Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13
Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.
Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.
Exercise:15 minutes of exercise per day, break it into 5 minute periods if you need to
Mental:Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily. ‘I am a beautiful beloved daughter of the King! I am making small changes to be healthy. Taking care of me is important’.
Spiritual: Pray and share your concerns with Jesus. Memorize a verse. Here’s a good one. “Show me your ways, O LORD, teach me your paths. My hope is in you all day long.” Psalm 25:4,5b
Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary.
Once these steps become habits move to Camp #3.
CAMP # 3
Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.
Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.
Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.
Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10
CAMP # 4
Nutrition:Add 1 serving of fruit – 1 small piece of fruit or ½ cup of cut fruit to 1 meal. Continue using a smaller plate. Drink water as your main beverage.
Exercise: Continue with 20 minutes of exercise daily. Add incidental exercise to your day. Examples are: take the stairs, park at the far end of the parking lot, walk during commercials.