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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That Swiss Hermit Strikes Again!
Dr. Schaeffer, who was one of the most influential Christian thinkers in the twentieth century, shows that secular humanism has displaced the Judeo-Christian consensus that once defined our nation’s moral boundaries. Law, education, and medicine have all been reshaped for the worse as a consequence. America’s dominant worldview changed, Schaeffer charges, when Christians weren’t looking.
Schaeffer lists two reasons for evangelical indifference: a false concept of spirituality and fear. He calls on believers to stand against the tyranny and moral chaos that come when humanism reigns-and warns that believers may, at some point, be forced to make the hard choice between obeying God or Caesar. A Christian Manifesto is a thought-provoking and bracing Christian analysis of American culture and the obligation Christians have to engage the culture with the claims of Christ.
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“When the lives of the unborn are snuffed out, they often feel pain, pain that is long and agonizing.” – President Ronald Reagan to National Religious Broadcasters Convention, January 1981
Ronald Reagan became convinced of this as a result of watching The Silent Scream – a movie he considered so powerful and convicting that he screened it at the White House.
The modern technology of real-time ultrasound now reveals the actual responses of a 12-week old fetus to being aborted. As the unborn child attempts to escape the abortionist’s suction curette, her motions can be seen to become desperately agitated and her heart rate doubles. Her mouth opens – as if to scream – but no sound can come out. Her scream doesn’t have to remain silent, however … not if you will become her voice. This newly re-mastered version features eight language tracks and two bonus videos.
“… a high technology “Uncle Tom’s Cabin” arousing public opinion just as Harriet Beecher Stowe’s 1852 antislavery novel ignited the abolitionist movement.” – Sen. Gordon Humphrey, Time Magazine
Languages: English, Spanish, French, South Korean, Chinese, Russian, Portuguese, Japanese
Running Time: 28 minutes
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High Quality Paperback — 40 pages of dynamite!
Revival, Resistance, Reformation, Revolution
An Introduction to the Doctrines of Interposition and Nullification
In 1776, a short time after the Declaration of Independence was adopted, Thomas Jefferson, John Adams and Benjamin Franklin were assigned to design an official seal for the United States of America. Their proposed motto was Rebellion to Tyrants is Obedience to God. America owes its existence to centuries of Christian political philosophy. Our nation provided a model for liberty copied by nations the world over.
By the 21st century, we need a “Puritan Storm” to sweep away the Hegelian notion that the state is “God walking on earth.” We need revival and reformation in full force to vanquish the problems that plague us as a nation — from government controlled healthcare — to abortion on demand — to same sex “marriage.” This booklet gives a primer on our founders’ Christian idea of government and examines how the doctrine of nullification was woven into the Constitution as a safeguard against federal tyranny. It concludes with the history and theology of civil resistance. A Second American Revolution is coming with the Word of God growing mightily and prevailing! (Acts 19:20).
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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?
These and many more questions are dealt with by four authors as they present the four views on the millennium. Each view is then critiqued by the other three authors.
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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).
Welcome to the Second American Revolution!
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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