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“How to get Thin without going Broke” June 14, 2011
The Cost of being Overweight Probably the most important thing I can tell anyone reading this book is that they do not have to be overweight. Despite what you may have heard, healthy food is not expensive. Healthy Food is not only for rich people. You do not have to be rich to eat healthy nourishing foods. Fresh fruits and vegetables can be found all 12 months of the year no matter where you live in the United States. Here in Detroit we have the Eastern Market. It is located in inner city Detroit and is accessible by bus. Every Saturday morning fresh fruits and vegetables are brought in from around the State of Michigan and the surrounding states by growers and those who purchase produce from growers and are sold at amazingly low prices. I have seen mothers carrying their purchases in paper sacks, pulling them in their children’s little red wagons, tucked under strollers and loaded into backpacks to be hauled home. The meatpacking stores are also nearby where you can pick up inexpensive cuts of meat fresh. I mean fresh like it gets shipped in daily. Get together with friends and family members and make it your business to get to the local fresh markets in your area. I buy in bulk, cook and freeze what I will not be eating right away. I save a lot of money on food this way. Being overweight is the most costly thing a woman can do to her body, her life, her well-being, and her mind. Women are judged by the way they look. Period. Women who are overweight are many times treated like second class citizens. Second class citizens don’t get good jobs, they don’t get good mates and they live a second class life. I lived the second class life until I was 50 years old and I tell you it was horrible. To be a fat woman is to be invisible. I was invisible to employers, potential mates and just the average person on the street. My self-esteem was in the basement and I wanted desperately to get out. I read hundred of books, newspaper articles, diets, health magazines for decades and had no success in losing weight. I picked up tidbits of information as I went, but I was unwilling to try fad diets, have weight loss surgery or even go on a dieting program. I knew they would not work for me. I knew that my attachment to food was about way more than discipline, way more than watching what I ate; it was way more than surgery could fix. I have been overweight all my life and I knew that it was not about the food I ate. It was about the relationship I had with food. Food was my best friend, my psychologist, my back up plan, my comforter, and my shield. Food was everything to me that I needed it to be. To lose weight I knew I had to change the relationship that I had with food. Nothing else was ever going to work. I was in far too deep to casually walk out of this life long relationship with just a diet. It took me years to discover what I needed to do to lose weight. It was not hard or expensive. It does not involve drugs or surgery. I did not do any weird dieting or fads. I used old fashioned common sense, exercise, prayer, organization and a few cheap tools to finally have the life I have always wanted. It takes time and patience and a secret ingredient that I know you will not believe. I use these steps and so have many other women to have the body and the life I deserve. 1
9. anemia and my kidneys were functioning at around 50% after many years of having uncontrolled high blood pressure. there is no magic in these steps. This is a life changing method and no one can do it all at once. However.10 Steps to Successful Weight Loss 1. There are psychological steps you must take and decisions you must make. I did everything I could for my child and very little for myself. Don’t go out and buy a bunch of stuff you don’t need and may not use. It the beginning of this journey I was 282lbs and miserable. that just need to be fine-tuned. I did not create it. Everything else flowed out of knowing God and knowing me. I was fat. I spent years being unhappy. mental and physical suffered. 7. 2. 10. Take time to read through the entire program before you begin. 8. There are physical steps you must take and things you must do. I was borderline diabetic. I started with getting to know God and then getting to know myself. Don’t try to do everything at once. I raised my autistic son alone since the age of 2 ½ when I separated from my ex-husband. gout. unhappy and sick. Drinking plenty of water won’t make you lose weight. There are pragmatic steps that you are probably already doing. My health. I did not come up with this method on my own. I was tired and I did not know where to turn. I asked God for his help in turning my life around and this method is what He gave me. Attend church regularly and pray Write it Down Cook your own food at home Drink plenty of water Have a daily plan for exercise Make taking care of your body a priority in your Life Know exactly how much you are eating Buy a kitchen scale Get a calorie counter Find out what food means to you Taken individually. My cardiologist recommended that I have a pacemaker put in. Taken altogether you fill find a new way of living that will not constrain you to a diet or make you a slave to a gym or make you feel deprived. I lived in a one bedroom apartment. 4. one step at a time and work on that until you have mastered it and made the step a part of your life. 5. Both of these steps were free and easy and it is great place to begin your journey. I was diagnosed with congestive heart failure. There are spiritual steps to take and choices you must make. drove a car that broke down every other day it seemed. because I had an irregular heartbeat. So I turned to the one who promised to never leave me or forsake me. Getting a calorie counter won’t make you lose weight. God did. Then move onto the next one. when these steps are done altogether you will be amazed at how much weight you will lose and how much happier you will be. 2 . 3. You will feel loved pampered and understood on a whole new level. I turned to God and he began to open doors for me that I could not have imagined. 6. Pick one section at a time.
then join the assembly of your faith. Yes. I recalled God has not given a spirit of fear. I left my previous church when our pastor retired and I spent a long time searching for a new church home. My church family is the only reason I was able to begin this journey. but fellowship with other Christians is where you learn and grow. I joined my church in January and I started my program of daily exercise in March of the same year. they become an automatic cheering section.Attend Church Regularly and Pray This is the best secret I can give you. Once I found it. to talk about their problems with. You cannot bring your own food. There have been times when it was just me and God. Every member of the congregation has something to give or to share in the way of life lessons and once they get to know you. I believe this is human nature. Do not suffer alone. Reading your bible alone and praying are wonderful. other Christian men and women. to listen to one another’s testimonies and to give each other advice and support. please help to have the power I need to do what I must do to live. God knows your body better than you do. Friends and family are not always supportive of you when you want to make a huge change in your life. but love and of power and of a sound mind. Just ask them to pray for you. Each week I interact with my pastor (this is one of the benefits of belonging to a small church) his wife. I believe women needs to have Christian sisters that to share their faith with. I had to depend on myself and lean on the Lord to get me through and He came through with flying colors. James 3:17 I prayed Lord please help me not be afraid. He knows the very hairs on your head and He is deeply interested in every aspect in your life. I was able to get through and do what I had tried doing for years by myself. He made you. pray for the strength to take care of yourself as you should. Once you begin to make changes and your body begins to shrink. My church is my family. When I was afraid of having a heart attack on the treadmill. I had no one to encourage me. You don’t have to tell anyone what you are doing unless you want to. He gave me a new power. what should you do? Go to him in prayer and get ready to be surprised and blessed as his responses. They will not support you and may even sabotage your efforts. and pray for assistance in your daily regimen. The prayers of the saints are powerful. ask for his help and guidance. They might not like the thought of of you losing weight. If you are not a Christian. But God is always on your side. He is rooting for you no matter what everyone else is saying or doing. even the little details like when you are not sure how to handle the company party. I had the missing piece of the puzzle and I was ready to change my life. Being a part of a local church means I have the support of other Christians who are always available to me. Go to him in prayer daily. I learn life coping skills by just sitting and listening to the sermons and the talking with the members. they will always be concerned about your health and your welfare. for your strength in the Lord. 3 .
I took a moment and got out my pen and added my new little treasure to my notebook. I learned how to be disciplined. My church is Emanuel PCL Church of God in Christ in Detroit. when I tried to put my mind back in control it was very difficult. I would come across little bits of information throughout the day. interviews. He lead me to books. I finally figured out that I ALWAYS have a choice in the matter. It was months before I could get through the entire 24 hours. I found an article that talks about infections in our mouth and teeth (that are diagnosed by your dentist) that can affect your heart. I was glad I was not a member yet because I could not image going 24 hours without eating for one day a week let alone two. music that fed my soul (and not my belly) which is exactly what I needed to continue on in my journey. I obsessed about the food I was missing out on and eventually gave in and ate (usually enough to make up the two missed meals also).Reading the bible I found scripture after scripture on how to fight my way through. Sometimes I was shocked at where my help came from. But I kept at it. How refreshing! 4 . I thought I had to eat. I am in charge. I read library books on health topics. My body had been in charge of my eating for so long. It took me another few months before I could do both days. self care and magazine articles on selecting a doctor and why I needed to go to the dentist regularly. I was amazed and made an appointment quickly. like I had no choice in the matter. Each week all church members are supposed fast corporately two days a week on Tuesdays and Fridays. eating properly. I found this almost impossible when I first started attending the church. I watched other people in the church doing this successfully and after about seven months I succeeded in fasting a full 24 hours. But I tried. I could fast two meals but always found myself eating after I came home from work. If my stomach growled I thought it was time to eat. Learning to fast taught me how to have discipline and how to tell my body NO. Michigan. I can eat or I cannot eat. My Secret Weapon My secret weapon is Fasting. but now I can do it with no problem.
a section for Notes on things I come across and maybe want to look up later. Now My Notebook is small and powerful. You won’t need it every time you leave the house. wallet and cell phone are in small purse in the summer and in the winter my handbag is large enough to accommodate my notebook so I only carry one bag when I am sloshing through the snow. I have a section on Faith where I keep my notes from church. cleaning out my handbag.Write it Down Writing down what you are doing is going to help you keep up the momentum. bagging and freezing food. Do not miss a day. My Sunday afternoons are filled with cooking. I clean it out each week usually on Sunday afternoons as I work on the last of the laundry and as I am preparing for the week ahead. It is a part of your support system and does you no good if you leave it on your desk at home or your night stand. Pick a time and day to prepare for the week ahead. I have a smaller purse inside when I go out and need just the essentials. Pick and choose according to your life style and preference. Mine has always been Sunday night. 5 . Your health and your future depend on your diligence. but you will need it at work and on trips of say more than a few hours. This is critical. But it does go with me to the library if I am researching food. The Body section is where I record my weekly weight. I carry my notebook with me in my tote bag. a spiral notebook to Write it Down. I use a 5 inch X 8 inch 3 ring binder. my daily blood pressure. updating my notebook. By writing your way through this journey you will strengthen your resolve. Pull out the old pages and store them in a safe place. or exercise. Vow to Write it Down every day. and checking my appointments for the coming week. church functions etc. I have a Calendar which is where I record my doctor and dentist appointments. I don’t take my notebook to the movies or dinner or even to the mall. the last of the house cleaning. and I have note paper and pouch that has paper clips and pens to write with. weight loss. Allow time on the weekend to review the week. You can use a journal. Keys. My Notebook My Notebook serves a lot of purposes so I won’t list everything here. a laptop. a binder. a steno pad. It has filler paper and dividers as well as a pocket to hold smaller things like pens and paperclips. I am amazed at the mindset I started with and what a long way I have come in my journey. When I look back over my struggles through the years. laundry. It must be able to go with you wherever you go. but to help in my weight loss I have a section on Eating where I record every bite I eat. my bible reading. the number steps walked each day and my monthly body measurements. recipes. I take it to church to record the lessons and anytime I know I will have time alone and can update the information I track on a daily basis.
Review your log each night and make sure you have included all the food you have eaten that day. work. how much you eat. I can call one of my friends or clean the bathtub. so I added them too. I have my favorite praise songs written in my book. I have a couple of stamps. Sit quietly for a few minutes with your notebook nearby to write down anything that comes to mind. just write. children. When you pray take time to wait and listen to the Lord. My grocery list starts here. your alternative choices can go in your notebook also. If you want to try out a new recipe and need to add some ingredients to your shopping list add a note to your notebook. Note the time you eat. It always goes with me in the little pouch. Cookies before bedtime are no longer an option for me so I read instead. I have my prayer list. When it comes time to determine why you eat certain things or at certain time. where did you eat. were your tired. anxious. I used to get a snack. This will get you used to carrying it around and writing all your food down. In the morning when I am praying I like to sing to the Lord too and I have a hard time recalling the words. spouse or co-workers. I have a list of alternatives that I created to help me when I need to do something else besides eat. Phone numbers that are not in my cell phone yet are here. a couple of cookies and some milk could always be counted on to make me drowsy. who was there with you. analysis will come later. table. I write them down as I come across them in news articles or referenced in other books or when I find them mentioned on the internet. I have loose note paper that I keep in the pocket. car. I always have my notebook with me and it serves as a reminder of the other choices I have besides eating. Make no judgment calls. a few paper clips and currently 8 sections that help me keep my life on track. What goes in your Notebook? Write everything you eat down in your notebooks for at least a week before you begin this process. Your Notebook should contain the following items to start • • • • Calendar Eating Faith Notes 6 . how did you feel. I keep stack of books nearby that will surely keep me busy until I doze off. Example: It is bedtime and I am tired. when he was younger school functions were listed here to. My calendar contains my appointments. I take it with me so if I have time to pray while waiting in my car or while I am waiting for a meeting to start I have the names with me. Maybe I am feeling sad. maybe I need to light a candle and call my sister or work on my sewing project. I have a small gift my son gave me many years ago that says I love you Mom on it. but so does a pedicure or quick cat nap. I have just a few pages that I look at when I need to remember that God is with me. my son’s appointments. angry. but I cannot go to sleep. Ice cream always cheers me up. My favorite scriptures are here too.I have a list of books I want to read. I add whatever I receive to the Faith portion of my notebook. I jot my daily To Do list on the loose sheets and anything I need to remember. I can take a hot shower or write a letter to my aunt who loves to get letters.
• • • • Clean unused sheets of lined paper A pen or pencil to write with Dividers to separate the sections A pocket to hold things you collect during the day Make your notebook as individual as you are. Make your notebook fit your life. Some people carry affirmations on little cards. One busy mom used sticky notes on the fridge until she put the baby down for a nap and to could collect them and put them in her notebook. dried flowers the list is endless. spiral notebooks with a pen stuck in the wires. Figure out what you need and added it to your notebook. a plethora of stickers. There is no right or wrong here. It took me some years to figure out exactly what I needed in my notebook. I have seen baby teeth. 7 . a picture of a toned tight stomach as inspiration. some have cotton swaps dipped in lavender so each time open their notebook they get a pleasant sent. One lady had her deceased mothers key ring in the pouch to remind her of her Mom. Currently my notebook has postcards that I have collected inserted into the cover on the front and back. pictures of loved ones. Your notebook is a part of your support system. I have seen steno pads with stickers and hand drawn calendars. leather bound organizers with all the bells and whistles and laptops with a folder for journaling. art. I have a black one. a program for calendaring that listed all the food eaten in a day and the website for calorie counting in the favorites pull down list. a white and a maroon one so I can switch it up whenever I need a change.
All my friends know I always have something homemade and good to eat in my freezer. Friday – whatever is left of the Meatloaf. I would freeze the beans in little containers for later. In half an hour (after my shower) I arranged my plates and put them into the table. I split the baked chickens into freezer bags and freeze them also. a pan of au gratin potatoes (my son Nate’s Cheesy potatoes). I was a divorced working woman raising an autistic child and working everyday. Dinner is on the table in 30 minutes Thursday – This time the Cheesy potatoes are the star of the meal – Microwave it. I sauté onions and green peppers add in vegetables from the freezer and with a little soy sauce I have a vegetable stir fry. We fried EVERYTHING. make a huge green salad. Tuesday I brought out the frozen meatloaf and one of the containers of beans and a large sweet potato. I baked a pan of chicken. this time with rice as a side dish. salad again clean out the freezer Sometimes I would just feel like cooking especially in the winter. Every time I cooked anything I made enough for 2 meals and froze the unused half for another meal. Bulk cooking at its finest! I baked cornbread. long way to eating healthier. This is where I get my lunches. Why I stopped frying food. Eating fatty foods is now a treat not an everyday 8 . We cooked with lard and fatback and ham hocks. butter on bread. Dinner is served. I would leave out enough for dinner and freeze the leftovers. Fried chicken. I stopped frying chicken and baked it instead. I will make a huge pot of soup. I unthawed a frozen container of cooked potatoes. More beans. I boiled 4 sweet potatoes and put them into freezer bags. It took me living with my best friend to learn how to cook ahead of time. add in the salad with some of the heated chicken on top. Learning to remove fat and grease from food will take you a long. Who says you have to cook the entire meal every day? No one. Butter on vegetables. baked a meatloaf and a pot of beans and smoked turkey in the crock pot. Heat up some frozen vegetables. straight from the freezer. microwaved the beans and the sweet potatoes. A Regular Week looks like this Monday when I came home the first bag of chicken came out of the freezer. fried pork chops. Buy your food on Saturday (or whatever day you shop) and spend Sunday afternoon preparing for the week. Grease was a food group incorporated into every meal. My salad was already made. I had to do it gradually. or chili or lasagna on a cold Saturday afternoon. I put the meatloaf in the oven the heat up. fried corn. fried potatoes.Cook your own food at home When you cook your own food at home you know exactly what you are eating and you can control the portion size. This was hard for me when I first started. Wednesday I am back to the chicken into the oven it goes. butter on cornbread. In 30 minutes dinner was on the table. Cooking was difficult. loaves of bread and freeze it (don’t forget to label). I was brought up on Southern cooking. This is great for entertaining too.
no fads and no strict eating plan to stick to. a crock pot (I had never owned one before). I loved eating food. I know it sounds backwards but stay with me here. steamed broccoli. then bananas. sit down and really enjoy the food that I had so carefully prepared. I learned to use broth to help in seasoning some foods instead more butter. This was a good first start but I needed more vegetables and fruits too. I bought a wok. I started by adding food to my diet. I had breakfast and some grapes. What a treat! Why I love the Dollar Store The Dollar Store sells every size of freezer bag you need for a few bucks. lunch was frozen whatever was in my freezer. square. 2 cup. I get the throwaway kind from Ziploc and some Rubbermaid ones when they go on sale. My 9 . I started with a few to take my lunch in and built up my collection. Therefore. But I must make choices. There is no food I cannot eat. Your heart will thank and so will your arteries. carrot sticks and then sweet potatoes. quart. I added a big green salad to my Sunday food preparation and vowed to have a fresh salad twice a day at a minimum. I learned about Asian cooking. I have some that have lasted for years. but smaller portions and consume high calorie food less often than I used to. As far as I am concerned this is why they have Dollar Stores! I never buy these items at the grocery store where the prices are easily twice as much. I have better things to spend my money on. talking about food so I guess this was just an extension of my need to be around food. I eat whatever I like. I get them all from the Dollar Store. grapes. That is a lot of stuff to add so I had to spread it out. Sometimes I did not want a salad so I made myself eat the salad first so that I was sure to get it in. my morning snack was baked squash from my freezer. Your body will feel lighter and happier. I must eat fewer calories and exercise to burn more calories. For I while I was obsessed with food shows. 2 quart. and a piece of fruit. I learned about trimming the fat off meat and how to skim fat off a dish after cooking. I cut back on my calories for lunch and maybe omit a snack. round and oval sizes. When I started cataloging what I ate at every meal I noticed right away that I needed to eat more vegetables and fruits and less fast food. I learned to decorate a table. I toss them out because they were not expensive. sandwich and snack size all lined up and ready on my kitchen shelves for when I am parceling up the Saturday Morning shopping food or the Sunday cooking. 1 quart. I started with apples. Stock up on them and begin collecting the freezer containers also. I do not buy the expensive stuff. No starvation. I have bags in the gallon. looking at food. so gradually I added a total of 4 servings of fresh fruit and vegetables each day in addition to 2 my salads. French cooking (thanks PBS) and Italian cooking.occurrence. The food shows showed me new and different foods to cook and gave me a lot of really great ideas. green beans. what to eat I do not subscribe to any particular diet. Don’t buy them all at once. squash. So lunch and dinner had a new item added. green salad. just common sense eating and making smart food choices. If I know I am going out to dinner and having something with a lot of calories. I have freezer containers from 1 cup. I know that I must burn up more calories each day than I consume to lose weight. If they break. I learned to bake all my meats and skimmed off all the fat. What to cook.
cottage cheese and blueberries. I might as well have stayed in bed and slept. peanuts and crackers. I looked at how much I am exercising and how much I am eating. I don’t want to waste my time and eat a cheeseburger. I had to learn be brutally honest with myself about what I was eating. My snacks include Turkey slices. I was walking 5 days a week and was unwilling to do more. just a smaller portion. so I had to make smaller portions of my main dishes since my plate included a salad. pickled turnips. I liked food and was unwilling to starve myself. Sweet tea is now too sweet for me. This change did not occur overnight. Eating that cheeseburger added so many calories to my day. This honesty is what I built my eating plan on. Making smart choices If I work out for 1 ½ hours and burn up 300 calories. I could still have lasagna. That lasted may be 2 months then I switched to green tea and no sugar and now I don’t even think about it. And with ice tea I could also control the sugar content. It probably took me a year of honestly (no cheating or forgetting to write down my total food intake) looking at what I eating and beginning to make adjustments in the type of food I was eating and the amount of food I was consuming. so that means I must eat less calories. I took me 4 months to go from soda drinker to drinking iced green tea with no sugar. I was actually tired of eating so much. For a while there I was eating gobs of food. It is really heavy bread. and then I finally switched over to an artificial sweetener. I am not running to the vending machine at work or reaching for candy.afternoon snack was probably still fruit or vegetables because I was determined to get them in. the Jell-O is premade and stacked in the fridge and the turkey is weighed (why you need a kitchen scale) and bagged. a few weeks after that I went to ¼ cup of sugar in one half gallon of tea. Until you are ready to get honest like this you will continue to eat out of control. then a week or 2 later. If I did not lose any weight for a couple of weeks them I need to reduce what I eat or increase my exercise. I drank a lot of soda and rarely drank water when I started. low fat snacks in my refrigerator and my snack drawer at work. My exercise was pretty steady. I keep high protein. so I figured out where I was still eating too many calories and made my changes. Or the cookies from the vending machine at work never seemed to make it on my list. sugar free Jell-O. One piece along with some vegetable soup and an apple and I was full. pickles. I know I have been there! 10 . I went to ½ a cup of sugar. I would ‘forget’ to write it down. One week I put in ¾ cup sugar. No. I switched from regular bread to 7 grain bread. I made the tea at home and saved money. a vegetable and probably a fruit too that I was determined to eat. I have done myself no good. I know I am going to want snacks so keeping them prepared and ready keeps me on track. I started at ½ gallon a day (yes a day!) with 1 cup of sugar added. I had to make some choices. The truth is there was a lot of self deception going on. I have wasted my time. I slowly reduced the amount of sweeten ice tea I was drinking. I pre-bag the crackers and peanuts. When I would eat fast food in my car. it did not happen overnight. I slowly switched from soda to ice tea.
The company I work for brings in filtered water by the jugs and I take full advantage every day of fresh clean. All the sugar I was drinking all day long toke a toll on my teeth. I filter our drinking water. Since I started drinking more water I have fewer problems with my teeth. It is a lot cheaper than buying cases of water. Growing up water is what we drank every day. diet pop is not good for you. keeps you hydrated and makes you skin smooth and free from breakouts. Make drinking water your habit. I have drank gallons at a time over the years. I found I was not so hungry. Once I started getting enough water in my system. Getting back to that mindset was difficult for me at first. I bought a few bottles of water and saved the empty bottles. all day long. At night with dinner we might get some fruit drink or punch. sodas. I slowly weaned myself off sodas and juices. Drink Water. That stuff is poison. My bowel movements are easier (I know who wants to talk about this. glass was the absolute limit in our house at dinner. free filtered water. Our bodies were at their peak when we drank only water. I wash them and refill them each night along with my regular dishes. Now only occasionally do I indulge. but it is a reality). sugar is deadly. but oh so rewarding. Don’t be deceived. or tea. I have used Brita for years. Tea is good for me. Being overweight I was always dehydrated because a bigger body needs more water and I rarely drank any water at all. I hated to pay for bottled water so I bought a filtration pitcher to filter my water at home. My skin is clearer. I take it with me when I go out. 11 . our ice and cooking water too. One 10 oz. I refuse to drink sugar on a daily basis. I have several of these recycled water bottles that go in and out of my bags and into my car.Drink plenty of Water Water is the cheapest thing you can drink. Do you really want to be addicted to poison. Water flushes out your kidneys. no more. lemonade was usually for special occasions like holidays and visits by relatives. On my desk at work is a 32 oz water bottle that I fill 3 times a day with Water. Juices. I love sweetened ice tea. I am not as tired.
Our so I thought. Congestive heart failure had taken my life away. I loved shopping but I could no longer even go get the food I needed to survive. I caused my own anemia. I have not had an acute attack since. It took me years before I acted on what the one doctor said to me.Have a daily plan for exercise Taking Responsibility I used to think that exercising was grueling work. I have Gout. I had a week to think about it and I went over and over what I ate. That was the furthest I could go. I don’t remember her name. 60. 70 year olds running marathons on television. I knew that if I ate everything in sight I would get fat. I knew I had a lot to overcome so I took it slow and easy. I took responsibility for all my health problems and taking responsibility put me on the road to healing. I knew that I was predisposed to hypertension. I caused it all. when I ate. My medication did not treat or cure my condition. Cardiologists. I recall one doctor. art fairs and art exhibits. I would not have needed to go to the emergency room because my hypertension would have been under control. no more blaming my genes. it runs in both sides of my family. no more blaming my lack of income no more blame period. I caused my own weight gain. When I was in the worst part of my illness I could only walk from my desk at work at to my car. I spent a lot of time observing my body and how it reacted to certain foods and certain activities. I no longer felt sorry for myself. I loved going places. 12 . My pills kept me from having a heart attack or a stroke and they kept me a live. I had to find a way to sit down several times during a single visit. Short walks got longer. museums. I could not walk. I caused my own hypertension. When I was admitted into the hospital I probably saw six different doctors. much more. I was responsible for my own pain. Is it possible I responsible for my other problems too? More thinking. Who wants to torture themselves? Not me! It took me years to realize that exercise is a gift that I give my body. I could not do any of the things I really enjoyed any more. telling me that she had seen a case like mine before and that patient was able to run marathons now. I had caused my own pain based on what I ate. I had to have my teenage son help me walk or I had to crawl to go to the bathroom. Emergency Room Physicians. how I felt and discovered where I went wrong. everyone else gave me pills and sent me home with a bunch of papers to read about my condition. She was the only one who said that to me. But that was just not true. but I wanted more than that. more mulling more. If I went grocery shopping. I was too fat to walk on crutches and an acute attack of Gout made my feet so enflamed and swollen I could not put any weight on them at all. This revelation was critical and it became the turning point for me. my regular doctor and a few doctors I have no idea who they were came to see me. General Practitioners. much. Sitting there feeling sorry for myself I realized I had to figure out what triggered my Gout. journaling and I realized that yes it was true. but I ate it anyway. I knew that if I had gone to the doctor when I first got sick. I had a major flare up that left me sitting at home for an entire week. No more pity parties. I saw 50. I considered any movement a form of torture. At first I told myself it was a part of growing old (I was 45). I had to make a choice to live or to die.
If I had errands to run after work I parked farther back in the parking lot. What excuse would I possible have? I have all my limbs. She had 6 children and weighed 115 for most of her adult life. 20 minutes of my hour long lunch and 10 – 15 minutes in the evening.00 and all I needed were my gym shoes and time. We looked like a parade.I recall watching an Ironman competition on television and watching a man with a prosthetic leg and a prosthetic arm run a marathon. At first we just circled the block 2 or 3 times. Rewards I was important for me in the beginning of exercising that I reward myself for achieving the different phases of my work out. I forced myself to walk more and farther. None of my gifts were food related and they all supported my workouts or were something I really enjoyed (the candles). Once the weight starting coming off I had to alter my clothes to fit and I could wear some of the clothes in my closet I had not touched in years. She would let us join in as long as we did not get in the way. I watched breast cancer survivors walk for 3 days and I cannot walk for 20 minutes? They did not let anything keep them from achieving their goals. my sister and brothers sat on the sofa and watched. All six of us! Momma pushed the stroller with my youngest brother in it. The pounds began to come off. I would walk at home in the morning for 20 minutes. Momma was back down to her 115lbs which she maintained for the remainder of her life. my ankles stopped swelling up and I 13 . It cost $10. he did not use his infirmity as an excuse to not run. So I started walking. Obviously. my mother. the very least I could do is get up and walk around the block. by the time his first summer was over. I walked and walked and walked. I can remember her watching Jack Lalanne on television (shows you how old I am) and exercising along with him as me. My legs would ache after about 20 minutes. If you are working out sometimes you will not see results for months and you need to keep yourself motivated.000 steps. You don’t need to join a gym to exercise I grew up with a great example of exercising. At the end of my first month I bought an mp3 player to use during my walking. There were no exercise gyms in those days so we walked. I walked up the second floor in our building to go to the bathroom. My circulation was so poor that 20 minutes was the most I could do at one time. I found I had to break my walking into 3 parts throughout the day. I pushed myself to get to the 10. The third month my reward was 2 new sweet smelling candles and a new water bottle for my desk. So I bought a pedometer. We did not go far. My youngest brother was born in February. Before long I could see the results and so could everyone else. Rewarding your efforts is a good way to do this. The second month my reward was a fancy pedometer and wonderful smelling shower gel. I still fell about 2000 steps short so I parked my car farther from the front door at work. I pulled the wagon with my little sister in it and my 2 brothers walked along between us. After my youngest brother was born she really worked to get back in shape. then after a while we would venture to the park. Was I so different? Watching these individuals motivated me to make the changes I needed to get off the couch and get moving. I could walk further. Momma would circle with the stroller and we played on the swings and slides.000 steps that will help maintain a healthy heart. I had heard about the 10.
If you cannot afford a Gym membership. Walk in the building that you work in. weights. so why not buy used equipment to use at home. barbells. mats can all be found if you are patient and visit often. Where there is a will. Get there early and spend the first part of your morning stalking the halls walking. there is a way. it’s an old fashioned way to workout but it is also cheap. dancing. Yeah. If you cannot exercise in your apartment because it disturbs your neighbors. Friends and family may not like the changes you are making in your life or in your appearance and they may give you a hard time and it may need your reward to help keep you on track. I paid $3. walking up and down the stairs is very good exercise. go down in the basement. I could not afford to buy weights when I started. You can do these at night after the kids are asleep. The changes in my body and in my life became my reward. They are perfect for winter mornings when I cannot go outside and walk and I change them up so I have some variety. You are inside and out of the elements. The selection of items it always changing and you cannot beat the prices. • • • • • 14 . I love thrift stores and I have several that I visit on a regular basis.75 apiece. I went to the Goodwill and bought old VHS videos for $. then these are for you Cheap Exercises • • • Walking – Is free to walk on the sidewalk or in the street if you are so inclined Walk inside a building if you are afraid to be outside. Your backside will shrink in no time.00 for the step I use on the step aerobics tape I use. stair stepping machines. or in the morning before anyone else wakes up. Walk in the mall. a Sweatin’ to the Oldies with Richard Simmons and an ancient Jane Fonda tape I bought when my son was small. walking and more walking. lunch time is perfect for walking around your office. But keep giving yourself rewards even after because you may need it. An old one will do as long as they get you moving. I see seniors doing this all the time. so I used canned vegetable as my weights and moved up to Spaghetti Sauce cans for my arms. Use exercise videos – no you do not need to buy a new one. Bicycles. shaking or walking. She did it for months until she could handle the stairs. all the machine there are used by hundreds of people. One lady goes down to the storage room in the basement of her apartment building and plugs in her little TV/VCR each night because she had nowhere else to go.could fit into my shoes again.This is great for mothers with small children. I figure that if I go the gym. I find exercise equipment dirt cheap there. I still use an old Weight Watchers tape I found.
• Make taking care of your body a priority in your life
It took a really long time for me to realize that caring for my body is really, really important. Taking care of my body used to be something I did when I had the time and I never seemed to have the time. Doctor visits were put off until I was really suffering. My son’s health was of paramount importance to me. I took him to the doctor all the time and I am sure the pediatrician thought I should be up on the table being examined too. It took me realizing that if I was not careful. I would leave this world at an early age. I would leave my son to fend for himself without a parent to help and guide him. By the time I started my task was enormous. I was obese; I had congestive heart failure, kidney failure, severe anemia and gout. It was when my doctor told me I was borderline diabetic that I knew I had to act. I could not handle one more medication. I could not manage another disease. I was sick and tired of being sick and tired. I knew that taking care of my body took time and dedication and I was willing to do whatever it took to get better. I was getting to the point of my life when my child was becoming independent and therefore I could do some of the things I wanted to do. I did not want to die before I saw my son married and I wanted to help raise my grandchildren. I knew that the choice between life and death was in my hands and I did not want to die. These are the basic steps you should follow, just to get you started on the road to better health. A. Find a Good Doctor – For me this took some doing. I rejected my first doctor because she was too mean. She kept saying lose weight, lose weight but she gave me no real answers on how to accomplish this. I had a two hour physical exam with her and never went back. She was a good doctor but not what I needed. My second doctor was a dream. She understood that I had spent the last 20 years ignoring my health because of my child and my work and she helped me understand how to achieve some of my goals. She talked to me not at me. I am not a child; I needed a conversation not a lecture. I trusted her. This was critical for next step. B. Do what the doctor tells you to do – I had so many health issues that I needed my doctors’ guidance constantly. I had several doctors, but she was my primary care physician. I had a cardiologist for my heart, and a nephrologist for my kidneys and gout. My cardiologist had recommended a pacemaker for my heart. I did not want surgery. I wanted to get better. C. Take charge of your health – My body belongs to me, your body belongs to you and it is imperative that we know our bodies and know when we have a problem. For many years I did not listen when my body told me something was wrong. I waited until I became so sick that I had no choice but to see a physician to help me overcome a health crisis. D. Every part of my Body is Important – As a lesser issue I have always had eczema. My skin will flake and peel if I don’t take really good care of it. I use certain soaps and make-up in an effort to control this problem and avoid flare-ups. This lesser issue can become critical if I don’t take care of it on a daily basis. Skincare care is important. Brushing my teeth several times a day, visiting my dentist and taking care of my teeth keep me from having cavities and root canals. Even something as simple as wearing my hair in a looser pony tail so my scalp does suffer undue 15
Every part of a woman body needs and deserves special attention. I would have put the mask on my son first because I want him to live. If I had put the mask on me first. 16 . or go out with the girls every week. I don’t have time to cook. The truth is taking care of yourself is the best thing you can do for your family. weaves and wigs until their natural hair falls out of their head.stress. I believed it and I lived it for many. Maybe he keeps the mask on and lives a motherless life or maybe he sees me passed out on the floor. A mouth full of missing teeth is not attractive. Some women use chemicals. The pursuit of Beauty claimed their Health. I thought it was noble to be so busy and doing things for other people instead of for myself. You cannot live a happy life if you are always sick. you have time to take care of yourself.One of the most devastating things I have ever seen is woman who has lost her hair because of Beauty. I never wanted to see myself as selfish or to have other people see me as selfish. I believe there is not a more complex an organism in the world than a human woman’s body. It is self-preservation. In their attempt to be beautiful. I wear socks with extra padding at the bottom so my tender gout ridden feet don’t suffer any more pain than necessary. I put the mask on him and I pass out and die. Just like they tell you on the airplane to put your oxygen mask on first and then put the mask on your underage child in the event of an emergency. I will be alive to see him wear his mask and we both live. The first time I heard this it made no sense to me. No amount of makeup will fix this. If you have time to watch television. talk on the telephone with friends. I thought taking care of me first was selfish. I don’t have time to weigh my food. E. This was a lie that I believed for many years. Bad Health robbed your of your smile. many years. for your job. your teeth will fall out or have to be pulled out of your mouth. removes his mask and dies alongside me. The hormones and stresses we endure on a daily basis mean our bodies always require our loving attention. Taking care of yourself means you live and everyone in your life benefits. But of course the problem is that because I did not think of myself first. False teeth are expensive. chat over the back fence with neighbors. they have lost the health of their scalp and therefore lost their hair. I always had an excuse for why I could not take the time necessary to take care of my health. A lack of dental hygiene will steal your smile. If you do not take care of your teeth. Excuses I’m too tired to exercise after work. There is absolutely nothing selfish about it. for your spouse and for yourself. Do not let Beauty rob you of Health and don’t let Health Rob you of Beauty.
Writing down that you put 3 sugars in your coffee or that you had a coke with you lunch instead of water makes you realize how you eat so many calories. These are mine. Write down every bite. I forgot about the snacks. I thought “What Treachery!” Who wants to do this? Who has the time? It is one of the best pieces of advice I could anyone who really wants to lose weight. I was shocked when I sat down and read about what I was doing. starting the laundry and eating chips that were sitting on the refrigerator. For years I told myself I was not a big eater. maybe a tomato slice or did I have cheese. I will lie to myself if I am not careful. I will forget to write down the chocolate bar I ate at my desk or the soda I had while driving. When I first started doing this. one in the car on the way to taking my son to his soccer practice and another late at night after I put him to bed. If you are serious about losing weight you will do this religiously at least at first. a boiled egg.Know how much you are eating Keep a log of every bite you eat. croutons. I would take my son to a game and I sat eating a hot dog and drinking yet another soft drink and talking on my cell phone. They work! 17 . I am religious about writing down what I ate and yes. the details are important. There were days when I had 2 dinners. Once I got home there was the cleaning. and eating in my car. If you have bad habits that need to be fixed make up a rule for yourself and think enough of yourself to abide by your new rule. Make some New Rules Because I eat automatically I had to create some new rules to live by. Blue Cheese Dressing. French fries and soft drink while driving. but my rules are effective. At the end of the day you are going to review what you ate. shopping and usually lunch was fast food in my car. My tone is harsh. running to and from. make up your own. Yes. I ate a cheeseburger. how noble of me. Once you start to analyze why you eat what you eat you may need to create some rules for yourself. write down every slurp. My rules are aggressive and in them I talk like I am talking to myself. I carry my notebook with me everywhere I go. A lot of my eating was mindless eating. and every snack everything that comes across your lips. I was deluding myself. Once home I made dinner for him (with a few bites to Mom to verify the taste) and later in the evening a finally sat down to dinner with friends and had no problem stating that was starving and had not eaten anything since breakfast. Don’t share what you are doing with anyone. every drink. I would go out to eat breakfast and start my errands. I was shocked at what I ate. These are based on my own quirks and the fact that unless I sit down in a chair and consciously think about what I am eating I feel like I have not eaten. I had a salad. bacon. I forgot about the meal I ate in my car. I did not understand how I could continue to gain weight when I did not eat that much. it is a private affair. This is your personal private business and no else needs to know what you are eating. snacking. but necessary. Look at your situation and why you eat the way you do. admonishing Wanda not to eat the way I used to. picking up dropping off. looking at all the dirty details is difficult. eating that piece of cake at work or that bagel or doughnut. I forgot about eating at the game and the nibbling I did as I cooked my son’s dinner. What did I put on it? Was it just lettuce and cucumber. Saturdays were a feast. I was shocked at how much I ate.
lunch. Drinks.) No eating at the movies – I know you like to have a snack while you watch. Either bring your own snacks (purse sized and healthy) or give it up. I acted like was hiking across the desert. Plan your meals – I used to pretend the only food available to me was what I carried so I had to be sure to pack everything I needed.My Rules No eating in the Car. no cakes (I cannot tell you how often I have taken the piece of cake and thrown it in the trash can when no one is looking.I don’t care if you did not eat since yesterday. food. I worked out this morning. I pretended I was going on a journey before there were fast food places on every corner. These rules do not have to be permanent. but they are not for you. No eating the office food – I know you love bagels from the bakery down the street. snacks and something to read in case I got stuck with nothing to do. No eating out of vending machines – I don’t care how hungry you are. I had to take a day’s worth of food with me when I left my house in the morning. They will definitely help you begin the thoughtful process of keeping track what you eat. the last thing I want to do is destroy my eating for today with a piece of cake I don’t want or need. You are not 3 years old you can wait until you get home to eat. No tiny sliver of pie. This will teach you to always have your own snacks available. snacks all of in are in my bag. I took water. vitamins. 18 . You will find that you enjoy being in control of your eating especially since you gain a healthier slim body.
So each bag contains roughly 4 ounces of peanuts. of turkey and once I’m done the bowl gets washed along with my regular dishes. The little snack size bags are a must for any smart kitchen. 2 oz of sliced turkey is 90 calories. This is when I started using my scale regularly. They are small enough to put my vitamins in or count out 12 crackers and put them in here. So I plan to take my snacks with me in my lunch bag in one of my little snack bags. I needed to stop eating out of the vending machine at work. out and ate that I would have a healthy snack for 170 calories instead of a peanut feast at 680 calories. weigh it. You can eat whatever you want if you plan your meals ahead of time. Weigh it when you get home and put it in a little snack bag and stow it in your fridge. I have had an urge for salty food so I buy a bag of peanuts from the Dollar Store. But what does 2 oz. If I had weighed 1 oz. If I had looked at the packaging first and determined the calorie count I could have saved myself some trouble. I split up the contents into 4 bags and now I have my snack. It will definitely save me money and I believe if I do it correctly this move will also help me cut my calories. I have the kind that has a little bowl on tip so I can measure an ounce of peanuts or 2 oz.Buy a Kitchen Scale I did not understand the need for this until I started preparing my snacks. I save money over the next two weeks because I am not buying my snacks every day. The point is you control what you eat by controlling the portion sizes. look like? Do not guess. but the scale is starting to creep up so I do a little investigating. No don’t take the whole box of crackers with you to work unless you want to find yourself eating the entire box as a snack. of peanuts is 170 calories. I paid less than $10. The package is 16 ounces and I split it into 4 snack bags. 19 . I have 1 oz of cheddar in my morning omelet. I added 680 calories to my lunch bag each day by adding and eating the peanuts. According to the packaging 1 oz. what does 1 oz of shredded cheddar look like? Weigh it and don’t guess. This is a great snack.00 for my scale at the local grocery store and I leave it out on the kitchen counter so I don’t forget to use it.
The item with the highest calorie content is the fried chicken. I look up everything I have in the salad in the calorie counter. Now I need to make a choice.com. You stop following the plan or you start ‘cheating’ and you lose the benefits of a severely limited choice in food or in amounts. reduce your calorie intake by 200 calories each day for a week and see if you have any results. You can make an informed decision once you have all the facts. sleep and water intake. you rebel. Now I have been eating this salad for several weeks. but I am not losing weight. Not the lettuce. Why can’t I eat what I want? Why can’t I have the food I want? This problem is solved once you take charge of your eating. weight. I was amazed that once I shaved 1 dinner off a day (I was eating 2 dinners each night) and lost 4 lbs. It is leftover fried chicken from the night before and is delicious. 20 . in 2 weeks. Know how many calories are in everything you eat. With a calorie counter you determine the amount of food you eat and do not rely on the diet to tell you how much to eat. I am looking to get rid of some calories from my daily eating plan so I can start losing weight. Once you get fed up being told what to do. exercising. It is free you just need an email address. but I need to change the chicken. The author of the diet tells you what to eat. A calorie counter gives you the power of choice. Don’t worry you won’t have to do this forever just until you have mastered the art of eating smart and healthy. That’s OK. If you eat 3000 calories each day and you are not losing any weight. This is how you take control of your eating. Start again first thing in the morning. Your Calorie Counter is how you tell where to reduce what you eat. In fact the calorie content for 1 6 oz. A diet puts who ever designed the diet in charge of your eating. I did not measure or weigh anything. Ok that means it is time to stop for today. piece of fried chicken breast is 470 calories. I think of it as a bank account. I found a wonderful website that let me track my eating. the tomatoes. It was the only change I made for 3 months until my scale stopped moving and I had to give up something else.http://dailyburn.Get a Calorie Counter You can buy the little calorie counter books or if you have access to the internet you add one of the many found online to your favorites and just look up the calories amounts as you need them. On a typical day I would eat a chicken breast over my salad. When I dieted I always felt deprived. we are all human. Once I am done with my 1500 for today I act like I am out of money at the store. I have 1500 calories to spend each day. the chicken or the cucumbers. My salad dressing was fat free with low calorie content. I can cut it in half and still have a fried chicken salad with 235 less calories (470/2) or I can select baked or boiled chicken for 150 calories for 6 oz. Based on the information now have I know that I can still enjoy the salad. Diets are designed to limit your food and your food intake. Daily Burn is the website . I eat my breakfast and write what I ate in my notebook and pack my lunch and write some more. Some days you will get it right and some days you will totally blow it. This part takes discipline.
I developed new hobbies. I had gotten so bad than when any type of crisis arose. If I was lonely I ate. My two favorite bible verses are. One bite at a time. I had to be realistic about what I was eating. why I kept eating long after my body was full. I found I was anxious ALL the time. I ate out of habit. Without really taking a hard look why I was eating and beginning to solve the many problems I had with food. Now this one was super hard for me. I now know that the Lord would not have me afraid or anxious of anything. It was not until I realized that I was killing myself that I finally began to act. why I ate continuously although I knew I was not hungry. anger. The slightest thing would upset me and send me running to get a burger. tiredness. why I was eating. I ate continuously throughout the day and sometimes through the night. This process for me was lengthy. I could not change the way I ate until I found another way to cope with each situation. Why I ate is why diets never worked for me. My mother used to ask me this simple question. I woke up each morning thinking about what I was going to eat for the rest of the day. Because I was so dependent on food. James 3:17 and Psalms 9:10. I was dying a slow death by fork. I was able to master this one in about six months. Now I just call someone and talk. 21 . Once I did this I began to work on each problem individually. It was certainly the most freeing. I could never have been successful at weight loss. I started to spend more time with my friends and my family. I no longer eat when I am lonely. was I angry. I spend time doing my hobbies. I could not even begin to think how to solve my problem until I had something to eat. Did I eat to live or did I live to eat? I definitely lived to eat. I made it a point to meet new people and to have a wider range of acquaintances. I had to increase my faith to the point that I now know that the Lord watches over me and I do not need to be afraid. they about not being afraid and trusting in the Lord. boredom. knife and spoon. joy. I ate for reasons far beyond hunger. The truth is I rarely had a chance to really get hungry.Find out what food means to you This was probably the toughest step for me personally. a chocolate bar or some lasagna. I have learned that I can trust that things will be ok and that I am capable of handling whatever comes my way because he is with me always. loneliness. This one took me years to resolve. I pursue my interests. I was kind of like slow motion suicide. Yes. what purpose did it serve? Was I eating because I was hungry or because I had some other needs that were not being met and I was using food as filler? Was I thirsty? Was I tired. I had to change the relationship and take control of my life. I could not understand why until I figured out what food means for me. I was in a relationship with food and food was killing me. fear. I make time to spend with other people. a pizza. what was my emotional state? What else could I do besides eating? Writing in my notebook helped me clarify what was really going on with me and food. I ate when I was anxious. Some changes were easier than others depending on how much I depended on food in that area of my life.
22 . Now I go to sleep hungry and it does not bother me. I had to develop new habits. do you need a hug or a kiss. So my new habit is to sit on the couch for an hour with my feet up reading a book of fiction or taking a nap. If you are struggling with this step you can order – What Does Food Mean to You for an in depth analysis of why you eat the way you do. going to the movies. I would say to myself I will sleep better if I eat a little something before bedtime. cleaning your room. I do not even go into the kitchen until my hour is over. I was greedy. taking a walk. washing the dishes. I always had a snack just before bedtime. It did not matter if I finished eating lunch at 3:00PM. working in the yard. I wasn’t hungry. If I arrived at home at 5:00 it was time to eat again. reading a book. Do you need to pray or cry? Do it. taking a long hot bath. When I came home at night it was time to eat. Taking a shower. folding laundry. praying.Habits I ate out of habit. working on a hobby. taking a nap. The first few times I tried this I did not go to sleep for hours because my body was waiting to eat again to let me go to sleep. Create a list of alternatives to eating. writing in your journal. Sometimes a good cry makes me feel a lot better. talking on the phone to a friend. I had to train myself to stop eating at 6:00PM. dusting. I don’t think about eating until my hour of relaxation is over. go get one. Is you longing physical.
But the last best piece of advice I can give you is “Don’t give up!” This weight loss journey is well worth it. For some this can be a long arduous journey. 23 .Conclusion This is it the entire program. Take each step slowly. but it is a life changing process. Your body will be healthier. Try it! Then move on to the next step. They may require some huge changes in your life. You will find a peace and a joy that you did not realize was possible. You will want to quit. Do one step at a time until it becomes a habit. Once I was doing something for 30 days I found I just did it out of habit. you will get frustrated. you will be fed up and just want to eat a cheeseburger and forget about losing weight. Don’t try to do them all at once or you will be overwhelmed and will end up quitting before you really start. your life will be easier and in turn you will receive the gift of a healthy slim body. Don’t beat yourself up if you do not want to do these steps. It is not a quick fix. They certainly did for me.
everyone could use a little more support. how about some chamomile tea or luxurious bath with plenty of bath salts. Pick a meal and begin to substitute out sodas. Practice what you will say ahead of time. cold water. Pick whatever you want. So I leave a full glass of water on the kitchen counter every night so in the morning it is room temperature. stories of successful weight loss. maybe next time” my favorite “Oh no I can’t have any. Hard time falling asleep. I find I cannot drink cold water first thing in the morning. water with lemon. coffee and make that a water only meal. Water with lemon. Make an alternative action for every circumstance you can think of. Make of list of rewards you could give yourself once you commit to changing your life. Do you know anyone who has successfully lost weight. Overeaters Anonymous is a good group if you have no religious affiliations. I took the freeway everywhere. Look for Motivators. my digestive system cannot handle cold stuff so early in the morning. Your journey may be tough. Just looking at the amount of food you eat will help you change your eating habits. Pick one and get started • Promise yourself you will make your lunch ahead of time. I bough frozen meals at the grocery store to start and began adding my own touches are I became accustomed to taking my lunch. pizza makes me break out in fat all over”. I just finished eating. Build your support system. you stick with your plan. Start switching to water. Clip the success stories and add them to your notebook. room temperature water. When I was offered chocolate my response was “Sorry I’m off chocolate this week” or “You know I am stuffed. • • • • • • • 24 . stories of triumph of the human spirit. talk them about the difference losing the weight has made in their lives. The rib place is on your way home. Build your list of alternatives. start visiting churches or any group that will support your efforts. Make a list of excuses you can give people if you asked to eat something you had not planned. Start by getting your Notebook and writing down what you are eating.GETTING STARTED Try these as a place to start your weight loss. juices. but you must plan it. Even if other people are eating out. Can you take an alternate route? I avoided driving on a main street for months to keep from passing all the fast food restaurants located there.
NOTES _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ 25 . Pick ingredients that you already like (for me that would be chicken) and learn to cook it in a new way.• Begin researching low calorie foods and recipes. The library is full of cookbooks and the internet has even more.
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