Diets don’t work for long. No one wants to live a life of deprivation. Little lifestyle changes made the difference for me!
I’ve lost 20% of my body weight and have kept it off for 7 years!
I know your battles my friend because they’re mine too.
I’m five feet tall with a petite frame and I gain weight easily.
I love to cook and bake and eat good tasting food.
I eat when I’m stressed and sad,
to reward myself and to celebrate with others.
I’ve tried lots of diets and programs.
I want to give you hope that you can make little changes just like I did! These lifestyle changes are now a part of my daily habits, which I can keep doing for the rest of my life.
Here’s an outline of the first 4 camps up the Mountain of Health and Well-being.
For those of you who have been part of our climbing team from the start take a look back and see how far you have come!
You’ve done a good job of climbing.
If you’ve had a few falls that’s O.K. There is no condemnation here.
Just pick the camp that is right for you and get climbing again.
If you are new to this blog…yahoo, so glad you are here! Start out at Base Camp today!
Click on the link and you’ll get the information for that little step!
Nutrition: Switch to a smaller plate or bowl at each meal or snack.
Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.
Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.
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.
Mental: Identify 2 lies you say to yourself. Replace those lies with truth statements.
Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here’s a good one. “I can do all things through Christ who strengthens me. Philippians 4:13”
TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!
Every mountain is climbed one step at a time!
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