I recently lost about 40 pounds in three months (an average of between two to three pounds a week). To lose weight, you must burn more calories than you eat each day. It’s really that simple. It’s all about mass-energy equivalency.
One pound of fat equals 3500 calories. This means that if I eat 500 calories less than I burn every day, I will lose on average one pound each week. 500 calories per day times 7 days equals 3500 calories per week. That’s a nutritional fact I’ve known for many years, but never put into practice until 2012. My nutrition and exercise plan since February 1st has been to eat about 1500 calories a day and to burn about 3000 calories. In theory that means I would lose about 3 pounds a week. In the first 17 weeks of this plan, I lost almost that amount, about 40 pounds.
“How did you do it?”
This is the question many people have asked me recently as if there is a trick to it. I tell them, “You need to burn more calories than you consume.”
The difficulty, of course, is in knowing exactly what you eat each day and how many calories you burn. The correct question to ask is:
“How can I be sure I am burning more calories than I eat each day?”
I log all the food I eat on-line at www.fitbit.com and I wear an exercise monitor that estimates the calories I burn each day. I had to become committed to doing at least a certain amount of exercise every day and logging everything I eat.
First a little background – I’ve always had a large frame and carried my weight well, but I never was seriously overweight until I was about 27-years-old. For a year after my 26th birthday in 1988, I worked as a laborer for a construction company that built solariums. I was working outside all day in the cold and heat and was consuming a lot of calories. Consequently, I put on about 15 pounds that year. I excused this by rationalizing that it was mostly muscle mass I gained through physical labor.
A year later, I began working as a teacher, a much more sedentary job. I tried to compensate by walking, jogging and going to the weight room a few times a week. But since I continued to eat a lot of calories, I put on another 15 pounds that year. I realized one day in the summer of 1989 that I had begun to look fat. So I began walking and running a few times a week and eventually lost about 20 pounds.
The maximum weight according to health experts for a male of my height and frame is 185 pounds. Several times in my life I have made a serious attempt at getting into better shape. Each time I lost at least 20 pounds, but I never got to my optimum weight. These were the “high water marks.” I weighed 220 pounds in 1989, 237 pounds in 1999 and 255 pounds in 2011. Each time I lost weight, I eventually gained back more weight than before.
While exercising, I made a change in eating habits for a set period of time. But since I did not make a permanent change, I would eventually gain back every pound and then some. Although I have heard this many times before, and you probably have too, the truth is that diets don’t work. A diet is a temporary strategy to lose weight. I’ve eliminated the word “diet” from my vocabulary in discussing weight loss. If I don’t enjoy the foods I am eating and feel deprived by hunger or lack of enjoyment, the diet is not going to last very long. The key is understanding nutrition and a lifelong plan.
Another bit of background about me is that although I enjoy sports, I am not an athlete by any stretch of the imagination. I don’t enjoy pushing myself to my physical limits. A little recreational exercise is fun for me, but a lot of exertion is not. One of the problems with working hard to lose weight is that unless it is something I enjoy doing, I am not going to do it every day without fail for a long period of time. The key here was to find some type of exercise I could do every day without exception.
What I need to maintain weight loss is proper nutrition and exercise over my entire life. The key is knowing what I am eating each day and knowing how many calories I am burning. I found that Fitbit provided the means to keep track of everything easily.
In part 2, we will look at several popular fitness and nutrition myths.
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-» Want to Lose 40 Pounds or More? Part 2
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Foundations in Biblical Eschatology
By Jay Rogers, Larry Waugh, Rodney Stortz, Joseph Meiring. High quality paperback, 167 pages.
All Christians believe that their great God and Savior, Jesus Christ, will one day return. Although we cannot know the exact time of His return, what exactly did Jesus mean when he spoke of the signs of His coming (Mat. 24)? How are we to interpret the prophecies in Isaiah regarding the time when “the earth will be full of the knowledge of the LORD as the waters cover the sea” (Isa. 11:19)? Should we expect a time of great tribulation and apostasy or revival and reformation before the Lord returns? Is the devil bound now, and are the saints reigning with Christ? Did you know that there are four hermeneutical approaches to the book of Daniel and Revelation?
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“Here I stand … I can do no other!”
With these immortal words, an unknown German monk sparked a spiritual revolution that changed the world.
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Watch a clip from Martin Luther.
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“Give me liberty or give me death!”
Patrick Henry’s famous declaration not only helped launch the War for Independence, it also perfectly summarized the mindset that gave birth to, and sustained, the unprecedented experiment in Christian liberty that was America.
The freedom our Founders envisioned was not freedom from suffering, want, or hard work. Nor was it freedom to indulge every appetite or whim without restraint—that would merely be servitude to a different master. No, the Founders’ passion was to live free before God, unfettered by the chains of autocracy, shackles that slowly but inexorably bind men when the governments they fashion fail to recognize and uphold freedom’s singular, foundational truth: that all men are created in the image of God, and are thereby co-equally endowed with the right to “life, liberty, and the pursuit of happiness.”
This presentation is a similar call, not to one but many. By reintroducing the principles of freedom that gave birth to America, it is our prayer that Jesus, the true and only ruler over the nations, will once again be our acknowledged Sovereign, that we may again know and exult in the great truth that “where the Spirit of the LORD is, there is liberty” (2 Cor. 3:17).
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This DVD features “Liberty: The Model of Christian Liberty” along with “Dawn’s Early Light: A Brief History of America’s Christian Foundations.” Bonus features include a humorous but instructive collection of campaign ads and Eric Holmberg’s controversial YouTube challenge concerning Mitt Romney’s campaign for president.
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Who is the Real Jesus?
Ever since the dawn of modern rationalism, skeptics have sought to use textual criticism, archeology and historical reconstructions to uncover the “historical Jesus” — a wise teacher who said many wonderful things, but fulfilled no prophecies, performed no miracles and certainly did not rise from the dead in triumph over sin.
Over the past 100 years, however, startling discoveries in biblical archeology and scholarship have all but vanquished the faulty assumptions of these doubting modernists. Regrettably, these discoveries have often been ignored by the skeptics as well as by the popular media. As a result, the liberal view still holds sway in universities and impacts the culture and even much of the church.
The Real Jesus explodes the myths of these critics and the movies, books and television programs that have popularized their views. Presented in ten parts — perfect for individual, family and classroom study — viewers will be challenged to go deeper in their knowledge of Christ in order to be able to defend their faith and present the truth to a skeptical modern world – that the Jesus of the Gospels is the Jesus of history — “the same yesterday, today and forever” (Hebrews 13:8). He is the real Jesus.
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Running Time: 130 minutes
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Exposing The Occult Roots of Abortion
This presentation looks at the spiritual roots of abortion and exposes the myths surrounding child killing. Little known historical facts about abortion and how they relate to modern feminism are presented logically and accurately. Has been effective in converting many to a pro-life position.
Massacre of Innocence goes where no pro-life presentation has gone before in “tearing the lid off abortion” to reveal the spiritual realities we must battle if we will bring an end to this crime. The presentation is absorbing, fast-paced, informative and incredibly devastating to any attempt to justify abortion.
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Running time: 85 minutes
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