provide the needed energy. However, some theories state that cardiopulmonary training should be done upon awakening, on an empty stomach. They offer the reason that your body is running low on stored glycogen because no food has been consumed for some time, therefore, fat storage is more readily available for fuel. However, muscle can also be used as fuel during this type of energy expenditure. That's why I prefer eating a small meal beforehand. For the truly committed, I suggest mixing one scoop of whey protein with 1 cup of low-fat soymilk before your workout. Other suggestions can include 3 egg whites with one slice of whole wheat toast, or 1/2 cup low-fat cottage cheese with 1/2 cup fruit. This will provide the needed protein to protect against possible muscle breakdown and provide a short boost of energy.

7. **If, within an hour or two after eating, you feel hungry again, eat a piece of fruit to help offset your hunger** until your next meal or get involved in an activity that takes your mind off food.

8. **Plan daily meals whenever possible.** _Pre-planned means prepared_. Knowing ahead what to eat and having it available will help avoid reaching for just anything when hungry. Before leaving for work in the mornings, I'd often fill my cooler with tuna or sodium-free turkey sandwiches, low-fat cottage cheese, delicious oat bran bars, grapes, apples, pears, and vegetables. This allowed me to stay within my daily caloric allowance and consume only healthy foods. In addition, my food was already prepared for the day, and I wasn't forced to resort to fast food to satisfy my hunger. This is truly the _fastest_ fast-food approach.

9. **If you fail to eat properly for a day or two in a row, don't worry.** Start the following day with a new, forward-moving attitude. Check your refrigerator and cupboards; do you need to add or subtract? Within a few weeks expect to repeat the process again. The key is to begin to make more right choices than wrong ones.

10. **Read** _reputable_ **health and fitness magazines** often enough to keep your education and motivation on track.

11. **When possible, walk, jog, or hike outside.** Fifteen to twenty minutes in one direction gives no other choice than to continue fifteen to twenty minutes back in the other direction. I suggest that you use fitness facilities for resistance training (weight training) because they offer many types of equipment as well as the availability of personal trainers.

12. **When exercising, choose audio (or video) messages that motivate and increase your knowledge**. I often listen to business briefings, sermons, and other educational material when exercising. This increases my motivation to exercise. I look forward to the opportunity to increase my knowledge and exercise at the same time.

13. **Don't allow yourself to fall into the "winter weight-gain trap"** that starts in October and ends in January. Many use the winter months as an excuse to gain weight, sometimes twenty pounds or more. Stay focused, and stay on top. Never gain more than a few pounds throughout the winter season. Again, a successful weight-loss program focuses on lifestyle changes, not temporary changes. Conceding in the winter and trying to regain lost ground in the spring and summer is not a productive lifestyle. Enjoy and embrace the holidays, but focus on moderation.

14. **Avoid buying food that you'll be tempted to eat.** For example, I rid my home of unhealthy treats, breakfast cereals loaded with sugar, chips, and other tempting foods. I found that the best solution for me was out of sight, out of mind. In time, you'll lose much of your desire for these foods.

15. **Schedule exercise with other important daily activities.** Prioritize—put first things first!

16. **Persistence and moving forward despite setbacks are your most valuable tools.** Although many diet books and magazine articles contain helpful information about weight loss, they are not the answer in themselves. Persistence, correct information, and exercising your ability to move forward regardless of your circumstances are your most successful tools in losing weight. The same principle applies to weight-loss products, such as home exercise equipment. It may help you lose weight, but it's not the answer in itself.

17. **Use wisdom.** Do not believe claims such as "it only takes a few minutes a day" or "you can consume whatever foods you choose, just take this pill before or after eating" or "lose all the weight you want while you sleep." These claims develop a false perception about weight loss for consumers. Again, use common sense. _If it sounds too good to be true, it probably is!_

18. **Begin by listing everything you eat.** From time to time, list what you eat throughout the day. You'll be amazed to find how many extra calories those small snacks add. _Most people underestimate their daily food intake by 40 percent_. If you consume more energy (calories) than what your body needs, you'll store them as fat. Simply eliminating thoughtless snacks can help you lose fifteen pounds in six months. For example, if you stop consuming just one large coffee drink containing whole milk, chocolate syrup, and whip cream each day, you'll cut out approximately 54,000 calories in six months (i.e. 15 pounds). _A little change can make a big difference._

The First Four Building Blocks of Success

The first four steps—choosing to change, education, discipline vs. regret, and preparation—all promote long-term success. You've made the choice to change your life. You are increasing your knowledge concerning healthy eating habits, and you have given thought to the pain of discipline and the pain of regret. You're now better prepared for the weight-loss process. Move forward to step five: Choices. Again, we're building a foundation. The stronger the foundation, the better to weather the storms!

Enduring Truth: Preparing for Long-term Success

Wisdom, as well as history, tells us that we cannot defeat an enemy that we cannot see. Further, we surely cannot win if we're not prepared.

Two types of preparation can aid in our success: practical and mental preparation. Practical preparation includes shopping ahead, setting realistic goals, being prepared for "off days," triple-calorie meals, and at times, weeks of interruptions. However, the most important preparation is mental and spiritual preparation. Challenges are merely opportunities to develop spiritual muscle. Being prepared, overcoming the hurdles, and keeping your course will surely help you reach your goal. Don't give up. Know that challenges are only temporary step-backs and not permanent setbacks! Again, your ability to look beyond the struggle, focus on the goal, and move forward will result in success.

Pre-Planned Means Prepared

The following pages provide opportunity to focus on planning. Take the time now to program for success. In your notebook:

**1. List ten ways in which you are preparing.** Will you purchase a health club membership, restock cupboards, prepare the first week's food menu? Consider becoming a member of a calorie counter or fitness app or website where you can log your meals, workouts, measurements, and goals and get access to predesigned menus and exercise programs, so you don't have to guess about proper food intake or exercise.

In 30 days, are you still on track? If not, how can you prepare for the next 30 days?

In 60 days?

In 90 days?

**2. List your goals** and refer to them often. This will help you stay on track. Take a few minutes and state what you want to accomplish. Remember, _if you don't know where you're going, you'll probably get there._

How much weight do I want to lose and by when?

What is my primary reason for wanting to lose weight (health, positive role model, wedding, reunion, etc.)?

How do I want to look and feel?

In 4 weeks?

In 8 weeks?

In 12 weeks?

In 6 months?

**3.** The following tips are those that others have used to successfully change habits (checklist to success):

__ Until you are familiar with portion sizes and calorie content, begin with a running daily total, such as 1,600 calories, and subtract as you eat to track your daily balance. Keep track of nutrients as well (i.e. fruit and vegetables). (More on this in chapter 5.)

__ Rid your home of any food that will hinder progress.

__ Enroll in a health club.

__ Set realistic time frames to accomplish your goals.

__ List your favorite healthy low-calorie foods, and shop primarily from this list.

__ Become familiar with correct portion sizes and caloric content of favorite foods.

__ Enlist a friend to exercise with you or begin to exercise on your own— _exercise accelerates weight loss_.

__ Use a central area to keep inspiration and education in focus. A bulletin board works very well.

**4.** **List at least five things** you will do within the next few days to successfully change your habits (use previous checklist if needed).

**5. Determine** how many days a week you will exercise and at what time (AM/PM). For example, you might exercise on Mondays, Wednesdays, and Thursdays, and take a brisk walk or bike ride on Sundays. A minimum of three days a week and a maximum of five days is sufficient. **List your exercise days and times.**

**6. List the form of exercise** of Day #1 _____

Day #2 _____

Day #3 _____

Day #4 _____

Day #5 _____

**7. List seven motivational cues** that will encourage your progress (e.g. wedding, reunion, summer, vacation, health, etc.)

***

Top Five Common Obstacles and Their Solutions

Obstacle

Failing to chart calories

Solution

Keep a running daily total. Remember, many underestimate caloric consumption by 40 percent.

Obstacle

Discouragement

Solution

Success doesn't come without failure. Get back on track, and learn from the experience. Don't give up. "Life, like a race, is filled with ups and downs and all; and all you have to do to win is rise each time you fall."

Obstacle

Lack of motivation

Solution

Motivation, like the body, must be fed often. Change your mindset and focus on things that build motivation, not destroy it. People, places, and things all affect motivation. Make a positive change if necessary.

Obstacle

Binge eating

Solution

Binging is often the result of starvation or lack of nutrients. Eating correctly throughout the day helps to ward off additional hunger. Binging also occurs when an emotional high or low (sedating feeling) is needed. Try consuming fruit in place of sweets. Initially it's difficult, but once the fruit is consumed, the body is satisfied. In extreme cases, professional help is recommended.

Obstacle

Making wrong choices

Solution

We often make the wrong choice when we're very hungry; we'll eat anything that's within reach. Again, pre-planned means prepared. Take healthy foods and store at work and home. Think ahead what you'll eat and plan accordingly.

One Step Ahead

Knowing what to expect in advance can dramatically affect your results. When you're aware, you're prepared. Stay a step ahead and prevent possible detours.

**List three obstacles that could hinder your progress and how you'll prepare for them.** For example, I knew that I was going to eat out at least once, or possibly even twice, a day. Solution: I would eat a light meal two to three hours before dining out. While dining out I would commit to consume only 400 or 500 calories per meal (e.g. chicken burrito, no high-fat sauce, and no rice, or I would only consume half of the meal, taking the rest with me. Sandwiches, such as tuna with light mayonnaise, are another good choice).

**1.** List a potential problem. (e.g. overeating when dining out)

How will I prepare for it and prevent it? (e.g. eat a small meal two or three hours beforehand)

**2.** Potential problem:

Preparation/prevention:

**3.** Potential problem:

Preparation/prevention:

Again, preparing for potential problems can prevent setbacks. When you do experience a step back, however, simply move forward. Again, in the process, you're changing habits and, thus, a lifestyle. Research indicates that it takes approximately twenty-one days to establish a new habit. Set your sight on that target: new habits, new lifestyle.
Poor choices take us where we don't want to go, cost us more than we want to pay, and keep us longer than we want to stay.

We make a choice—it then makes us
Chapter Five

Step 5: Making the _Right_ Choice

Food: Friend and Foe—What You Need to Know

This chapter will help you...

• Understand why caloric intake is the key to your success.

• Determine your daily caloric need to lose weight.

• Understand the weight-loss process through Victoria's example.

• Develop your own personal weight-loss plan.

• Learn to break a plateau.

• Understand why low-carbohydrate diets are not the long-term answer.

• Determine what foods help and what foods hurt.

• Recognize the important differences between protein, carbohydrates, and fat.

• Design your menu around your favorite healthy foods and repeat every two weeks.

• Develop a master shopping list and be prepared when you shop.

• Include exercise in your daily routine, even if it's only two or three days a week.

There are more books, articles, and journals currently written about food than at any other time in history, yet our problem with weight and poor nutrition continues to rise.

Most health and diet consultants agree on one point: _caloric intake determines weight gain or loss_. Beyond that, there are varying opinions concerning the _types_ of calories to be consumed. **The truth is that consuming more calories than you need on a continual basis will lead to weight gain—period!**

I want to preface this chapter by saying that the information currently available in the health and fitness industry regarding carbohydrates, fat, and protein intake can, at times, be confusing. This book was intended to present straightforward and simple information; however, the subject of correct macronutrient intake (e.g. carbohydrates, fat, and protein) is not an easy subject to neither discuss nor explain. Therefore, I encourage you to read this chapter until you thoroughly understand the information. Don't get discouraged, as long as your moving in the right direction, change will occur.

Calories: Choose to Lose

Do you always need to monitor caloric intake? No, but it can help you lose weight initially. It's not as necessary once you're familiar with the calorie content of your favorite food choices, and begin to choose healthy foods. It's all about awareness. I encourage you to chart not only for caloric awareness, but more importantly, for nutritional awareness. In other words, by monitoring what you eat, you can also be assured that the proper amount of fruit, vegetables, fiber, vitamins, minerals, and antioxidants are being consumed. Focus on total awareness, not just caloric awareness.

To effectively lose weight, it's necessary to be aware of how many calories you're consuming and how many you're burning in the course of a day. Some diets advise not to monitor calories. Generally these diets tell you what to eat, when to eat, for how long, and how much. In essence, they are monitoring calories for you. But what happens when the program ends? You're on your own again. Learning how to correctly monitor caloric intake can help assure long-term success.

If you choose not to monitor your caloric intake, you might follow a few of these guidelines:

1. Don't shop for groceries in the middle aisles. Shop on the outside perimeters where fruit, vegetables, low-fat dairy, and lean protein can be found.

2. Consume only half of your meals a few days a week. For example, if you normally order a chicken burrito, soft tacos, and a soft drink for lunch, try ordering just a burrito and water. This simple change could subtract 500 to 600 calories from the meal.

3. Cut TV time in half, replacing it with activity. This helps tremendously. Not only are more calories being burned during the activity, your metabolism, in response to activity, increases. And that means that more calories are being burned.

4. Plan a hike, even if it's once a month. A daily hike can burn between 1,000 and 2,000 calories (depending on the duration and intensity of the hike).

5. Walk as often as possible.

6. When you can, do your own yard work. I know it's tough, but it's also rewarding.

7. If you must eat out, take half and eat it later.

8. Cut out added sugar and white flour products.

9. Avoid sweets; choose fruit instead.

10. Always look for opportunities to increase your activity (see the following NEAT principle).

**These activities, in combination, can burn as much as 7,000 calories or** _more_ **in a month and increase your metabolic rate.** _This could mean a two-pound loss or more within a month and a twenty-four-pound loss or more in one year._ In addition to the caloric burn benefit, you'll develop healthier habits. Simply incorporating these few changes can, for example, also strengthen self-discipline in other areas and help to develop other character traits.

NEAT

There is a principle known as _non-exercise activity thermogenesis_ (NEAT). This principle refers to the amount of energy (calories) that is burned during **non-exercise** activity, like the ones previously mentioned. We see this at work when two people consume the same number of calories over a certain period, and one gains weight while the other does not. This is generally due to non-exercise activity thermogenesis. For example, I had a friend who consumed as much food as I did, but over the course of a year, he weighed the same, and I gained twenty pounds. This was simply because he was more active than I was. We both exercised, but his non-exercise activity was greater than mine. This increased non-exercise activity allowed him to burn more overall calories. Keep this in mind when you opt to watch television rather than engage in activity.

I do realize that there are those times when your body and mind need a rest, and television, at times, offers good entertainment. But keep it balanced.

Taking one day a week to rest is recommended. I also encourage small breaks throughout the day.

Weight Loss that Works

For optimal health and weight loss, balanced nutrition is important. Too many low-calorie foods as well as high-calorie foods can tilt the scales and slow the metabolism (more on this later).

The human body stores approximately 100,000 calories at one time depending on the lifestyle and size of the individual.

• Approximately 30,000 calories are stored in the muscle.

• Approximately 1,900 calories are stored as glycogen in the muscle and liver.

• Approximately 82,500 calories are stored as adipose tissue, known as fat (e.g. serum free fatty acids and other types of triglycerides.)

_For weight-loss to occur, you must create a caloric deficit or shortage of calories._ When your body is short on energy (calories), it will draw from other sources for energy. Your body will feed on stored tissue such as adipose (fat) tissue. However, an _extreme deficit_ will cause muscle loss as well as fat loss; you don't want to do this unless you're fasting for a season. (See also _Feasting and Fasting_ by Shane Idleman, 2018, for more information on fasting.)

Although I encourage seasons of fasting, starvation diets fail because they deplete the body of its needed energy source. As a result, muscle and other tissue is converted to fuel. Again, many diet books skip around the "calorie issue," saying that it's not necessary to monitor them. But I can truly say, had I not kept an eye on my caloric intake, I would not have lost a significant amount of weight because I didn't realize how many calories I was consuming. However, it's easy to become obsessed with counting calories; this I do not recommend. Monitoring food intake should be used as an educational aid, not a lifelong obsession.

**The purpose of food is to meet our nutritional needs, not our wants!** That bears repeating: Food was designed to meet our needs—not our wants!

Many of America's most popular foods have little, if any, food value and a high calorie content. What's more, far too many people ignore the nutritional value of food. They are slowly undermining health because of _poor food choices._ As mentioned earlier in chapter 3, a controversial sweetener, aspartame, for example, is used in many products (e.g. diet drinks, yogurt, gum, meal replacement drinks, supplements, etc.). Research has shown that although aspartame is sweet, the adverse effects can be very detrimental to health. Aspartame was discovered in 1965 when Dr. Schlatter, while working on an anti-ulcer medication, mixed a substance with methanol (wood alcohol). The result was a very sweet taste. The FDA has been reviewing this additive for many years, and the reports have been startling. Many animals, including roaches, won't consume it. Should we? You be the judge!

Today, more than ever, we're exposed to powerful food agents, additives, and enhancers. The list of controversial products that we consume is sizeable. In all honesty, I'm surprised that we do not see more sickness and disease. Many people consume harmful foods for breakfast, lunch, and dinner as well as snacks. For instance, how many times do people consume diet drinks or soft drinks instead of the water they need? **The question isn't** _if_ **they can cause damage to the body, but** _when_ **they'll cause damage.**

Again, if I were able to offer someone a great sum of money to stop consuming harmful foods, they'd quit consuming them without a moment's notice. But when it came to their health, which is far more important, they probably wouldn't stop.

The Fear Factor

Through my experience in the fitness industry, I've found that many who begin a weight-loss program do so because of _fear_. Fear of an early death, failing health, the onset of cancer, or other health-related illnesses. A high percentage of those I talk with who want to begin a weight-loss routine are already experiencing significant health problems. **How sad that exercise and eating correctly are the last resort when they should be the first.**

Many of our nation's diseases are related to nutrition. I can say without a doubt that, at present, poor nutrition is one of America's deadliest habits. It's a constant challenge because it's always before us. The American diet is socially acceptable, and the effects of poor nutrition, in many cases, are not recognized for some time. Unfortunately, we are unaware and unconcerned until our health is jeopardized. _What a sad commentary on the lifestyle of a nation that has such great potential to live in the blessing God has so graciously given._ I cannot stress enough the importance of ridding your lifestyle of these non-essential and often hazardous products, not only for you but for the next generation as well.

Quickly review the basics. Again, stick to organic, whole foods whenever possible. This is a simple list because, often, too much information can hinder progress. Remember, _less is more_. **The less complicated your lifestyle, the more control you'll have.**

*Although meat is not essential to life, as vegetarians have shown, certain types of meat and especially fish, for example, are healthy and thus recommended. Many health experts also recommend low-fat organic dairy products.

The Real Deal on Carbohydrates

To clarify, a calorie is a unit of energy derived from food. The energy comes from three main sources: _carbohydrates_ (the chief source of energy for the body), _fats_ (an essential nutrient for life-sustaining functions as well as an energy source), and _proteins_ (used for building and repairing tissue and can be used as an energy source if other means are not available). All three are important in the weight-loss process.

Carbohydrates are currently at the forefront of most diet discussions. They consist of foods that originate from the ground (e.g. potatoes, whole wheat grains, fruits, vegetables, etc.), and foods developed by man. Many people choose the wrong type of carbohydrates, those developed by man: sweets, processed foods, soft drinks, pastries, white flour products, and so on.

Our bodies were designed to consume healthy, ground-originating carbohydrates. Again, they are the primary source of energy. Many Scriptures found throughout the Bible refer to carbohydrates. Ezekiel 4:9, for example, states, "Also take for yourself wheat, barley, beans, lentils, millet, and spelt . . . and make bread for yourself." We are further encouraged to let our moderation be known to all men. The key word is _moderation_. Eat moderately, and keep in mind that even healthy foods need to be consumed in moderation!

When we use energy through muscle exertion and cellular activity, we must replenish the energy, oftentimes with more carbohydrates. Therefore, carbohydrates are essential for living a healthy life.

After carbohydrates are consumed, they are broken down into glucose. One of three processes occur:

1. The glucose will serve an immediate need, such as exercise or activity, or assist in recovery.

2. If there is no immediate need, glucose (carbohydrate) is stored in the muscle and liver for future use.

3. If the liver and muscles are full, the glucose will be converted into fat and stored for future use. The storage capacity in the liver is rather small. It's used to supply energy to the brain and central nervous system. Whereas, the storage capacity in the muscle is larger. (More muscle means more storage capacity.) _Weight gain occurs when too many carbohydrates, thus calories, are consumed and not used_.

The first and second processes are the most ideal. Again, carbohydrate consumption, in moderation and in the right form, is necessary. Consuming too many causes weight gain.

On average, individuals within our culture consume over 700 calories a day from refined sugar. Whether the source is a candy bar or a protein bar, it's still sugar. Again, in _refined form_ these large doses, over time, are frequently responsible for failing health and obesity. Fructose, found in fruit, is a much better choice.

By decreasing non-essential sugar from 180 grams to 50 grams a day, caloric intake would decrease by 500 calories. One 12-ounce soft drink can contain up to 40 grams of sugar and 150 calories. _Theoretically, you could lose 1 pound a week by doing nothing more than deleting three-fourths of the refined, unhealthy sugar from your diet_. I've had clients who have done just that. Again, the type of sugar I'm referring to is the type found in soft drinks, coffee drinks, sweetened beverages, and sweets in general.

Many blame _all_ carbohydrates for our nation's weight problem. As a result, low carbohydrate diets have become popular. Most of these diets exclude whole grains and fruit and only allow vegetables. Overall calorie consumption determines weight gain, not carbohydrates. However, I agree that carbohydrates such as white bread, pastries, candy, soft drinks, and most fast food should be minimized, if not eliminated. Health should always be the central factor when choosing a food or weight-loss program. **Without health, a trim body has little significance!**

Glycemic or Gimmick

The glycemic index (G.I.) has gained popularity in the weight-loss industry. The G.I. is an index chart that demonstrates _the rate at which certain carbohydrates enter the bloodstream_. A food low on the index has a slower rate of absorption. According to this theory, the slower the absorption rate, the lower the probability that it will be stored as fat in comparison to foods with high absorption rates. A carbohydrate high on the glycemic index can cause blood sugar levels to spike considerably. The higher the spike, the more insulin that is released into the bloodstream. This release of insulin tells the body to store fat. Not everyone agrees with this theory because of confounding factors. For example, when eaten with other foods, the carbohydrate's rate of absorption can change significantly.

Another problem with this index is that even though a food may have a slow rate of absorption, it is irrelevant if caloric intake is too high. Too many calories consumed will be stored as fat regardless of the rate of absorption. Granted, it is a good idea to eat foods with a slower absorption rate while also monitoring your caloric intake.

Fortunately, many natural foods have a slow absorption rate (e.g. nuts, some fruits, whole grains, most vegetables, etc.). If you're eating correctly, you won't need to pay close attention to this index unless you have a health-related illness that requires you to do so. Bodybuilders, diabetics, and fitness competitors, for example, do find this chart useful in helping to monitor and regulate blood sugar levels.

_NOTE:_ **The long-term consequence of high insulin levels is the possible development of diabetes**. Diabetes is increasing every year and is among America's most pressing health concerns. Eating correctly is not only essential for weight loss, it's essential for good health.

In summary, _successful weight reduction depends on the foods you choose._ Again, it's all about choices and making the right ones.

Your body was designed to regulate the energy that you consume and the energy that you expend. If you eat more than your body needs, you will store the extra calories as fuel (fat) to be used later, if at all. **It makes little difference if it's protein, carbohydrates, or fat—if it's not used, it's stored!**

Dining Out

It's especially hard to monitor caloric intake when dining out. It is difficult to know how the food was prepared (e.g. butter, oil, etc.). Additionally, many restaurants serve two or three times more food than what should be consumed. Eating out two or three times a week can hinder your progress unless you make wise choices. Before dining out, ask yourself, "Do I want to feel the brief pain of discipline during the meal or the nagging pain of regret after the meal?" This simple question can make it much easier to make the right choice.

**The following tips for dining out can save over 1,000 calories per meal** —yes, per meal...

• Kindly instruct your waiter not to serve bread or chips beforehand (out of sight, out of mind). Calories saved: 200 to 400

• Order salad dressing on the side, using only a minimal amount. Try dipping your fork. (1 tablespoon equals approximately 120 calories, if the dressing is primarily oil.) Avoid eating croutons. They contain unnecessary calories and little food value. **Calories saved: 200 to 500**

• Choose one main carbohydrate with your meal. For example, if you order a chicken sandwich, don't order pasta salad or beans; the bread is enough. But you can add low-fat soup, vegetables, or salad with light dressing. **Calories saved: 200 to 600**

• Many restaurants add butter to meat when preparing it. This makes the meat taste juicier and rich in flavor (nothing tastes better than saturated fat). Ask the waiter to cook your meat without using butter or oil. **Calories saved: 200 to 300**

• Order vegetables steamed, without butter. Do not order them sautéed. Sautéed is just another word for "saturated in fat." Low-fat dressing, vinegar, or lemon may be used to enhance the flavor. **Calories saved: 200 to 400**

• Eat a small meal two hours before you dine out. This will help to avoid overeating. **Calories saved: 500 to 1000**

• When ordering, have the sauce, cheese, bacon, or mayonnaise removed. **Calories saved: 250 to 400**

If all else fails, and a meal contains a great deal of calories, eat half and take the rest with you. Eat until you are _satisfied_ , not full.

Many people associate dining out with overeating. It becomes an excuse to eat more. This type of thinking may have been acceptable fifty years ago when families rarely dined out, but now dining out has become commonplace. Many families eat out three, four, or even five times a week. This overindulgence can kill a weight-loss program—as well as health.

Simplify for Success: Less Is More

As you formulate a plan, keep in mind that _fat free_ simply means that the ingredients used contain no fat, yet many of these foods are still high in calories. Pay closer attention to the overall caloric content of the food than to carbohydrate or fat content. A popular brand of regular peanut butter, for example, contains 190 calories, while the low-fat version also contains 190 calories. As you can see, in this case, _reduced fat_ is irrelevant.

Most people can eat carbohydrates such as yams, whole wheat bread, brown rice, etc. as long as their total caloric consumption for the day does not exceed their caloric expenditure for the day. In other words, **if they eat less than what their body needs on a consistent basis, they'll eventually lose weight**.

When I restricted carbohydrates and fats, I did lose weight, but I lost weight because I paid closer attention to my _overall food intake_. As my carbohydrate and fat consumption decreased, so did my overall calorie consumption.

The intentions of some low-carb diets may be good, and they may work for some, but for many others and myself, they do not work. Again, many diets, including low-carbohydrate diets, focus on quick fixes, but they don't include long-term solutions to the overall problem. Most people want something that is easy to understand and easy to follow. **The simpler the plan, the easier it is to carry out**. Less is more! The less you have to think about, the more control you will have.

When planning, stick with the basics: fresh fruit, vegetables, whole wheat, protein-rich foods, and some low-fat dairy and healthy fat (I prefer olive oil, flaxseed oil, omega 6 and 3, evening primrose oil, and cod liver oil). These foods help the body function properly.

Get Set to Offset Your _Set Point_

"It seems like my body is always working against me. Why is this?" In most cases, your body will try to return to its _maintenance level_ (set point). A maintenance level/set point is where your body ideally wants to keep itself, and it's usually not where you want it to be. Your weight, your percentage of body fat, and your lean body mass (LBM) are all affected and controlled by your maintenance level. **Because of this, you are constantly at war with what your body wants and what you want.**

Maintenance levels are often determined by genetic predisposition; however, lifestyle plays a key role in the overall success of a weight-loss program. Some spend an entire lifetime trying to put weight on, while others try to take it off. Both share the fact that their body is inclined to return to its predetermined set point.

When you eat less than what your body actually needs, it sends a message to your brain signaling for more food (hunger). If you control your appetite and do not overeat, your body will pull the energy that it needs from the adipose (fat) tissue and other sources. Again, if this is done consistently and over a significant period, you will lose weight. I'm not recommending that you starve yourself while fighting off hunger. I'm suggesting that you know the difference between wanting to eat and needing to eat and learn to eat highly satisfying, low-calorie, healthy foods. We live in a society where food is readily available. In many cases, we need to make a conscious effort not to overindulge.

**Even without activity or exercise, your body will burn calories (energy) twenty-four hours a day, seven days a week; this is known as your** _resting metabolic rate,_ **or RMR.**

Muscle can also be used as a fuel source. This we do not want! Eating correctly will help to offset this biological fact. In addition, you won't receive adequate vitamins and minerals when restricting calories; therefore, it's important to supplement your program with potent and pure vitamins and minerals.

Again, monitoring calories will help you understand the caloric content in the foods you commonly eat. Once you're familiar with calorie content and portion size and are aware of how much you eat, you can make better choices.

You probably glance at the fuel gauge in your vehicle to see if it needs fuel. The same is true for your body. It's wise to know when to fuel up (eat) and when to drive (burn the energy that was consumed). **Most people underestimate their caloric intake by 40 percent or more.** **This can severely hinder progress**. Being unaware of the number of calories in certain foods can undermine your weight-loss program.

_Note:_ If you do not choose to exercise, at least increase your daily activity, eat five to six small meals a day, and stay 10 to 20 percent beneath your daily caloric requirement as you approach your goal. Frequent eating is important because it jumpstarts your metabolism and keeps it burning. Don't get discouraged. **It's not the fall that hurts—it's staying down that does.** But again, if you fall, fall forward.

Plateaus

During a plateau, progress appears to stop, and no additional changes take place. And perhaps not evident externally, internally the benefits of exercise are still creating cardiopulmonary improvement. To continue losing weight, you must break the plateau, and one of two things must occur:

• Lower and/or fluctuate caloric intake.

or

• Increase the duration or intensity of the exercise or become more active throughout the day.

Increasing _duration_ (time) signals the body to release more energy (fat) for fuel. Duration can be increased by simply by adding an extra day of exercise to the routine or by adding ten to fifteen minutes to each daily workout. Initially, this should be enough to create change. If change does not occur within the first seven to ten days, increase the level of activity (e.g. quicker, and/or faster). As a result of the increased duration, a caloric deficit is once again created.

Breaking through a Plateau

To better understand how the body works, let's discuss the affect that exercise and food consumption have on the body. In simpler terms, a temporary weight-loss standstill is called a plateau. Basically, it's time to make a change.

Stages of a Plateau

 When food consumption is lowered, a caloric deficit is created.

 As you exercise, your heart and pulmonary system become more efficient.

 As a result of the increased efficiency, your _resting metabolic rate_ (RMR) lowers, and thus, fewer calories are burned.

 As you continue to create a deficit and add exercise, your body once again adapts to the changes. As a result, your body becomes more efficient, and you no longer burn as many calories as you once did. But that's ok—you are becoming physically fit as a result.

 In addition to the aforementioned, the heavier a person is, the more calories they expend. For example, a 150-lb. man will burn fewer calories walking than a man weighing 300 lbs. who is walking the same distance and at the same speed. Therefore, as you lose weight, you may burn fewer calories than you once did.

This shouldn't be discouraging—however, it should be very encouraging. This is a major accomplishment. Cardiopulmonary output is now functioning at a higher level, and health and weight loss can continue to be maximized.

Again, when a plateau occurs, more often than not, an adjustment will need to take place. Some people can remain in a plateau for months, possibly even years. _They keep doing the same things expecting different results_. Others may rarely encounter a plateau. However, if you're aware of the biological changes (previously explained) that are occurring within your body, you can make the needed adjustments.

Don't Underestimate Caloric Intake

Again, many people underestimate their daily caloric intake by 40 percent. They may think that they're consuming only 2,000 calories a day, but it's probably closer to 3,000. Guessing doesn't work! To get started, although it's not always necessary, many people write down the number of calories they consume every day, some keep track in their mind, and others use a fitness app. _It's all about awareness_. You will soon be able to distinguish the difference between a 500-calorie meal and a 1000-calorie meal.

Ironically, as I was writing this chapter, I noticed a caloric recommendation for dogs listed on a bag of dog food. This recommendation was made: "The following feeding guidelines are for adult dogs with moderate activity levels. These guidelines should be adjusted as needed to maintain optimal weight." Even veterinarians understand the importance of proper food intake. If it's important for a dog, how much more important is it for us and for our children?

Eating "Healthy" Hindered Mike

I vividly remember one example because it was my first among many experiences with people who believed their eating pattern to be low in calories. Mike was eating healthy foods but had difficulty losing thirty pounds. His idea of "eating well" was, in fact, preventing his weight loss. Many healthy foods contain significant amounts of fat and are high in calories. This doesn't mean that you should avoid them altogether. It means to consume them in moderation! He considered the following meals healthy and low calorie (calories listed are approximates):

**Breakfast:** Mike ate 5 eggs cooked in 1-1/2 tablespoons of olive oil with chopped vegetables added. He also consumed two pieces of wheat toast with light soy butter and 1 cup of oatmeal (uncooked). Eggs with yolk totaled 350+ calories. Olive oil added another 200 calories. Toast with light soy butter contained approximately 250 calories. And the cup of oatmeal contained 300 calories.

Total calories: 1,100 calories

**Solution:** Eliminating the yolks, or at least most of them, will remove 250 calories from the meal. Next, I suggested that he use some type of poly- or monounsaturated fat, such as olive oil, but I recommend a serving size of 1 teaspoon (40 calories), not one and a half tablespoons. This recommendation subtracted another 150 calories from his meal. He also cut out the toast and butter and stuck with 1 to 3/4 cup of oatmeal. These simple changes eliminated 650 calories from his breakfast.

_Lunch:_ Four to five hours later, he ate a "light" burrito combination from a local Mexican restaurant. The word light caught Mike's eye. (Light doesn't necessarily mean low in calories.) The burrito was filled with lean beef and light cheese, but still contained over 700 calories. The sour cream, though light, was over 200 calories. The beans and rice were light but contained 600 calories between the two. This meal was definitely not light when it came to the overall caloric value of the food.

Total calories: 1,500

**Solution:** Ordering the burrito à la carte (no rice and no beans) will cut the calories in half. Chicken, preferably breast meat, is a better choice than beef.

_Dinner:_ Mike consumed yet another "healthy" meal: 2 chicken breasts (10 ounce), 2 cups light baked beans, steamed vegetables, one cup of fruit, and 16 ounces of juice. Ten ounces of chicken provides 500 calories, and 2 cups of baked beans contains 600 calories—that is equal to 1,100 calories. The juice added another 250 calories. And the fruit and vegetables added approximately another 100 calories.

Total calories: 1,450 calories

**Solution:** Keep the fruit and vegetables but cut the other in half while substituting water for juice. That change would lower the meal to approximately 650 calories.

**Daily overview:** His total caloric intake for the day was just below 4,000. Again, he was eating "healthy," but his caloric intake was too high for his current exercise program and activity level. Another problem with his menu was that it didn't include a sufficient amount of fruit and vegetables.

What could Mike have done differently?

Mike's RMR was roughly 2,400. He was fairly active and exercised, adding an additional 800 to 1,000 calories to his daily total _maintenance requirement_ (i.e. the number of calories required to maintain his current weight). Therefore, he could consume 3,200 to 3,400 calories and maintain his current weight.

I recommended that he initially drop his caloric intake 20 percent below 3,200 calories to 2,560 calories. Additionally, I recommended that he consume six smaller meals throughout the day, consisting of 450 calories per meal (a low-calorie deli sandwich could easily fit with this caloric range).

Both recommendations were important. First, the change was not drastic enough to cause excessive hunger that would normally be associated with caloric restriction. Second, by breaking three meals into six, his body could maintain consistent blood sugar levels throughout the day, thus permitting his body to operate more efficiently and prevent a drop in energy that is often related to a decline in blood sugar.

The Outcome

Within the first week, Mike felt great and had lost two pounds.

Within a month he had lost six pounds.

After the first month, I recommended that he continue to consume 2,560 calories three days in a row, and 3,200 on the fourth day. I also suggested that he change his workout routine from time to time.

After three additional months he reached his goal. Not only did he reach his goal, his blood pressure and cholesterol level dropped significantly. (Results will vary.)

Protein, Carbohydrates, and Fat: _Friends or Foes_

Note: As a visual illustration, three sample menus have been added to this chapter. They illustrate what I believe to be the recommended ratio of macronutrients (e.g. carbohydrates, protein, and fat.)

PROTEIN:

You may not only burn glycogen (stored carbohydrates) and fat during a workout. Unfortunately, you may also burn muscle, especially if you're not receiving sufficient nutrients, calories, and/or protein.

Again, muscle tissue is also a source of energy. Consuming sufficient amounts of protein as well as carbohydrates can aid in protecting your muscle from being broken down and converted to fuel.

A Sprinter vs. a Runner

Think about the physique of a long-distance runner as opposed to that of a sprinter. The long-distance runner is skinny and thin in appearance; the sprinter is muscular and larger. Why? The sprinter uses less muscular tissue as fuel than does the long-distance runner, mainly because the sprinter uses short bursts of energy to power his or her run. And _glycogen_ , not muscle tissue or fat, _is the main fuel source for explosive bursts of energy_. Therefore, it's imperative to consume sufficient amount of carbohydrates, in addition to protein, so the body has a primary fuel source and won't resort to muscle for fuel.

To clarify, exercise, both cardiopulmonary and resistance, increase the amount of protein needed for recovery, repair, and the building of new muscle. When calories are restricted and/or reduced, and sufficient carbohydrates and fats are not being consumed, protein (muscle) will be used for energy, and not for its intended purpose of building and repairing.

More on Protein

When beginning, a good rule of thumb is to keep your daily protein intake between 15 percent and 25 percent of your total caloric intake for the day. For example, Victoria consumed approximately 108 grams of protein per day. (This amount equated to 432 calories.) Therefore, 20 to 25 percent of her calories were derived from protein (approximately 21 grams per meal, five meals a day, or 18 grams per meal, 6 meals a day.)

Note: 1 gram of protein equals 4 calories. A 4-ounce chicken breast, for example, contains approximately 187 calories and approximately 35.2 grams of protein. Therefore, 140 calories are derived from protein (35.2 x 4 = 140); the other 47 calories come from fat.

If this seems a bit confusing, refer to the sample menus located in this chapter. Many find it easier to simply consume a standard 20 grams of protein per meal for females and 30 grams for males.

Listed below are my personal top four choices for protein and why:

1. Egg whites

Egg whites provide high-quality protein without adding fat and can be used in almost any recipe that calls for eggs. They are an excellent snack when hard-boiled and combine easily with salads, tuna, pasta, etc. There are approximately 16 calories and 4 grams of protein per egg white. The yolk adds an additional 50 calories, mainly from fat, but they are good to consume as well (choose organic when possible).

2. Plant-based protein powder

Protein powder gained popularity with the discovery of its biological value (BV). It's easy to use. One scoop contains approximately 20 grams of protein and can be added to juice or milk.

3. Skinless chicken breast

Skinless chicken breast, still a favorite on most menus, has approximately 190 calories per 4-ounce serving and only 4 grams of fat. It also contains 35 grams of protein. When dining out, ask for a grilled 4-ounce chicken breast, cooked plain. Use hot sauce, salsa, low-fat sauces, and spices to add flavor.

4. Fish

Choices such as grilled tuna, salmon, or halibut are at the top of my list of favorites. They provide essential fats and are a great source of protein. Mediterranean diets (i.e. Greek, French, Italian, etc.) are rich in omega fatty acids and are some of the healthiest food choices. If you don't eat fish, add Omega-3 supplements to your program. Omega-3 is also found in flaxseed oil and walnuts. (Omega-6 is found in vegetable oils.)

CARBOHYDRATES:

Again, the types of carbohydrates that come from the ground and remain in their most natural state are essential to good health (e.g. whole grains, beans, vegetables, fruit, etc.). Our greatest problem is that we consume too many and the wrong types.

Listed below are my personal top four choices for carbohydrates and why:

**1. One-half cup oatmeal** (dry = 27 grams carbohydrates)

Oatmeal is a good source of fiber. Oatmeal satisfies longer than most breakfast choices.

**2. One-half cup cooked pinto beans** (22 grams carbohydrates)

Beans contain up to 8 grams of fiber per serving. They are rich in nutrients and tend to satisfy longer than other carbohydrates.

**3. Bananas** (27 grams carbohydrates)

I often add bananas to pancakes, French toast, low-fat cottage cheese, and other meals for flavor. Other fruit works just as well.

**4. 1 cup sweet potatoes** (27 grams carbohydrate)

No secret here—everyone loves potatoes. Alone, they tend to spike insulin levels. Adding healthy butter, broccoli, and lean meat to the meal, however, will offset the spike considerably.

Remember that a minimum of three to five servings of fruit and vegetables daily are essential for optimum health. Most fruit and vegetables are low in fat and calories and high in nutrients. They're great for managing weight as well as health.

FAT:

Fat (lipid) is clearly the most powerful source of energy we have. Depleting this energy source actually hurts, not helps, the body.

Many nutritionists suggest that fat intake for the day should not exceed 20 to 25 percent of your daily caloric total. In other words, if you're consuming 1,500 calories a day, no more than 300 to 360 of those calories, or 33 to 40 grams, should come from fat. Rather than the kind of fat that you would find in a cheeseburger, I'm talking about the kind of fat found in nuts and avocadoes. However, the amount of fat an individual should consume depends on whether they are carbohydrate sensitive (hypoglycemic) or not. Many who are may find it helpful to increase their fat intake to 30 percent (while keeping saturated at 10 percent) for optimal performance. Others may lower it to 15 percent depending on their chemical breakdown.

Are You Carbohydrate Sensitive?

Those who suffer from hypoglycemia are often carbohydrate sensitive. If they eat the wrong combinations of food (depending on the severity of the condition) adverse reactions can occur. If you're not sure if you're carbohydrate sensitive, here are a few clues:

• You crave sweets after eating meals containing carbohydrates

• You feel irritable or lethargic if you don't eat frequently

• You feel sleepy after a few hours of not eating

• Simple sugars (e.g. some fruit, table sugar, etc.) make you jittery

• During certain times of the day you feel dizzy, or as though you could pass out

Your doctor can request a glucose tolerance test to determine if you are hypoglycemic, and then offer suggestions to help. Here are a few ideas that helped me:

• Develop a regular eating pattern, and eat often

• Include some form of fiber at every meal

• Choose carbohydrates such as whole grains and oat bran

• Try not to consume carbohydrate-only meals

• Incorporate regular workout times into your lifestyle

• Plan for seven hours of sleep each night

• Use high-potency multivitamins and minerals on a regular basis

• Consume 1/2 to 1 gallon of water each day. Fill the container first thing in the morning and try to consume it by the end of the day. Again, distilled is the best choice.

Fat in _moderation_ is desirable for healthy living. It helps to slow the digestion process and thus lessen the amount of insulin that is released into the bloodstream. Fat also creates a feeling of fullness. However, a popular bacon cheeseburger contains a whopping 900 calories and 53 grams of a fat—this is not a good choice! Here's the calorie breakdown for those interested.

• 480 calories are derived from fat

• 244 calories are derived from carbohydrates

• 168 calories from protein

Listed below are my personal top four choices for fat and why:

**1. Dry roasted almonds** , 1 to 1-1/2 ounces (15 grams fat)

Almonds can be added to your favorite salad, morning cereal, and more. Be careful not to overindulge. Consume 1/2 an ounce (approximately 10 almonds) two or three times a day.

**2. Olive oil** , 1 teaspoon (4 grams fat)

Olive oil is healthy and contains only 2 grams of saturated fat per tablespoon.

**3. Avocado** , 1 ounce (5 grams fat)

This is another "healthy" fat. Add to salads and sandwiches.

4. Nuts

Eat alone, or add to almost anything.

Plan ahead

Planning ahead can save time and money as well as calories.

• Develop a **master shopping list**.

• Arrange a **weekly menu plan**.

• **Repeat favorite menus often**. Many times, we make the wrong choices because we don't have time to prepare a meal. By planning in advance, you can prevent the "grab it and eat it" syndrome.

• **Plan the night before for the following day** , or at least think it through. You'll be prepared. It's truly that simple.

• **List the calorie, protein, carbohydrate, and fat content of your favorite foods**. Keep handy for easy reference.

• One of the greatest helps, in many cases, is to **cut your portions in half**.

Metabolism: Does It Really Matter?

We're often guilty of eating too much food at one time, _our metabolism thus smolders rather than burns_. Our bodies require small portions of food throughout the day to run efficiently.

The size of our stomach is rather small. It was designed to hold a certain amount of food. Once that food is broken down and utilized, our brain sends a message to eat again, which is normally within two to four hours after the prior meal, provided that our previous meal was consumed in moderation.

Eating small frequent meals gives the body exactly what it's asking for—no more, no less. In addition, it keeps our metabolism running at a faster rate.

Our metabolism is the rate at which our body burns energy (calories). A fast metabolism burns more energy than a slow metabolism. By eating frequently, metabolism is accelerated and, thus, burns more calories throughout the day.

I Barely Eat—Why Can't I Lose Weight

What about those individuals who don't eat much during the course of a day? Why do they have a hard time losing weight? First, it's important to know _exactly_ how many calories are being consumed. Again, most people _underestimate_ their caloric intake by over 40 percent. That's almost half the next day's calorie requirement. Don't get discouraged, that doesn't mean you need to eat less—just eat smart.

Six reasons why people underestimate food intake:

1. Overlooked calories in juice, coffee drinks, or soft drinks

2. Snacks throughout the day (a little here, a little there adds up)

3. Failure to realize how many calories are in certain foods

4. Underestimated calories in "healthy foods." (Healthy does not necessarily mean low calorie)

5. Fats and/or carbohydrates are monitored instead of overall calories

6. Guessing the number of calories that are consumed

I often found that those who consumed only a small amount of calories Monday through Thursday used pills, coffee, diet soft drinks, or willpower to avoid overeating. However, they would binge over the weekend, snacking and consuming large meals that consisted of double portions of meat, carbohydrates, dessert, and alcohol. Just one of these weekend meals could consist of well over 1,500 calories or more. Even though the caloric intake was low Monday through Thursday, nearly double the number of calories was consumed on the other three days. The metabolic rate, in response to what the body sensed as starvation, slowed down considerably. Most calories consumed were stored as fat because the body sensed that a period of starvation was pending. (I followed this pattern myself for many years until I realized that I was not seeing any significant progress, not to mention the damage it may have done to my body.)

Over the course of a week, many eat approximately 40 percent more calories than what they had assumed they'd eaten. They quickly find that dieting a few days a week is not the answer. Many give up and blame the diet. Again, diets don't work. Eating the proper number of calories and balanced nutrition does work. In addition, if nutrition is not balanced, your metabolism often does not have the proper chemical and/or nutritional equation to do its job effectively.

_Note:_ Many who don't binge on the weekends do, however, binge in the evenings. They may fail to eat breakfast and lunch but make up for it in the evening. When this occurs, the same principle applies— _the body senses starvation and slows down._

There are those _few_ individuals who actually don't consume a lot of food throughout the week and weekends and still gain weight. For them, I suggest that they consult with a nutritionist or a physician. Their problem may stem from other factors (e.g. sleep disorder, chemical imbalance, thyroid problems, etc.).

As a word of encouragement, if, from time to time, you consume more food on the weekends than on the weekdays, or in the evenings, it's ok, but don't make it a lifestyle. Dieting Monday through Thursday while binging on the weekends doesn't work. Feeding your body correctly all week does. Eating correctly helps fight off the cravings that are associated with starvation. As a result, you will be able to make better choices throughout the weekend.

Don't Allow a Step Back to Become a Setback

Throughout this chapter one common theme was discussed: **It's impossible to lose weight if more calories are consumed than are burned.** This doesn't mean that you should consume 6,000 calories a day and follow it with a 10-hour jog. Nor does it mean that you should starve yourself, consuming less than 1,200 calories a day. The key is to adjust your food intake according to your lifestyle.

Initially, eating and counting calories sounds boring, but once you understand the dynamics of eating correctly and how it assists in weight loss as well as maintenance, you understand that it's the secret to your success. Again, I'm not advocating a temporary calorie counting diet—I'm advocating long-term awareness.

Caloric intake is one of the largest success factors, and it's also the most difficult part of any weight-loss program. The number of calories you consume must be taken very seriously. If you ignore your caloric intake, you greatly decrease your odds of success. But there is good news.

Of the thousands of people I've helped to lose weight, none ate perfectly or exercised every day. However, they learned to make more right decisions than wrong ones and eventually developed a healthier, more energetic lifestyle. **It's truly that simple.**

I often encourage people to eat correctly 80 percent of the time. In other words, if you were to eat 45 times a week, including snacks, your goal should be to eat 36 of those meals correctly. The problem is that after most people eat incorrectly a day or two in a row, they give up, and the "decision" to quit, not the incorrect choices, defeats success.

Another important part of health and weight management is learning how to manipulate indicators that cause you to eat. For example, dinner on Sunday evenings at my mom's always signaled me to overeat (for others, it may be social events, TV in the evening, or weekend get-togethers). As I became aware of this problem, my focus shifted from wanting to eat to needing to eat. As a result, I now have more control when dining at places that, in the past, signaled additional hunger.

Are You Off Course?

Analogies often help to clarify a principle. Let's view weight loss as a journey. You've left your home and have driven ten miles. You shift your car into reverse and drive backward one mile. It's not the direction you're going, but it doesn't take you all the way back home.

Many people, after slipping a day or two in a row, or even a week or two, act as if all their hard work was meaningless, and they quit. **They allow a temporary problem to control a long-term decision.**

During a _successful_ weight-loss journey, everyone travels in reverse from time to time, but they don't drive home. Successful people understand that one lost mile is not all ten! Even if you've been in reverse for nine miles, it's not ten. Get back on track and continue forward! **Don't let a step back become a setback!**

Are You Fit?

As mentioned earlier, those who are in great shape rarely, if ever, mention dieting. Fitness for them had become a lifestyle. **Fitness describes the healthy interwoven condition of the body, mind, and spirit**. It comes from the word _fit_ , meaning to be in good health. We often judge a person's level of fitness by the way they appear on the outside. It's possible to appear fit on the outside and be far from fit on the inside. Fitness is not about following a diet and a special exercise program, it's about a lifestyle that promotes well being, not only for you but also for those around you.

You can make that change today. It begins with a choice—a choice that you're going to change your lifestyle, a choice that your going to further your education, a choice that you're going to spend more time with your family, a choice that you're going to do what it takes to lose the weight. Everything begins and ends with a choice. Make the choice today, and change tomorrow—and don't allow step backs to become setbacks.

Again, we make a choice, and it then makes us!

By following these simple guidelines, you will be moving closer to your goal and building a healthier lifestyle. Remember, _it's easier to stick with a routine than it is to wing it every day._ When you develop a routine, the routine becomes a habit, and habits develop into a lifestyle. As a result, new habits are developed, and weight loss is more easily achieved and maintained.

Work to incorporate healthy habits and remove the harmful ones. Although there are weekly challenges, many find that better choices are easier to make because their desire to maintain a sense of well-being fuels their motivation. **Desire will find a way, but excuses will hide the way.** For example, in the past I made excuses to avoid eating fruit and vegetables, such as saying they were difficult to consume daily, so I'd ignore them altogether. Now I often take fruit, broccoli, cauliflower, carrots, and low-calorie dip to work in a large zip lock bag. That way I have no other alternative but to eat them. Not only does this assure that my daily intake of fresh vegetables is met, but it gives me a mental boost to know I'm doing something good for my body.

Enduring truth  
Choices: We make a choice; it then makes us

It's true that we make a choice and it then makes us. The choices we make will determine our level of success. The single choice to lose weight is easy; making the right choices daily can, at times, be difficult. And it can be equally difficult to make correct choices without proper information. Thus, it is important to seek correct advice about your weight-loss process.

Wisdom directs that we seek counsel, but where we seek counsel is vitally important. If we acquire information from misleading infomercials and slick marketing campaigns, we may be ill advised. Granted, a few infomercials, advertisements, and other forms of soliciting are beneficial and do provide a certain degree of information, but to rely solely on that information is not wise. Seek advice from those who truly want to help and have accurate information.
The victory for weight loss is fought and won within the mind!

Thoughts become words, words become actions, actions become habits, and habits determine our lifestyle.
Chapter Six

Step 6: Prioritizing Your Life

Overcoming the Struggle Within

This chapter will help you...

• Avoid the number one excuse.

• Break an exercise plateau.

• Understand and prevent the yo-yo effect.

• Recognize the difference between cardiopulmonary and resistance training.

• Use resistance training to build muscle and burn fat.

• Determine your daily protein, carbohydrate, and fat needs.

• Determine the number of calories burned during certain exercises and activities.

• Test to see if you're within your target heart rate.

• Prioritize your daily schedule.

We've discussed choosing to change, wisdom, discipline, preparation, and choices. Prioritizing is the next important step. Prioritizing is the ability to properly apply first things first to your weight-loss program.

For those of you who exercise, generally only 1/24th of your day will be spent exercising. That's a very insignificant amount of time considering that many use seven hours a day just to sleep. As stated before, success is a result of overall lifestyle, not how much time you spend exercising. There are many individuals who exercise regularly, up to five or six times a week, but their appearance does not change. This is due to their overall lifestyle. **Success is determined by our ability to take action; failure, by our inability to take action.**

The Number One Excuse

You might be surprised at some of the excuses I've heard throughout the years in the fitness industry, but I'm sure you won't be surprised to learn that time is the number one excuse—and sometimes it's a good one.

Time is one of the most important commodities that you possess. It can thrust you into the core of achievement, or it can leave you consumed with guilt and regret. Time, if left to itself, will be the thief that robs you of opportunity, but when controlled, it can be used to great advantage. Use time wisely; it cannot be replaced!

I want to challenge those people who, like myself, do have the time to eat properly and exercise. We often forget just how precious time is. How many days, weeks, or even months do we waste because we don't prioritize our lives? We need to be very careful when we say that we don't have enough time. What we are really saying is that it's not important. If it were important, we would find the time. **If we don't schedule time, time will schedule us.**

You'll never get everything done that needs to be done in the course of a day. Therefore, it's important to prioritize your day. Ask yourself, "What's the most important thing for me to do in any given hour?" It's all about leading a productive, balanced life, and using time wisely. Don't let time be the excuse that stops you from succeeding. Your desire will find a way to lose weight, but excuses will hide the way.

Contrary to what many think, exercise can actually help with the utilization of time. With exercise, energy and enthusiasm as well as self-esteem often improve. When these areas of your life run at peak performance, success greatly increases! Social life, business life, and personal life all benefit from increased productivity! For example, employees who exercise are less likely to call in sick and are more productive while at work.

Let's look at what an average person might spend his or her time doing over the course of an average month:

195 hours sleeping

48 hours online

*60 hours watching TV

229 hours working

40 hours leisure

25 hours driving

55 hours miscellaneous

652 TOTAL HOURS

After using 652 hours, there are approximately 20 hours left in the month to exercise, five times a week, an hour each time. Most of us have the time—we just need to organize correctly.

*One of the more startling facts revealed in recent studies is that, on average, the American family (not individual) watches over seven hours of TV a day. Yes, _seven hours_. The study went on to say:

 Most television programs are reshaping the moral structure of our society by lowering the standards in which we view others and ourselves. It undermines respect and the integrity of individuals.

 Television takes quality time from relationships—mainly marriages and the ongoing investments with our children.

 Television, on average, fills the mind with an unproductive, unrealistic outlook on life.

(Robert G. DeMoss, _TV: The Great Escape!_ , Wheaton: Crossway, 2001).

This alone is reason enough to reconsider how we spend our time. Time is not like money; _it can't be borrowed, saved, or earned_. You can, however, spend it—so spend wisely.

Which Is Best: Cardiopulmonary or Resistance Training?

Should I walk on the treadmill, climb a Stairmaster, or lift weights? This was perhaps one of the most frequently asked questions when I worked inside fitness facilities. First consider this: **We are less active today than at any other time in history**. We move _less_ , but we consume _more_. These key factors, less and more, when applied in reverse order—less food consumption and more activity—would aid in preventing obesity and related illnesses. There is a definite need to prioritize and include exercise in our daily routine.

With our recent age of technology came a lack of mobility. Most everything is designed with comfort and convenience in mind. A day's work often means sitting at a desk glued to a computer and burning a measly 60 to 80 calories per hour. Many years ago, we moved more at work and throughout the day. As a result, we burned more calories. _The only logical answer is to increase our mobility through exercise_ —but which ones?

Resistance Training for Results

I want to encourage those of you who will not exercise with weights to at least incorporate some type of exercise into your weight-loss program (e.g. swimming, walking, biking, etc.). Many believe that riding a bike or walking on a treadmill is better than weight training for fat loss, but that's not necessarily true. Weight training, also known as _resistance training_ , aids in body fat reduction.

Trainers promote weight lifting because it builds lean body mass. Lean body mass (LBM) is comprised of muscle, bone, fluid, and other tissue. Lean body mass burns a greater number of calories than does adipose (fat) tissue. For example, a person with 150 pounds of lean body mass can burn a greater number of calories per day than a person with only 100 pounds of LBM. Muscle is one of the best calorie-burning tools available. Therefore, **build muscle to burn more calories**.

In addition, those, such as diabetics, who are concerned about blood sugar levels should take this into consideration. As we learned earlier, the majority of carbohydrates (i.e. sugar stored as glucose) are stored in the muscle. Therefore, the more muscle one has, the more carbohydrates can be stored. As we age, we lose muscle. Consequently, the body loses a percentage of its carbohydrate storage tanks. As a result, blood sugar levels may increase because the glucose that was once stored in the muscle is now recirculating through the liver, causing a rise in blood sugar. Incorporating resistance training into your weekly schedule can help to lessen this occurrence.

You can still lose weight and stay fit even if you choose not to lift weights, but together, weight training and cardiopulmonary training do provide the most ideal form of exercise. Many have overlooked resistance training simply because they were unaware of its great role in body fat reduction. For example:

 A twenty-minute leg workout can burn up to 300 calories.

 A forty-minute upper body training session can burn 300, 400, or more calories depending on the intensity.

Sets and Repetitions

A set is a _group_ of repetitions. For example, a leg curl performed in 8 sequential movements could be considered 1 set and referred to as _1 set of 8 repetitions_ (reps). In my opinion, there's often too much attention given to **exact** sets and reps.

Many people perform large numbers of reps and sets without _properly exhausting the muscle_. They focus on _quantity_ rather than on than _quality_. Some find that their best workouts consist of only two or three sets and up to 20 or 30 repetitions per set. Others find that two or three sets of 10 to 12 repetitions work better. Either way, I recommend performing the movement slowly, while keeping the muscle in a constant state of tension. By slowly controlling the movement, other muscles as well as the primary muscle are properly exhausted. When muscles are working properly to balance and support the movement, more calories are being burned because both the muscular and neurological systems are adapting to the unfamiliar workload, especially for beginners. That's why those who first begin a weight-lifting routine see noticeable strength gains within the first few weeks. The neurological system, in addition to the muscular system, is becoming accustomed to the new demand placed on it. As the neurological system adapts, strength immediately increases.

_Repetition_ simply refers to "time under tension" (how much time the muscle is under the tension of the exercise being performed). For example, an arm curl taking only 3 seconds to perform and an arm curl taking 10 seconds to perform (i.e. 4 seconds up, hold for 2 seconds, 4 seconds down) are both considered a repetition. But the 10-second arm curl has a much longer period of "time under tension"; therefore, the muscle is being worked much harder.

In short, muscles are stimulated by movements and workloads they're not familiar with. Theoretically, the more unfamiliar the movement, the more adaptation that will take place. Adaptation is what causes muscle growth, strength, and/or maintenance. The muscle, in response to the workload, will develop and strengthen to facilitate future demand. Mixing and changing your workout program is essential to long-term success.

So how many reps and sets should I do?

Again, it all depends on the workload and intensity, but a good rule of thumb is...

 For larger muscle groups (e.g. back, chest, legs), three to four exercises per body part consisting of two sets of 10 to 12 repetitions per set is sufficient.

 For smaller muscle groups (arms, shoulders, etc.), two to three exercises per body part consisting of two sets of 15 repetitions per set is sufficient.

If I've lost you with this example, don't worry—as long as you're stimulating the muscle, reps and sets aren't as important when beginning. But you'll want to begin by doing very few of each, possible only one set of 10.

Example for the gym:

Legs:

• Begin with a leg press machine. Perform two sets of 10 to 12 repetitions.

• Next, move to the seated leg curl, performing two sets of 10 to 12 reps.

• Finish with seated leg extensions. Again, perform two sets of 10 to 12 reps.

It's truly that simple. Perform each movement with half the weight you'd normally use. For beginners, find a weight that feels comfortable, yet challenging, as you progress.

• Take four seconds to lower the weight, one to two seconds to hold it, and two to four seconds to push the weight up again.

• Don't bounce, sway, or arch your body.

• Perform the movement slowly.

• Repeat again, ten to twelve times before resting (if you're able, of course). This is considered one set. You'll soon see why this type of exercise stimulates development.

_Note:_ For those of you who can't make it to a gym, there are still many exercises that can be done at home. For example, standard push-ups, push-ups on your knees, sit-ups, and squatting in place are all excellent examples of fundamental exercises that build and strengthen muscle. Exercises should be done properly to avoid unnecessary strain. Several books are available at your local bookstore.

Understanding Cardiopulmonary Training

Cardio respiratory training, also known as _cardiopulmonary_ training, is sometimes considered a form of resistance training. Cardiopulmonary training may be the most misunderstood form of exercise because many believe that only fat is being burned, when in reality that may not be the case.

Cardiopulmonary training assists fat loss by helping to create a caloric deficit. Additionally, there are many associated health benefits. When you ride a bike, for example, your body will require a certain amount of energy to carry out the activity. If the bike ride requires 600 calories of energy to fuel the activity, many experts suggest that your body will first take from your glycogen (carbohydrate) storage for the fuel it needs. After ten to fifteen minutes of _continued_ biking, your body will resort to a more evenly _distributed_ energy-burning process. It will then burn both glycogen and adipose tissue (fat) for the fuel that it needs (muscle may also be used as fuel if proper nutritional guidelines aren't followed or if the exercise exceeds an hour in length). A caloric deficit will then be created as long as your caloric consumption does not exceed your caloric expenditure (outflow). **When output exceeds input, change will occur.**

However, as we discovered earlier, if sufficient amounts of carbohydrates and fats are not being consumed, muscle will be converted and used for energy. That's why many who lose weight also lose muscle. As a result, strength decreases considerably, and although weight loss has occurred, the overall tone of the body has remained soft and not muscular. The reason is because both fat and muscle, along with glycogen, were used as energy during the weight-loss program.

Are You Burning Muscle?

There have been many questions raised about the body's ability to burn muscle during cardiopulmonary exercise. (Starvation diets often force the body to use muscle for fuel.) If your body is not getting enough fuel (food), it will not shut down like a vehicle, but it will find another fuel source—possibly muscle. Recognizing five easy steps can help minimize the amount of muscle burned during activity and exercise.

1. Protein should supply at least 20 percent of your daily caloric intake when weight training.

2. Don't drop your caloric intake more than 20 percent below your maintenance level.

3. Ample hydration is a necessity; 60 to 120 ounces of water is recommended per day. (8 ounces = 1 cup)

4. Cardiopulmonary activity should not exceed 60 minutes, unless you are training for an event such as a marathon.

5. Work out three to four, possibly five, days a week rather than every day, allowing enough time in between for your body to recuperate.

We generally want to experience quick results, and we tend to think "more is better." However, working out is stressful on the immune system, especially if the body is not allowed enough time to rest. The harder you push, the more rest you'll need. Granted, this is hard to regulate. Listen to your body, rest when you need rest, and exercise when you need exercise.

For example, an hour cycling class can burn a tremendous number of calories (600 to 1,000). A 30-minute jog on a treadmill can burn between 300 and 400 calories. Your body would require more rest and nutrition after intense cycling as opposed to an easy jog on the treadmill. Again, intensity plays a key role in the number of calories that are burned as well as the recovery time needed after the exercise.

Eight Choices to Help Avoid Over-Training

• Exercise when energy levels are at their peak for the day.

• Eat one or two hours before your workout.

• Don't work out in the morning on an empty stomach unless you are conditioned to do so.

• Be very sensitive to overexertion. If you're extremely tired, don't exercise.

• If possible, eat a balanced meal within an hour after you work out to replenish and restore the energy that was lost.

• Work out with weights first, a minimum of 20 minutes and a maximum of 45. Next perform cardiopulmonary exercises, a minimum of 20 and a maximum of 40 (this routine is for weight loss.)

• If you can't work out with weights first, alternate your weight training days and your cardiopulmonary training days (e.g. weights on Monday, treadmill on Tuesday, weights on Wednesday, etc.)

• Work out a minimum of 3 days a week and a maximum of 6 for those already conditioned.

• When beginning, work your upper body one day and your lower body the next, with one day off in between.

_Exercise_ is not defined as "working all day." People often believe that they don't need exercise because they perform physical work all day. Unless your job includes walking three miles a day at a fast pace, _non-stop_ , you probably need to exercise. Again, the intensity of the exercise is a huge factor in determining caloric expenditure.

High-intensity workouts (e.g. jogging for five minutes, sprinting for one, repeating for twenty minutes) produce a greater amount of _excess post-oxygen consumption_ or EPOC, which is the _after-burn effect_ of exercise. More intense workouts produce more post-oxygen consumption. In other words, if Meredith jogs and sprints for twenty minutes, and Diane just walks for twenty minutes, not only is Meredith going to burn more calories during the exercise but she's also going to burn more _after_ exercising due to the higher utilization of oxygen.

Breaking the Exercise Plateau

In addition to caloric intake plateaus discussed earlier, you may also hit a plateau as the result of exercise. Exercise causes the body to make many changes within the cellular structure. These changes use energy, or more calorie expenditure. Once the body adjusts to the changes, the energy that was once needed is no longer needed. As a result, metabolism slows to accommodate the effects that exercise is having on the body, and less caloric expenditure occurs.

The more we exercise, the more our bodies become conditioned or accustomed to it. As a result, we use fewer calories than we once did. Many become frustrated and stop exercising because they no longer see results. If this happens, simply adjust your workout. As we discussed earlier, begin by either increasing your workout _intensity_ or your workout _duration_.

If you've been exercising for three consecutive months or more, it's best to stop exercising for a week to allow your body to break through the adaptation phase, but don't quit exercising altogether. Exercise is not only good for weight loss but for overall health as well.

What about Target Heart Rate?

The Target Heart Rate (THR) chart measures the rate at which the cardiopulmonary system is working. You'll want to exercise hard enough to expend sufficient amounts of energy without exerting yourself beyond an acceptable range. There are ways to determine your THR, but I've found the simplest, most effective way for beginners is the **Talk Test.**

 If you can carry on a conversation while exercising, your level of exertion is too low. Either increase the _speed_ or the _level_ at which the exercise is being performed.

 If you can't say a few words without gasping for air, lower the intensity to a reasonable level. You should be able to speak a short sentence without panting for air.

The Yo-Yo Effect

A whopping **95 percent** of those who lose weight on a "diet" gain it back within two years, while adding more weight. Don't get discouraged by this. They generally had short-term diet goals and, thus, no long-term results. You'll be different, right? Briefly stated, here's how the yo-yo effect works:

During an _unrealistic, restrictive_ diet, many fail to consume enough protein and/or calories to sustain the required levels of lean body mass (LBM). The lack of calories for fuel causes the body to burn muscle in conjunction with fat and carbohydrates for energy, especially if sufficient amounts of protein are not being consumed. (This we do not want.) Muscle is a calorie-burning machine. If we starve it away, we will severely hinder the weight-loss process.

As the body recognizes that calories are being restricted, it forces the metabolism to slow down and thus burn fewer calories. When caloric intake is severely restricted, in addition to burning muscle, our body adjusts to the changes by not burning as many calories as it once did. As a result, our brain signals for food, and hunger is dramatically increased. Weight is regained, and more is added to prepare for any future starvation.

_Note:_ Consuming 10 to 20 percent below your maintenance level is not starving the body. Severely restricting calories and nutrients is.

Preventing the Yo-Yo Effect

1. Incorporate lifestyle changes that last...don't diet!

2. Avoid starvation and unrealistic diets; the fastest way is not the best way.

3. Consume ample amounts of protein, carbohydrates, and fat per meal.

4. Don't skip meals.

5. Don't make poor short-term decisions that have long-term consequences.

6. Don't use caffeine or stimulants to control appetite. Allow the body to operate the way it was designed.

7. Eat small, frequent meals.

More on Low-Carbohydrate Diets

Again, most low-carbohydrate diets restrict the consumption of whole grains and fruit. Initially, low-carbohydrate diets will result in a greater loss in weight (4 to 8 pounds), but not _fat weight_. The weight that is initially lost when cutting back on carbohydrates is comprised of fluid, protein (muscle), and fat. Increased hunger is also associated with low-carbohydrate diets.

More Important than Food and Exercise

Although exercise and correct food intake are very important, they alone do not guarantee results. What you feed your mind is just as important, and probably more important, than what you feed your body. Our most difficult battles are within. Every action we take, or fail to take, begins with a thought. Thoughts will talk us out of and into every decision that we'll make. How many times have you stopped yourself from succeeding because of the limitations created by a thought? Most Americans are aware that health and fitness should be a top priority, but they still do little or nothing about it. Their thoughts, especially of long-term commitment, discourage them.

Nations were born and companies established because someone's thought became action. _Your mind is the most powerful tool that you possess._ It can stop you from overeating, or it will allow the excess. It will awaken you at five in the morning to work out, or it will tell you to sleep in. It will keep you focused, or it will distract you! **Many people fail before they even begin because they are limited by their thoughts.**

That's a powerful principle. It's your choice, your decision, your outcome! What you focus on, you will get. Do your actions and habits produce the positive results you want? If not, change the way you think. As a result, your actions and habits will follow.

Who you are on the inside will determine who you are on the outside. Many people do not finish what they start because internal as well as external obstacles discourage them. Being aware that there will be setbacks mentally and physically and being equally prepared to move forward regardless will eventually take you where you want to go.

Life does not have to control you. _You cannot change what happens to you, but you can control how you respond to it._ Again, a step back is not a setback unless you refuse to move forward!

Realistic Expectations

Are your expectations realistic? Unrealistic expectations, according to psychologists, are major contributors in relational as well as many other problems. Unrealistic expectations can also hinder your weight-loss program. **If expectations are not realistic, weight loss will become increasingly more difficult.**

Earning a degree can take years of dedication, education, determination, and perseverance. One doesn't merely show up, pick up their doctorate degree, and leave. They complete the work necessary to receive the degree. The same is true for weight loss. We can't eat whatever we want, whenever we want, take a pill, and expect good results. Like it or not, there is no shortcut to lifelong success in weight management—you must remain consistent. Once you change patterns, your lifestyle will be self-generating and your greatest asset in helping you maintain enthusiasm and continued success. Again, _energy creates energy._

There is no formula that states how much weight you will lose or by when. Everyone loses weight differently. One thing is for certain: The more structured and disciplined you are, the faster the results.

What to expect on average:

 If you don't change your eating habits but do incorporate one hour of exercise four times a week, you can initially expect to lose two to four pounds a month (depending on the intensity of the exercise and overall caloric intake).

 If you consume 20 percent fewer calories five days a week than what your body needs and exercise four to five days a week, you can initially expect to lose five to six pounds a month.

 If you consume 20 percent fewer calories every day of the week and exercise one hour five days a week, you can initially expect to lose eight or more pounds a month.

Note: As your body adapts to these changes, the amount of weight you lose will rise and fall depending on genetic predisposition, lifestyle, metabolism, and the biological changes that are taking place within the body.

Enduring truth

Prioritizing—Putting First Things First

Prioritizing means "putting first things first." Consider finances. Personally, tithing is crucial, but sometimes difficult. Developing strong relationships with family is crucial, but sometimes difficult. Getting and staying fit is crucial, but sometimes difficult. This shouldn't surprise us. Proverbs 14:23 says, "In all labor there is profit, but idle chatter leads only to poverty." _Labor_ is another word for _effort_ ; _idle_ is another word for _inactivity_. In simpler terms, **effort produces results; inactivity doesn't!** **Putting first things first leads to success.** Those things in life worth having, including weight loss, generally take energy and commitment to achieve.

_Note:_ Don't be discouraged if you're not where you want to be. Again, the secret is learning to make more right choices than wrong ones and to rise each time you fall. Begin again, and move forward. Perseverance is your greatest attribute at this time.
Those who succeed walk through adversity—not without it!

A true measure of a person is not what they were but what they will become!
Chapter Seven

Step 7: Lifestyle Changes that Last

_Maintaining Your Results  
_ (It's not as hard as you may think)

This chapter will help you...

• Maintain your results.

• Understand that success doesn't come without failure.

• Take the safest route—not the fastest.

• Learn why getting in shape is not as hard as it appears.

• Employ the keys to success.

• Focus on important points as well as motivational reminders.

• Stay focused on the goal, not the challenge.

• Understand that the obstacles ahead are never as great as the power behind.

Perhaps you feel like you've failed in the past when trying to change your lifestyle. Don't forget one major theme of this book: _Forget what lies behind and press ahead_. Begin now initially, or begin again. **Success doesn't come without failure**. It's through our failures that we learn how to succeed. They often make us more determined. Remember, successful people fail more than failures do, but they simply begin again.

Don't think that weight loss is difficult to achieve. That's definitely not the case. Focused attention, knowledge, planning, working your plan, and rising each time you fall determines victory in weight loss and weight control. Again, we make it more difficult than it is by not adhering to basic age-old principles of success: _persistence, patience, discipline, and consistency._ The secret to success has not changed; we've changed. But don't let these four words scare you. You are persistent, patient, disciplined, and consistent in some areas of your life—simply apply them to others.

One of the most disheartening statistics about weight loss is that a high percentage of the people who diet and lose weight do so only to gain it back within a few years. Why is this? I've found that most depend on a short-term plan or "diet" to assure long-term success. They planned a two- or three-month program, but again, **short-term solutions do not produce long-term results.** Those who change their habits by following a realistic eating pattern and exercise program can make changes that last a lifetime.

Maintaining Results

To maintain your results, focus daily on the six steps previously discussed throughout the chapters:

1. **Choose to change from the inside out.** Constantly remind yourself why you must change and improve the quality of your life. Don't blame anyone or anything—take responsibility and move forward.

2. **Use wisdom**. Follow the facts regarding weight loss, not the fiction.

3. **Choose self-discipline over regret**. The pain of discipline is momentary and rewarding; the pain of regret lingers and is painful.

4. **Prepare ahead**. Planning allows you to prepare, and those who prepare have significantly greater odds of success.

5. **Make the right choices.** Once you make a choice it then makes you. Focus on the 80/20 rule: Choose correctly at least 80 percent of the time.

6. **Put first things first.** Prioritizing is placing a majority of your energy on those things that matter and staying the course.

Supplements

Although _What Works When "Diets" Don't_ was not written to thoroughly discuss supplements, a few important facts need to be included.

Supplements can play a key role in weight loss as well as maintaining the results you've worked so hard to achieve. They can be healthy or harmful, depending on the type of supplements you choose.

Stimulants

Stimulants have gained popularity over the years. Currently, many people choose ephedrine. It aids in body-fat reduction by curbing appetite and speeding up metabolism. _But remember, your main goal is health, and stimulants aren't necessarily healthy._ (Caffeine is also a stimulant and, if used, should be used in moderation.)

Stimulants have many negative side effects. Ask yourself, "What is the risk to my health versus the benefit to my health?" Are the benefits going to outweigh the risks? I doubt it! Your heart and organs work very hard, and they don't need added stress. As an example, some race cars are supercharged to run a quarter mile in six seconds flat, but the engine needs to be replaced, or at least repaired, after every race. The same is true for your body. If you push it beyond where it's designed to go, its performance won't last! **Take the safest route, not the fastest.** Understand that pills are not the answer. Dinitrophenol was used in the 1930s, rainbow pills in the 1960s, amphetamines in the '70s and '80s, and fen-phen in the '90s—none were the answer, and all brought risks. _Don't make the same mistake!_

Beyond the health risks associated with the use of stimulants (also known as appetite suppressants) is the concern that once the stimulant, or appetite suppressant, is discontinued, your body will crave the calories that were temporarily lacking because of the suppressant. As a result, most people gain the weight back when the stimulants are discontinued. Again, take your time and do it correctly, and weight gain won't be as likely.

Fitness is about health. It's not a race; however, there is a prize: _Years added to a healthier life._ Align your priorities with your long-term goal. Without health, weight loss seems insignificant!

Supplements are often categorized as follows:

1. Supplements that _increase anaerobic (weight training) performance_ , such as creatine, or glutamine are popular with fitness enthusiasts. They're primarily used to increase performance and muscle growth and to protect from catabolism (the deterioration of tissue). These supplements aid in building and repairing muscle. However, long-term studies of creatine, for example, and its effects on the body have not been done.

2. Others, as discussed earlier, _enhance energy levels_ and, in some cases, _decrease appetite_. Some companies combine ephedrine, caffeine, and other harmful stimulants to deliver a more powerful punch. Avoid these supplements, especially in combination.

3. Some supplements are crucial to your success: _vitamins and minerals_. Although most people are aware of the role vitamins and minerals play in their overall health, they still fail to use them. Again, **many health problems can be linked to a vitamin or mineral deficiency within the body**. Proper supplementation (i.e. vitamins and minerals) can provide you with the nutrients needed to protect against deficiencies. When you exercise or eliminate certain foods from your diet, you lose vitamins and minerals. Your body, in an attempt to replenish the vitamin and mineral deficit, will become hungry, craving nutrients that are lacking. _Proper supplementation fights unneeded hunger and weight gain as well as strengthens your immune system!_ In addition, it's nearly impossible to receive sufficient amounts of vitamins and minerals while monitoring caloric intake; therefore, supplementation is a necessity. Additional supplements that contain ingredients such as soy lecithin, barley malt, chlorella, alfalfa, grape seed extract, wheat grass, and bee pollen, for example, are often highly recommended.

Personal Trainers

Personal trainers can help you to not only achieve but also maintain your results. Whether it's via the web or in person, they can encourage, motivate, and help you accomplish your goals in the shortest, safest amount of time possible. Your personal trainer, should you choose one, should demonstrate the highest level of concern for your overall health, before your looks.

Of the hundreds of personal trainers that I had the privilege of overseeing throughout my career, most of them truly cared about their client and wanted to help their client reach their goal. Start by asking about their background. I've found that those who are certified through the National Academy of Sports Medicine (NASM), for example, have an extensive background in physical fitness. As a matter of fact, I attended a few courses offered by NASM to better understand how the human body was designed.

Unfortunately, personal trainers can only control one hour of the day and not the other twenty-three. The most difficult challenge in maintaining your results will be the tendency to resort back to your old lifestyle. For that reason, many personal training programs now incorporate education in their sessions. **If clients are educated and prepared for the process, they are more apt to maintain their results.** Choose a trainer that will educate you in the process and push you to a higher standard.

Dieting, as society views it, can leave us feeling irritable and tired all day. It's stressful, taxing, monotonous, burdensome, and difficult. Most trainers know this. Therefore, the weight-loss program they design for you shouldn't include a severely restrictive diet but a way of life, much like the information in this book.

Secret to Success

Most of us desire to be in great shape and in good health. Unfortunately, desire alone is not enough. Any great feat began with someone's passionate action! For the number of people today who want to get in shape, far too few actually arrive! Why? **We often want results without action, and we want the reward without** _earning_ **it.**

In the past, a day's work meant plowing the field, cutting firewood, preparing dinner, and organizing the next day's activities. Today, most of us walk forty feet to the car, drive to work, find a parking spot as close to the front door as possible, sit at our desk, and begin work. At the end of the day we walk to the car, drive home, perhaps purchase an unhealthy dinner on the way, and spend the evening watching TV! Although not true of everyone, it is an indicator of how our society has changed. I'm not suggesting that we return to the past, but it is important to note that this change in American lifestyle has created epidemic proportions of obesity and health-related illnesses.

Don't wait until all is going well before you incorporate fitness into your lifestyle—you may wait a lifetime. Start now, regardless of your current situation. Those who succeed walk _through_ adversity, not without it! There's no "best" time to start. Simply start now, and remember—as long as you take a step forward, especially after stepping back, you'll continue to move in the right direction.

If a person desires a good marriage, they need to be a good spouse. If they desire a good job, they need to be a good employee. If they desire a better relationship with their children, then they need to be a better parent. In the same way, if you desire to be healthy and fit, apply what it takes to get there!

You are the secret to your own success. Despite what you might think, you do have the power to change your life. Research reveals that it's not the circumstances of life that cause failure but our attitude and how we respond to circumstances that determines success or failure! **Success in weight loss truly is 10 percent circumstance and 90 percent attitude!**

Where There's Food, There's Life

The Battle Within

There was a young man who decided to visit a local pastor. After years of frustration and regret, he had hit, what he considered, rock bottom. He needed solid direction for his life. He had worked several years and had nothing to show for it. He had been easily influenced, and most of his friends were major contributors to his negative attitude. As a result, his mind was constantly filled with depressing thoughts.

The young man set out to seek advice. He found a pastor busy at work in his study. He told the pastor about his difficult life. He wanted to be a better person, but he couldn't seem to stay on track.

The young man began, "It's almost as if I have two dogs constantly at war within me. One dog is evil and negative, while the other is good and positive!" He continued to say that the battles were very long and difficult; they drained him emotionally and mentally to the point of exhaustion. He explained further that he couldn't seem to make the right choices in life.

Without a moment's thought, the pastor asked the young man, "Which dog wins the battle?" Looking a bit confused, the young man said, "I told you about the constant struggle that leaves me depressed and negative. Isn't it obvious that the evil dog wins?" The pastor looked knowingly at the young man and wisely said, _"Then that's the dog you feed the most! If you want to experience victory, you need to starve that dog to death!"_

Where there's food, there's life...

What we feed grows, and what grows will be the dominating force within our lives. Negativity, anger, resentment, bitterness, and unforgiveness can produce a negative, unproductive attitude! The people that we surround ourselves with and the thoughts we entertain will eventually be seen in our actions. Be aware of the thoughts that you allow. It's there that success and failure are determined.

Life is a long race, full of wonderful opportunities and experiences. There are also occasional roadblocks, delays, pitfalls, and hurdles. Make no mistake about it; _we win by persevering, by getting up and not giving in._ Successful people build success from failure! **And they don't look back because it's not the direction they want to go.**

Everyone falls, but not everyone gets up! Few things hinder us more than failing to forgive others or ourselves from past mistakes. Many times, they haunt and discourage us from moving forward. As a result, many people rate themselves according to what they were or what they did, not realizing that who they are now and who they will become is far more important.

We live in a world that often will not allow us to forget our past mistakes. There are too few people to encourage or help us along the way. It's sad but true. _People will either lift you up, or they will pull you down_. If you're not sure if the person is a positive influence, consider where they are leading you. Is it the direction that you want to go?

Like it or not, who we associate with may be who we become! In addition, avoid the "what others say and think" trap. We often judge ourselves by their standards, failing to recognize that what people may say about us is not who we actually are. **Don't let their opinion become your reality. Recognize it, acknowledge it, but don't accept it!**

With life comes power. The power to persevere is one of the strongest attributes that we possess. Learning from experience empowers us to move forward. There is little we can do about life's glitches—except control the way we respond to them. **Remember that** **the obstacles ahead are never as great as the power of hindsight**.

Getting in Shape Is Not as Hard as It Appears

Society tends to program our looks and actions. Women as well as young girls reference magazines to see how they should dress and act. Teenage boys consult TV and the media for role models. And many men today measure their self-worth by what they have accomplished in business and financial matters, not realizing that relationship with family and others is the treasure they should be seeking. What a sad commentary on the state of our society today.

**We have become a society focused on prosperity instead of provision, we value money over morals, and we are drawn to charisma instead of character.** It's little wonder that our nation's overall health is rapidly declining.

It began inwardly and has spread outwardly. Character qualities like discipline, perseverance, patience, and commitment are almost nonexistent in today's society or have been grossly misused. Failure to adhere to these basic principles has eroded character from our lives like time has eroded the banks of the Colorado River and formed the Grand Canyon. Erosion can occur so slowly that we are unaware until its work is done. It has the power to change a river's course. And surely erosion can change the course of our lives. Don't allow a declining cultural mind-set to erode the essential qualities that we are capable of achieving such as discipline, perseverance, commitment, determination, and patience. They are essential to the strength and character required to produce lasting results. The true message of this book is simple and straightforward: **Your life is merely a reflection of the choices that you make.** If you are unhappy, simply make other choices.

Conclusion

In closing, losing weight is not as hard as it appears. Establish a goal and stay committed. Control your thoughts, move forward, and ignore setbacks. Prioritize your time, and stay motivated. Sound difficult? Not really. Most of us already do these things. We have goals, but perhaps they're not realistic; we're committed, but sometimes to the wrong things. We have time, but it's frequently misappropriated. We have priorities, but they're sometimes misplaced. We feed our thoughts, but often with the wrong information. And we're disciplined, but only in certain areas of our lives. It's all about choices!
A Personal Note from the Author

I want to share with you the most important decision that I've made. Although I was earning a six-figure income, the years during my late twenties were the worst years of my life. I was driven, but for the wrong reasons. _I felt a sense of purpose, but it left me feeling empty. I was passionate, but for the wrong things._

I was raised by a loving Christian mother and hard-working father who taught me integrity, honesty, and other qualities that undergird righteousness, but I never wholeheartedly embraced a personal relationship with God. _I focused on everything the world had to offer, but ultimately, I found that it offered nothing_.

Desperate for direction and fulfillment, I began to search the pages of my Bible shelved long ago with other memorabilia from my past. As I read, two Scriptures seemed to leap from the pages: "For what does it profit a man to gain the whole world, but lose his very soul?" (Luke 9:25) and "When you hear My voice, harden not your heart" (Hebrews 4:7). That was it! I had looked for fulfillment in all the wrong areas. **While I had focused on externals, prosperity, physical fitness, and nutrition, I had** _starved_ **my soul**. I had been independent, self-centered, and prideful. I had hardened my heart against God.

I continued to consume the pages of my Bible, and as a result, I recommitted my life to Christ. Within the months that followed, my passion and my purpose for life became clearer than ever before. And direction? Well, direction was unclear. However, I was now open for wherever His lead might take me.

I would soon walk away from a lucrative career and face the unknown to write this book and develop a health and weight-loss website based on principles often overlooked within our culture. It was a time of financial uncertainty but very clear spiritual certainty. Psalms 32:8 helped to ease my mind: "I will instruct you and teach you in the way you should go; I will guide you with My eye." I may not have known where my steps were leading, but God did.

I took a rather monumental step in writing this type of book. Many believe that expressing Christian principles and a relationship with God greatly threatens marketability. **But my focus was no longer on marketability but credibility and responsibility.** I believe people respect the truth and are hungry for integrity; _therefore, we are to do what is right, not what is popular._

I hope that you sense, within the pages of this book, my passion for integrity and the application of spiritual principles for success. Simply committing to these principles helps to assure the completion of a successful weight-loss program. They are sound principles that will help in all areas of life. Although commitment to physical health and fitness has been the major theme throughout this book, the greatest commitment that you will make is to develop and guard your spiritual health.

_If you're searching but not finding, hurting and not healing, and living but not loving, I encourage you to look to the One who has the answers and commit to Him_. **A true measure of a person is not who they were but who they will become!**
Important Points to Remember

• Set a goal, and note a timetable for completion.

• Prioritize your priorities. Add those things that help, and discard those that hinder.

• Feed yourself daily with positive information, and minimize, if not eliminate, any negative influences!

• Stay committed to your commitments!

• Remain disciplined and diligent in everything you do.

• Remain balanced throughout the process—balanced spiritually, economically, emotionally, and physically!

• Stay focused on the goal, not the challenge.
More Books from the Author

_Desperate for More of God_ , the seventh book from Shane Idleman, focuses on the fully surrendered life. Do you want to mature in your faith? Are you ready to grow and change? This book can help.

_Answers for a Confused Church_ seeks to clear the confusion surrounding controversial biblical topics.

_One Nation 'Above' God_ serves as a wake-up call to Christian Americans that sitting on the sidelines is no longer an option for those who love their country and love their God. It makes a compelling case that almost all of America's current troubles are rooted in the growing abandonment of biblical principles.

_What Works for Young Adults—Solid Choices in Unstable Times_ answers the top questions on the minds of young adults today such as: What is truth? How can I know God? Do all paths lead to heaven? What is God's will for my life? And many more. Group study questions included.

_What Works for Men—Regaining Lost Ground_ is a challenging, biblically based resource for men.

_What Works for Singles_ is a motivational, biblically based resource for those divorced, those marrying for the first time, and those currently single. In all cases, readers will be given the information they need to experience success.

_Feasting and Fasting—What Works, What Doesn't, and Why_ shows us the relationship between physical and spiritual—what you put in your mouth (body) and the mind (soul) affects the spirit, and when you feed the spirit, it affects the body and the soul.

More at shaneidleman.net.
