Counseling Sheet

1. Don't plan to "go on a diet." Plan to change your eating habits--PERMANENTLY.

2. Adopt a plant-based diet!

‍Natural plant foods are/do these:

• High in fiber, mostly low fat, high unrefined carbohydrates
• Filling, satisfy appetite, relatively low calorie
• Decrease cholesterol, other blood fats
• Protect against heart disease, cancer, diabetes

‍Animal products are/do these:

• Low or no fiber, high fat, too high in protein
• Calorie dense: small amounts yield high calories
• Raise cholesterol, other blood fats
• Increase risk of heart disease, cancer, etc.

3. Decide beforehand how much to eat. NEVER have seconds!

4. NEVER eat between meals!

5. Eat two meals every day: Large breakfast, good lunch, no supper.

6. Fast a day or two (if very overweight) a week (not consecutively)

• Eliminates calories for the day
• Improves insulin receptors, decreasing insulin resistance
• Helps your will power!

7.  Drink LOTS of water between meals (and/or unsweetened herbal teas).

8. Eliminate free fats–even vegetable oils (butter, lard, margarine, oils)–and refined carbohydrates (sugar, white flour, meal, etc.)

9. Exercise REGULARLY; preferably DAILY. Walking is one of the best; but any is o.k.

• Especially after meals
• At least 30 minutes a day; try to gradually increase to 1 hour or more (not necessary to be all at one time). "...increasing body weight suggests reduced physical activity may be the most important current factor explaining the rising prevalence of obesity.

• Recognizing the difficulties in sustaining energy--restricted diets in the presence of fast foods & social feasts, the current trend toward increasing body weight is not likely to be reversed solely through...further reductions in energy intake. In all likelihood, activity levels will have to increase in response to an environment engineered to be more physically demanding." Weinsier et al. Am J Med 105(2):145, 1998 Aug.

10. Be aware of the body's "set points" (tendency for the body to maintain a metabolic equilibrium).

‍Factors (helpful) that lower set point

• ‍‍Short-term fasting
• Exercise
• Low fat & refined carbohydrate food
• Avoidance of large meals, especially in evening or at night
• Avoidance of eating between meals
• Avoid too many varieties at meals
• Possibly: raw foods

‍Factors (deleterious) that raise set point

• ‍‍Inactivity
• Fatty foods
• Refined carbohydrates
• Evening or night meals
• Between-meal snacks
• Overeating, even of healthful foods
• Skipping breakfasts
• Staying up too late at night
• Alcohol & caffeine
• Crash diets

11. Remember that we lose weight in a "stair-step fashion;" not a straight line:

• That is, we may lose quickly in the beginning.
• Then there is a plateau for a time.
• Then follows a period of rapid loss again.
• Then another plateau follows, etc. The plateauing is due to changes in the set points. If the plateau is too prolonged, one can become discouraged.

Often a short fast, or increased physical exercise, or a short period with an all-raw diet, or various combinations of these will "reset" the set point, and start the weight loss again.

12. Finally, courage and an abundance of faith in the healing power of God is all-important. Satan wants you to destroy yourself; and he will help you do it if you allow him. But our loving Lord is yearning to assist you in getting the victory over Satan and self. "Beloved, I wish above all things that thou mayest prosper and be in health" (3 John 2).

Claim the promises, and mighty things can be accomplished!