I Need to Lose Weight. What Could I Do?

Have you recently thought to yourself, “I need to lose weight”? If so, perhaps you want to know what you could do. The truth is you may know what you could do. You may have a wealth of knowledge and you might have even followed the advice of various experts.

Perhaps you know where you struggle — you start off strong, but struggle to sustain outcomes. This article is written to get you thinking and maybe even curious about translating those thoughts into action while feeling great.

With serious health problems, increased medical costs, epidemic rates of obesity, and a general sense of knowing I “should,” why do so many struggle?

The 50+ million internet articles would like to tell you, or just sell you. It’s hard to know what is true anymore. We now know obesity is a medical condition. The Body Mass Index, a height and weight ratio, has been one measure to define overweight and obesity, though it seems body fat percentages, body’s muscle, bone, fat, water percentages, and bioimpedance metrics are quite common.

We also know there are drugs, procedures, programs, fads, and I tend to think it seems almost anyone can call themselves an expert based on the many tools and services claim they understand. I want you to ask: What is best for your health, happiness, and vitality?

A healthy weight is an important part of health, wellness, and vitality. We have all experienced or know of a family member with weight-related health conditions like high blood pressure, high blood sugars, sleep problems, high cholesterol, pain, depression, anxiety, and hormone dysregulation.

Turns out, there are many reasons to lose weight, including health, wellness, or maybe even someone else that you care about. Yet, even knowing a healthy weight is an import part of health, wellness, and vitality does not equal a lifestyle of healthy choices.

It can be difficult to decide what to do for one reason because they all tell you how fantastic and effective they are. Did you know that the studies have shown that just about any diet can result in weight loss?  That when you look at most programs, they address weight loss and management, and include fitness, nutrition, behavior, and some kind of behavioral change?

What most do not point out is the abundance of evidence towards a healthy lifestyle is practicing a whole food, plant-predominant diet with regular physical activity, restorative sleep, and stress management.

Instead we have articles running the gamut on how to lose weight fast, quick, naturally, with this or that eating habit, or this frequency, intensity, time, or type of exercise.

So maybe instead of arguing about how the programs differ, we can unite in what worked for you. I would love to hear what worked, what did not, why, and see if we could use this strength because I believe you have the ability.

At this point it is no wonder that one in three Americans are obese. The media content is confusing. The messaging can stray from the fundamental evidence and maybe at the end of the day it really does not matter who or what works as much as are you meeting your objectives. The good news is that you could treat, prevent, and even reverse your health problems and start feeling well and vibrant. Luckily, change does not have to be drastic.

Diet, exercise, and behavior change are undeniable influences on health. Sure, it matters what you eat, but how and when you eat are equally as important. Knowing what to do versus how to do it are different. Remember all that knowledge does not always translate into action but what you likely do know is it is hard to lose weight and keep the weight off. It is much easier to eat 500 calories than burn off 500 calories.

Losing weight can be confusing, frustrating, and outright difficult. My weight fluctuated from 160 lbs to 240 lbs as a 6’2″ male. At 160 lbs I was training for triathlons and playing tennis six plus hours a day. At 240 lbs I welcomed a bottle of a Napa Cabernet, steak, and cheesecake followed by a breakfast burrito just to start the next day off right.

I felt fantastic at 160 lbs but I never had my “six pack.” I felt terrible at 240 lbs and even today that meal sounds fantastic. I had personal trainers, dietitians, meal delivery, and physicians telling me what I could do, but no one asked me how I felt. No one knew that the Cabernet, steak, and cheesecake was a reward. I was lonely but not with my wine.

I had hypertension, heart disease, obesity, shortness of breath, depression, anxiety, and felt hopeless. After two hospitalizations, I finally got it. See, during the first hospitalization, I was not ready. The second one stays with me to this day. My mom was at the end of the bed. She did not say a thing. We did not exchange any words. We did not have to. That was all I needed to initiate a change. Sometimes we change for ourselves, other times health; for me, I started for my mom.

Steps to Take Toward Losing Weight

So what could you do to get started? Below are a couple ideas to think about.

You could:

  • Identify what stage of readiness for change you are in.
  • Find the Transtheoretical Model (Stages of Change) here: www.prochange.com
  • Initiate change with small attainable steps focusing on what you could do today.
  • Work towards SMART goals: Specific, Measurable, Attainable, Realistic, Timely
  • Start with a specific action today. Then create goals for the week and month that are measurable. Need help? Just ask. I would be happy to help.
  • Ask yourself, what has worked for you? What have you done well?

Sometimes we forget to focus on what we do well. Other times we disqualify the positives. The emphasis here is on your abilities, potential, and values.

What are your values? Why are you doing this? I initiated change for my mom. I sustained change for me. Maybe health and feeling happy are one of your values, you just aren’t where you want to be.

  • Do you need accountability? Do you need reinforcement?
  • Could you eliminate a certain food group? What would happen if you went through the house and threw out the sugars, salts, and alcohol?
  • We can focus on how to differentiate physical from psychological hunger later. I think this is very important.  Do you know how?
  • Can you identify your triggers or the antecedents that contribute to you making a poor diet choice?
  • Are you an emotional eater? Do you reward yourself with food?
  • Do you forget to eat? Are your eyes bigger than your stomach? Do you make the wrong choices when you are stressed?
  • Do you hate the gym?  Do you have the right clothes to exercise in?  What type of activity do you like?
  • Do you track your intake? How do you track your exercise or dietary habits?
  • Is tracking problematic for you? Maybe you perceive tracking as a chore? Do you utilize any technology? Keep in mind that tracking does not have to be a long-term objective.

Knowing what to do and knowing how to do it are different. Some believe this begins with what you are thinking. The hard part is slowing down enough to identify when those problematic thoughts get in the way.

Google or search with your favorite browser “cognitive distortions.” These are thinking patterns. It may be difficult to determine thinking patterns in the moment. Ultimately, we want to connect the thoughts to a feeling and action. Sound difficult? I can help, it does not have to be.

Quality sleep can be pivotal. Water consumption can be pivotal. Do you know how to start?

Could you apply a SMART goal to drinking more water? I think so.

Chances are, if you have read this far you probably relate to something written. Are you looking for new tools? Are you looking to initiate change and share your story? Maybe you want to stop yo-yo success. Whatever the reason, I believe I can educate, enable, and empower the attainable change you desire.

Still worried if I am a good fit? This is one reason our initial appointment could be FREE. For all I know, you may not like my colorful socks. I want to make you comfortable by being helpful, nourishing success, creating safety, and guiding through to resolution.

Schedule an appointment today.

Photos:
“Be able to love”, Courtesy of Lesly Juarez, Unsplash.com, CC0 License; “Man at the Crossroads”, Courtesy of Vladislav Babienko, Unsplash.com, CC0 License; “Change”, Courtesy of Ross Findon, Unsplash.com, CC0 License; “Together, We Create!”, Courtesy of “My Life Through A Lens”, Unsplash.com, CC0 License

Quotes about Losing a Loved One: Comforting Bible Verses to Soothe Your Soul

Grief. It’s not something that we can emotionally prepare ourselves for, regardless of whether we’ve had time to consider that a loved one will leave us through illness or if it’s a sudden death that turns our world upside down.

Grief also doesn’t follow an orderly timeline – friends and family may encourage us to “take the time we need,” implying that after a “reasonable” period we will move on and life will continue.

But the pangs of anguish can sweep in at the most unexpected moment; such that we can also resist the grieving process and block it out because it is just too painful.

Grieving is critical, however, and has even been described as medicine. A season of grief is what God gives to us in order to cleanse our souls from the agony and to set us on the path towards healing and wholeness.

He also gives us comforting Bible verses for death and Bible verses about grief that we can meditate on, knowing that it is the truth contained in his Word and the power of the Holy Spirit that will give us the daily help that we need.

Bible Quotes about Losing a Loved One

Here are some Bible quotes about losing a loved one to reflect on in this difficult time:

In our sadness

These Bible verses about grief and sadness show us that life here this side of heaven will not be easy. In our lives, we will experience heartache, suffering, and struggle, but God’s Word promises us that Christ will be there with us.

He won’t give us more than we can handle with His help, and even our lowest times can be used to glorify God. God loves to draw close to us when we are most vulnerable, tending to us like a loving father and being compassionate and full of mercy.

The Lord is close to the broken-hearted and saves those who are crushed in spirit. Psalm 34:18

Grief can be overpowering. It can make us feel as if we are in a long dark tunnel with no light at the end. But this verse teaches us that even in the midst of soul-crushing grief, God has mercy on us and heals our inner hurt.

Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4

David knew grief and this is why many Psalms address the topic. Psalm 23 is possibly the best known of all of David’s Psalms. In it, he describes the rest and peace that God provides.

When David was facing death (whether his own or that of someone else is not clear), he found solace both in God’s discipline (God’s “rod”) and guidance (God’s “staff”). In other words, God is taking care of David both through daily guidance, instruction, and wisdom.

In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans.Romans 8:26

Prayer is the way we communicate with God. But because He is a holy God and we are sinful people, we don’t know how to pray properly. This is even more the case when we are in the midst of grief.

However, Paul informs us that though our prayers may seem ineffective, scattered, or distracted, the Holy Spirit stands between us and God and makes intercession for us. There is a great deal of mystery here which is beyond our ability to understand, but at the very least we have the comfort that our prayers are heard by God no matter how insufficient they may seem to us.

Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.2 Corinthians 1:3-4

When you’re seeking strength

As we read and meditate on Bible verses for grief, we see that we do not need to muster up the strength to get through each moment and day; God calls us to hold on tightly to Christ and He will give us the strength and grace to carry on. He is an ever-present help in need, and, even when life circumstances seem unbearable, he can give us peace which transcends understanding.

My grace is sufficient for you, for my power is made perfect in weakness. 2 Corinthians 12:9

This verse has provided comfort to many in their grief. No matter what we are going through, the grace of God is enough for us. We may be weak, but His power is demonstrated in the midst of our weakness as he lends us his strength.

God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth gives way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging. Psalm 46:1-3 

When our world seems to be crashing in and trouble and grief are on every side, this verse offers us the comforting knowledge that God will defend us and strengthen us. Even though everything around us might be falling apart, God is the one source of stability in life.

My flesh and my heart may fail, but God is the strength of my heart and my portion forever. – Psalm 73: 26

Though we may feel ourselves to be at the end of our rope we can count on God to be our strength and our inheritance. This means that no matter how bad things are God will still do good to us and help us to get through the though times.

How we see death as Christians

If the loved one you are grieving was a believer in Christ, it is encouraging to remember that, while the pain of loss is arduous, you will be reunited with them for all eternity when Jesus returns! The following verses about death point to this amazing hope. Reflecting on the reality of heaven is uplifting.

If they did not know the Lord, you can seek refuge in the knowledge of God’s absolute sovereignty and that this life, with its pain, is temporary – we can fix our eyes on what is unseen and rest on the truth of God’s Word.

He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.Revelation 21:4

This verse speaks about the world to come. The New Heavens and the New Earth will be free of sadness, tears, and pain because this present world will be renewed. Whatever grief and misery the Christian may experience here in this world will be done away with by the presence of God, Himself.

Additionally, even the source of the grief will be no more because the old world will be forever gone. Though for now, we live in this world, we can be comforted by the thought that this life is not all that there is and that all will be made right in the next.

May the Lord meet you where you are at in your grief, and may you rely on him, through these Bible quotes about losing a loved one, and grow ever deeper in your knowledge and faith of God.

Christian Grief Counseling in San Diego

If you’re looking for a grief counselor in San Diego, we invite you to browse our counselor directory or call our scheduling assistant to make an appointment. It would be our privilege to walk alongside you as you navigate the various stages of grief with the Lord’s help.

Photos:
“Reading”, Courtesy of Lisa Fotios, Pexels.com, CC0 License; “Grieving Alone”, Courtesy of Pixabay, Pexels.com, CC0 License; “Contemplation”, Courtesy of Yogendra Singh, Pexels.com, CC0 License; “The Long View”, Courtesy of Pixabay, Pexels.com, CC0 License