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5NOVEMBER2014BODYOFCHRISTNEWSIcandoallthingsthroughChristwhichstrengthenethme.Philippians414Justconsiderforjustamomentthatyourmedicalproviderinformedyouthatforthesakeofyourhealthyoumustloseweight.Considerthatyoudecidedyourselfwithnoadmonish-mentfromanyonethatyoumustloseweight.HowwouldyoudoitYouhaveinyourmindthoughtsaboutalongprocesslyingaheadofyouandperhapsyouhavetriedbeforeonlytoregaintheweightlostorjustfailtolose.Youandyoualonearethemostimportantper-sontomakethedecision.Loseweightbecauseyouwanttoandrealizethatmanyhavebeensuccessfulandyoucansucceedaswell.Oneimportantthingtorememberisthatevenmodestweightlossmaybeofbenefit.Losing5-10ofyourbodyweightmayproducebenefitsintermsofyourbloodpressurecholesterolandbloodsugar.Thismayinturnreducetoadegreeyourriskfactorsforchronicdiseases.Somehaveacknowl-edgedthattheyneedtoloseandhavedecidedthattheyatleastarenotgoingtogainanymoreweightbutitisadvis-abletodoabitmore.Itisveryimportanttorealizethatweightlossandweightcontrolisreallyachoiceoflifestyleandalifestyleyouwillhavefortherestofyourdays.Youneedtohavelong-termchangesinyoureatingandexercisehabits.Lookforsomehelpandencouragementfromatrustedfriendorfamilymember.Talkwithyourhealthcareprovider.Rememberthatthosewhohaveenjoyedpermanentlong-lastingweightcontrolhavedoneitthemostrealisticwayandthatisbydietchangeandexerciseandjustadoptingahealthylifestyle.Youcanalsomakeitasubjectofprayer.Alongwithyourhealthcareprovid-erdoaself-assessmentofsomethingcalledyourBMIbodymassindex.Justlookthisupbylookingatthetermonyourcomputer.YouwillevenfindsomethingcalledaBMIcalcula-torthatwillallowyoutowriteinyourweightandheightandthencalculatetheBMIforyou.ABMIof30orgreaterisconsistentwithobesityandoneof25-30isconsistentwithbeingover-weight.ABMIof18.5-24isnormalYoucanalsoconsideryourwaistcir-cumferencewhichshouldbelessthan40in.foramaleandlessthan35in.forafemale.Youcangetinthehabitofcheckingyourweightperiodicallyasisyourpreference.Rememberthatwhenitcomestolosingweightitisbesttoaimforalossofnomorethan1-2poundsweekly.Soitisaslowprocessbutafterawhilethisamountofweightlosscanreallyaddupandmakeadifference1poundofweightequalsabout3500caloriesandtolose1-2poundsweeklyyouneedtocutyourcalorieintakeby500-1000caloriesdaily.Adoptbettereatinghabits.Ihavejok-inglytoldpeopletoavoidanythingyouseeadvertisedonTVMorerealisticistoeatbetter.Donoteattoofastandforgettheideaofalwaysjustcleaningyourplate.AvoidingsnackingoreatingwhilewatchingTV.Trytoavoideatingwhenyouarenothungryaswemaydothisfrequentlyjustbecausethesnackfoodsareavailable.Donotskipbreak-fast.Ithasbeenproventhatthelarg-estmealshouldbebreakfastthenextlargestlunchandthesmallestsupperSomehavelostweightjustbydoingthispatternofeatingduringtheday.Makebetterfoodchoicesthatempha-sizefruitsvegetableswholegrainssuchasoatmealbrownriceandqui-noa.Chooseleanmeatspoultryfishandlowfatorfatfreedairyproducts.Eliminatesodasevendietsodas.Usewithcautionfruitjuiceshighinsugarandhighfructosecornsyrup.Eataslittlefastfoodaspossible.Drinkmorewater-about6-8glassesdaily.Talkingwithadieticiancanbeextremelyhelpfulinmakinghealthfoodchoices.Insuranceplansfrequentlyhaveweightlossplanswhichincludedetaileddietaryinstructionandothercrucialadvice.Ihavemetfartoomanypeoplewhoactuallyhateexercise.Howeveryouwillnothavelongtermsuccessatweightlosswithoutaconsistentpro-gramofexercise.Wearetalkingabout150minutesweeklyofmoderateexer-ciseor75minutesofvigorousexerciseweekly.Moderateexercisemeansyoucantalkduringtheexerciseandvigor-ousmeansyouhavetorefrainfromtakingduringtheactivity.Therearemaydifferentformsexercisesuchasbriskwalkingrunningswimmingten-nisandteamsportssuchasbasket-ball.Weightliftingcanaidyourweightlosseffortsandshouldbeaddedtoyourregimenasmoremusclemeansmoreweightloss.Youcandivideyourexercisetimeintosegmentsdividedduringthedaysuchas1hourofexer-cisedonein20minutesegmentsthreetimesdaily.YoucanjoinagymtohelporyoucanexerciseathomeandsomehavelostlargeamountsofweightathomeusingexercisevideosevenbusymothersItisverydifficulttogiveyoualltheinformationyouneedinthisbriefarti-cleonthetopicofweightcontrolbutItrusttheprinciplesnotedwillbeofbenefit.Justgetstartedandpersevere.Talktoyourmedicalprovider.Therewardsaremany.MayGodblessyouinyourefforts.InterventionsForWeightControlDr.ConnerByByronE.ConnerM.D.HEALTH