Monday, December 31, 2012

Interested in Losing Weight? A Bit of Encouragement and Tips.

As we start the new year, many of us are interested in losing weight. If you do need to lose some weight, let me encourage you and also share a bit of my weight loss journey. I hope it could be helpful as you start your journey.

At the beginning of 2012, I was in bad shape. For many years, I settled for being 10-15 pounds overweight. I attempted to lose weight a few times, and would lose five or ten pounds but quickly gain it back. Then three years ago, I began having some health issues that resulted in 35 pounds of weight gain, complete loss of energy, and I was very discouraged & depressed. I struggled through work, and by the time I got home, I pretty much didn't get off the couch. I would get winded climbing a set of stairs. I hated how my thighs would rub together when walking, and I developed a bit of a waddle so that they wouldn't rub together. I could only jog for one minute on the treadmill. At the end of the running, my back hurt horribly due to too much weight on my chest. I didn't play sports with my kids, not wanting to put out the effort. I easily broke out in a sweat, even from simply walking around a store.

I was now 40-45 pounds overweight. I knew I needed to change things. I knew that my past attempts were not successful. I also knew that I didn't want a short-term fix and then gain the weight back. I wanted long-term results. I wanted to not only lose weight, but have more energy, be able to play sports, and feel better about myself.

Let me share a few things that I've learned this year that may be of help or interest to you.

Weight loss
My plan of attack was to begin counting calories and eat better. I also planned to exercise consistently - lose some weight via the treadmill and not even attempt to jog until I had lost about 20 pounds. In order to lose weight, I did the following:
  • I downloaded a free iPhone app called MyFitnessPal (also available for Android and the web). In the past, I had always avoided counting calories because I thought it was way too hard. This app has most foods and restaurant items already in it. So, in less than a minute, I can add my calorie/fat/carb intake. The app keeps track of the calories, my suggested limit, and weight loss progress. I set a goal of 1.5 pounds per week. I wanted the weight to slowly come off, and that I was truly losing weight and not just starving myself. I have meticulously kept track of my calories all year. To me, what is important is that my weekly amount is right around my goal; some days may be lower, some days higher. Viewing it from the weekly standpoint, I can then have a day where I may "splurge" and eat extra.
  • I tried to change some eating habits. I don't eat much food now late at night. I try to eat a decent breakfast. I try to eat more light snacks when I get hungry so that I don't get to a point where I am starving. I eat less junk food. Other than that, really I am just trying to eat normal portions of foods and I did not eliminate particular food items from my diet.
  • I began exercising consistently. As a family, we began doing workout nights three times a week. I often did an additional workout day on my own. I exercised for about 45 minutes each session. We rotated between workout stations, with 10 minutes each of Zumba, weight lifting, treadmill, and floor exercises.
  • After losing 20 pounds, I began very slowly to add jogging to my exercises. I knew that with a bad back, I couldn't progress quickly. Even though I was in better shape by this time, I could only jog for 3 minutes before feeling like I was going to die. The reason I wanted to jog is that jogging/running is one of the best ways to burn calories and get into better shape. Over the past several months, that amount has increased to the point where now I can run for 5 miles (about 45 minutes) straight.

Progress to Date
So far I have lost 35 pounds. Usually during the holidays, it is very easy to gain 5-10 pounds. For me, I have stayed the same weight during the holidays - neither gaining nor losing weight. While I haven't been losing the weight these past few weeks, I have definitely been eating more than normal, including lots of sweets! Due to my weight loss, I also have much more energy and feel better about myself. I have discovered a love for running that I will discuss in another blog very soon. I have began wearing a size smaller pants, and some Large-size shirts instead of X-Large. It is amazing how different it feels seeing some shape to the body instead of trying so mask it with larger clothes.

Keep It Simple
Really that is it. It sounds simple because it really is simple. The hard part is the discipline. I tried not to get too wrapped up in the exact calorie counting or overdoing it on the exercise. What I wanted to see was progress. Here are a few things that I began to notice that seem to help:

  • Drink water consistently. Try to avoid other beverages.
  • Don't eat much within an hour or two of going to bed. A very light snack of some meat and cheese usually curbs the junk food urge.
  • Sugars and fast food is addictive. If you can break the cycle of that addiction, it makes things easier. Also, realizing that in order to exercise off the number of calories in a Big Mac may take an hour and a half, it is less incentive to get one in the first place!
  • Plan a consistent exercise schedule. Make it a priority for yourself and within your family. Don't make excuses.
  • Exercise at home if possible. Yes, gyms are nice, but it also be less motivation if you need to get all dressed up and drive to a gym. There are many exercise routines that you can do very for no cost or very inexpensively right in your home.

Encouragement
If I can do it, so can you! I had attempted to lose weight numerous times, I was very unhealthy, I didn't have much going for me. But I did it. I stuck with my New Year's resolution. There is not a quick and easy remedy to losing weight that truly works. Losing weight is work, but it also is so rewarding. Let me encourage you to "Just Do It!" Just go for it. Be consistent. Be resolved to make a change. Be willing to make changes for yourself, your health, and for your family's sake. As time progresses, it becomes less work, and more of a lifestyle change. As you exercise more, your body begins to actually enjoy and crave exercise; it is not punishment but revitalizes you. As you exercise, your mind becomes less stressed, and you begin to have a better outlook on life. You can do it! Make this your New Year's resolution and be rewarded and transformed by your efforts!

Friday, December 21, 2012

The End of the World - Are You Ready?

Today is supposedly the end of the world.  There are lots of End of the World parties happening.  Lots of jokes about it.  Everyone laughs.  Everyone mocks it.  Yeah, the end of the world.  Right.

I have never believed that today would be the end of the world.  The Bible says that no one knows when the end will come.  I confess, I too have joked along with others about today being the end.  But under all of the joking, something has been bothering me.

What is bothering me is that everyone really thinks that the end is just a joke.  That it would never happen.  That life will always just continue on.  And it is then mocked.  The end of the world parties are an example of a the mockery.  People are saying in their own way, "Let us eat and drink for tomorrow we die.  Let's party now while we have the chance.  No need to examine our lives; let's just live it up."

While I don't believe that today is the end of the world; there is a chance that it could be the end for one of us... or maybe next year... or in five years. We don't know when "the end" is for each of us.  So many people die prematurely; accidents, health issues, disasters, or tragedies happen all the time.  And the Bible is clear that there truly will be an end of the world. There will be an end of each of us individually and collectively.

Consider these questions:
  • How would we act if we knew our time was short?  
  • What if today truly was the end of the world?  
  • Are we right with God?  
  • Do we know where we will go after death?

I believe many of us Americans really don't want to know the answers to those questions, or we don't like the thought of it.  So we ignore it with jokes, parties, and entertainment.  But it is not a joke.  Life is not a joke.  Life after death - heaven or hell - is not a joke.

I encourage you to think on the questions above.  Let me ask you one more question: Do you have a personal relationship with Jesus?  If you know things are not right, then please get things right with Him.  If you don't know how to do that, or would like to talk about it, I'd love to be able to help.  I, or another Christian, can show and explain to you what the Bible says about our lives, our deaths, and the "End of the World."

This isn't just about what happens after death.  A real and personal relationship with Jesus will absolutely transform your life and He is the only one who can truly do that.  He is the only one who can really bring peace in a messed up life and world.  He is the one who sets the example of what real love is.  I encourage you to believe and trust in Jesus today.

Whether the end is soon or a long time off, having a personal relationship with Jesus will lead to an eternity of learning and growing while experiencing His love and peace.  I promise you that your life will never be the same!

Keith

Friday, November 16, 2012

A Whole Lotta Stuff Goin' On

Over the past four years, I've seen a different side of many people.  Perhaps it was because we were in a place of leadership that these things were hidden from us. Perhaps these things didn't happen four years ago.  Or perhaps I just never noticed.  But now I can't just ignore what is happening.  It seems like so many Christians are now such a mess. For the past few weeks, this keeps running through my mind.

Here is what I have noticed and I will put it bluntly:
There is a lot of sinful stuff going on!
  


I don't usually say these kinds of things, especially this strongly, but my heart aches for some of you.  

Jesus has called us out of a lifestyle of garbage, destruction, and death.  Yet it is all to easy to revert back to what we once were so repulsed by.  You know what is right.  You know what is sin and what isn't.  Please don't play around the edges.  Don't call it something else.  Don't justify it.  Sin is sin.  It seems like every week or two I hear of yet another person doing something so contrary to what they have been taught.


For young people that I was your youth pastor or I was an influence in your lives: you have no idea how much I have anguished over what has happened.  I am sure I let you down and disappointed you.  I am sorry for that.  But know that I still care for each of you.  I hurt often for some of you who are making bad choices. You know what you have been taught.  You know what Karen and I were doing - calling you to a higher standard. You know you are called to rise above all that stuff.  You know what is right.  You know if your heart is captivated by God or by the world.  Please, make things right between you and God.  Please, stop destroying yourselves and those around you.


We all go through difficult times in our Christian lives.  There are times when we are upset with God, or even try to rebel and run away.  However, while God is gracious and loving, we usually end up paying dearly for our sins. Whatever it is that you are dabbling in, or has got you hooked, please set things right.  Get help, get deliverance, get freedom.  Times are tough, and things will get tougher.  We must be looking to Jesus more now than ever.  


Now is not the time to try to walk the line, trying to live worldly but still Christian.  It is not time to see how much we can get away with. Please repent - turn around and go the other way. 
If you want to talk with me, I'd love to help. Or find someone that can help.  Please.

We are all in this together; if you have a friend or relative struggling, please pray for them and do what you can to help them get things right. Let us all continue to grow in our faith and maturity!

Keith