Permanent weight loss seems unachievable until you nail down a plan and avoid making some classic diet and exercise mistakes. Don’t create stumbling blocks with your weight loss plan, and following are four big stumbling blocks that many women and men create in their attempts to permanently lose excess weight.
Thinking that wearing what looks like a space suit during exercise will help you lose weight faster. Thinking that just because your 100-pound fat-gain took three years in the making, that it should take three years to get rid of.
But with a complete turnaround in dietary habits and a renewed commitment to rigorous strength training and vigorous cardio exercise, a person can lose excess body fat in far less time than it took to put it on. To say this is unsafe is to say that it is unsafe to consume 3,000 calories a day and exercise one hour a day!
Looking to shed a few of the extra pounds you’ve gained over the last few weeks, months, or even years?
Let’s show you four simple steps, backed by science that will help you get to your end goal. The very first step to get in place if you want to see optimal fat loss is a moderate calorie deficit.
Protein rich foods will stabilize blood glucose better than carbohydrate rich foods will as well, which can then reduce your hunger, making it easier to maintain a reduced calorie diet. The results are clear: if you want to lose fat successfully, a higher protein, calorie reduced diet is the way to go. The next step to losing body fat successfully is to add some high intensity exercise to your regime.
This type of exercise is so powerful because it will have you burning a high number of calories while you do the exercise itself, while also increasing your total calorie burn for hours after the workout is completed as well. Finally, the last step that you’ll want to get into place if you hope to achieve lasting optimal weight loss is making sure that you are sleeping optimally.
One study published in the PLOS medical journal noted that participants who experienced short sleep noted decreased levels of leptin (a hormone that causes metabolic rate to slow), along with increased levels of ghrelin, which is a hormone that causes hunger to increase. Sports supplements are getting increasingly popular today, especially among gym enthusiasts. What is the foremost thing which comes to your mind when you contemplate a healthy lifestyle? The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. 22 to reveal his drastic weight loss for his new film In the Heart of the Sea — adding that he lived off of 500 calories a day. And just as water shouldna€™t infiltrate the hull of a ship, so the world shouldna€™t infiltrate His church. As an example, I have a a€?pocket PCa€? with multiple versions of the Bible, along with Bible dictionaries and inspired commentarya€”I can even listen to the Bible and watch Bible videos with it. Despite the prolif-eration of Bible resources, people today are more biblically illiterate than ever. The eartha€™s environment radically changed, and subsequently, lifestyles began degenerating.
Even if you stood outside on the equator in the middle of a desert underneath a clear blue sky at noon, it would be utterly dark compared to heaven. I like caving, so once while in Virginia, I went to explore a place that advertised itself as the a€?Endless Caverns.a€? Of course, the cave isna€™t endless, but it does go hundreds of feet below ground.
How ironic that in the exact spot where Voltaire made that bold prediction sits a Bible warehousea€”churning out Bibles!
You might see black and maybe red ink on white paper, or even just pixels on a computer screen, but it is much more than that. Ita€™s real, and ita€™s unlikely that anyone could ever open ita€”with sincere desirea€”and never get something out of it. Though written over a period of 1,600 years by about 40 different authorsa€”on three different continents, speaking four different languagesa€”ita€™s completely harmonious. Sin entered the world because man doubted Goda€™s words; we shouldna€™t make the same mistake today by doubting the accuracy of the Bible, especially with so much proof on its side.
I wonder why they deprive themselves of the strength and the pleasure.a€? Thata€™s what happens when you read about God supernaturally intervening in the affairs of men to accomplish His redemptive purposes. These peoplea€™s lives were a total mess, but when they started reading the Bible, they turned around. Maybe you are studying your Bible, but youa€™re just picking up a few crumbs that fall from the childrena€™s table. Just take an hour, once a week, to get together with others of like faith and read the Word of God together.
But God has given us a never-failing gyrocompass in His Word, and if we read ita€”with a desire to follow it and know the God who inspired ita€”we will have a sure guide, one that will never let us go astray, and one more powerful and effec-tive that all the nuclear submarines in the world. The voice then said, a€?Tomorrow you will be both glad and sad.a€? So the confused man took a handful of pebbles and stuffed them in his pocket. It was the Bible that turned me into a Christian, which is a miracle considering that I was from a Jewish family full of cynicism about Christianity. This will never happen unless you make the decision to reserve regular time with the Lord in study and prayer. Comparatively uneducated, not a great reader, and faced with a King James Bible, I was nevertheless able to understand what I read. Do not despair of help to understand something of the will and the mind of God as if they are fast locked up from you. It is important to ask, a€?Lord, help me apply the things I have read in your Word to my life.a€? Approaching God with a cynical curiosity will most likely lead to confusion and frustration. Jesus said, a€?I have yet many things to say unto you, but ye cannot bear them nowa€? (John 16:12). Sometimes we over-spiritualize basic things in the Bible, never letting the words just plainly speak for themselves.
Some people a€?studya€? by jumping from one verse to another, leading them to some flawed doctrinal conclusions. I remember, for example, reading Jesus teaching about honoring your father and mother, but then He mentions a€?Corbin.a€? I thought, a€?Who or what is Corbin?a€? Well, I had to do a little background study to find out that in their culture, children could dedicate their wealth to the temple instead of using it to support their parents in their old age. There are little nuances of meaning that cana€™t always be exactly translated from one language to another.
They can help you immensely in getting the gist of each passage and help you grasp the meaning in ways that will astound and amaze you.
For instance, I often get asked about a passage in 1 Corinthians 11 regarding women not cutting their hair and praying with their heads covered. Likewise, running to and fro through the Bible, comparing Scripture with Scripture, will work to help you learn for yourself what the truth really is. Proponents of these odd teachings keep going back, again and again, to these few verses until theya€™ve managed to build an enormous following even though they neglect the weight of evidence from hundreds of other verses that, if carefully studied, would contradict the very teaching that they are so passionately promoting. Of course, God can speak to you alone through His Word, but almost without exception people who dona€™t fellowship with other believers and dona€™t bounce their interpretations off stable Christians can come up with some very bizarre ideas.
Ita€™s so important now to be personally grounded in the Word because false teachings are only going to multiply as the clock of eartha€™s history winds rapidly down.
Peter tells us that a€?[as] newborn babes, desire the sincere milk of the word, that ye may grow therebya€? (1 Peter 2:2). Remember, we can live holy lives when we have His Word written in our hearts (Psalms 119:11). He wants them to be able to stand before anyone, anywhere, and, as Peter said, a€?be ready always to give an answer to every man that asketh you a reason of the hope that is in you with meekness and feara€? (1 Peter 3:15).
The only thing a George Jetson suit will do is make you lose water faster, by causing you to sweat. Wear light, loose workout clothes (a simple tee shirt and lightweight sweat pants), and focus on a rigorous workout, and drink plenty of water. A person can gain weight for a variety of reasons, and major weight gains usually do take time. But if a person dilly-dallies about exercising, and only half-way makes the effort to improve eating habits, then progress will come very slowly. 2,000 X seven days per week = 14,000 calories burned per week, excluding the ones burned from the added exercise. However, if a person goes from 3,000 calories a day to 1,000, then yes, this is very unhealthy and will ultimately screw up metabolism and cause other problems.
So if you’re fighting the urge to dig into the ultra-high-calorie ice cream or finish off the last three slices of pizza, which can be hard to fill up on, instead go for the cashews, pecans, peanuts or walnuts. Without being in a calorie deficit, you simply will not lose weight as you aren’t giving your body a reason to turn to fat as fuel.
Eating more protein will help spare lean muscle mass, while also helping provide metabolic benefits that assist weight loss, as was found in a study published in the American Journal of Clinical Nutrition. Furthermore, lean protein rich foods take more energy to break down and digest than foods high in carbohydrates or dietary fats, and as such, will not be as readily stored in the body as body fat. While you should never eat only protein, aim to get at least 30-40% of your total calorie intake from this nutrient. When researchers compare those who participate in steady state, moderate intensity training to those who are doing high intensity interval type training, whether it’s weight lifting or cardio, the high intensity training groups always yield superior fat loss results. Just remember, when you are strength training, you may not see the scale actually decrease.
As odd as it may sound, your sleep quality will have a direct influence on the speed and quality of fat loss you see.
So by not sleeping enough, you’ll be burning calories at a slower pace while having the desire to consume more calories. The trip, dubbed a€?Operation Sunshine,a€? was made possible by a new technological marvel, the USS Nautilus, the worlda€™s first nuclear-powered submarine. On our long, often-dark journey through these troubling waters, the Bible is as crucial to us as the gyrocompass was to the USS Nautilus.
Moreover, the internet offers a broad spectrum of free Bible software and even free electronic Bibles. God spoke to Adam face to face in the garden of Eden, thus Adam received revelation straight from the Creator. Ita€™s so dark here that we cana€™t navigate our way around without clear direction from God.
As my tour guide and I were making our way down into the abyss, she said, a€?If you want to know what absolute darkness is a€¦a€? and then she shut off the lights. It is a message that is made of spirit and life with an unex-plainable inherent potency and vitality.
Listen carefully to Me, and eat what is good, And let your soul delight itself in abundancea€? (Isaiah 55:2). On one Pacific island, they eat a pounded root extract called saguaro, and to me it is just so bland. Written by kings and peasants, with a wide spectrum of education in between, it delivers one mes-sage and one voice.
For instance, Daniel prophesied the correct sequence and time of the Babylonian fall from power, along with the rise and fall of the Medo-Persian, Greek, and Roman empires.
The next morninghe examined the pebbles and discovered that the stones were really precious gems. Ia€™d been taught evolution and believed that the Bible was full of fiction, fantasy, and fables. The answer is an emphatic a€?no!a€? And I say that because Ia€™m exhibit Aa€”living proof that you dona€™t need to be a great professor of religion to grasp the Word.
God was able to speak to me through His Word, even though I didna€™t get everything straight the first time. I have no doubt that if you apply these principles, you too will be able to understand much more, and your life will never be the same. Sometimes you might read a passage in a book and ask yourself, a€?What did the writer mean by that?a€? Unfortunately, you cana€™t call most authors to ask what they meant. If we arena€™t walking in the light He has already shone on our path, why should He give us more? Of course, there are many spiritual symbols in Scripture, but when the Bible says, a€?He woke up in the morning,a€? some people might agonize over this phrase, trying to squeeze some spiritual abstract meaning out of a straightforward verse. Again, we need to approach the Word with a humble, willing hearta€”and open to what the Bible says even if what it says isna€™t exactly what we want to hear. So when you read a verse, you should also read a few verses before it and a few verses after it.
It was a rite that enabled them to dodge the fifth commandment, because their wealth was now technically Goda€™s property.
Though you dona€™t need to know the original language to be able to understand the Bible, sometimes taking a little time to look up the original meanings of words can be very helpful to enhance comprehension.
You need to look at all the relevant verses dealing with a subject and compare them with each other.
Sometimes, wea€™ll hear someone say something like, a€?This is what I think this verse means,a€? or even, a€?I feel in my heart it could mean thisa€? or some other warm fuzzy sentiment. They become a law unto themselves, forgetting that in the multitude of counsel there is safety (Proverbs 11:14). These were more noble than those in Thessalonica, in that they received the word with all readiness of mind, and searched the scriptures daily, whether those things were so.a€? If you do that, diligently studying the Word of God with other Bible-based followers of Jesus, you will be safe.
For many, the superficial, shallow, breezy approach to Bible doctrine will not prepare them to defend their faith against the devila€™s clever deceptions. Ita€™s clear that God can work with you wherever you are at, but growing saints must graduate from milk to meat.
Stop delaying and get studying; therea€™s a lot nourishing meat in Goda€™s Word just waiting to be assimilated.
The lead ball had been stopped by his mothera€™s Bible, which Houston carried in his knapsack. There might be a day coming when your Bibles will be taken away and all youa€™re going to have is what youa€™ve stored in your heart.
He said, a€?It is written,a€? and we will be able to say the same as long as we are willing to open up the Word now and dive right in. A change in eating and exercise habits, due to large loads of life stress, can still take a few years to result in a 100-pound weight gain.
After two or three tablespoons, you won’t even want to think of eating anything else. If you want to read about the best kinds of exercise for permanent weight loss, read my articles on muscle confusion, HIIT and anaerobic walking. I am a very under paid person and cannot afford to pay 300 or so dollars a month for a meal plan and a membership.
Learning what’s been backed by science will help ensure that you are going about things the right way, helping ensure that you do see the results that you’re looking for. That said, don’t get into the mindset that if a low calorie intake is good, a lower calorie intake is better. When researchers placed two groups on one of two diets – a higher protein diet or a higher carb diet, they found that the high protein group saw greater fat loss and had a greater decrease in triacylglycerol concentrations than the high carbohydrate group did, despite both groups taking in the same calorie level. When choosing your protein options, opt for lean, high quality foods such as chicken breast, turkey breast, lean grass-fed beef, eggs and egg whites, wild caught fish, along with low fat dairy products. In one study published in the International Journal of Obesity, while both groups saw increases in their fitness level, it was only the high intensity interval training group that saw a significant reduction in total body mass, fat mass, as well as trunk fat. This type of exercise helps increase your overall full body fat oxidation rates throughout the entire week, while steady state training at moderate intensities will have your metabolic rate return to baseline quickly after the exercise is completed. If you have to make a choice between cardio exercise and strength training, choose strength training. For instance, in one study published in the Journal of Applied Physiology, researchers had subjects perform a strength training program for 16 weeks. Those who aren’t sleeping enough at night tend to experience greater insulin resistance, which means their body isn’t as prepared to manage carbohydrate intake as it should and will be more prone to storing body fat. Under hundreds of feet of ice, the Nautilusa€™ nuclear reactor not only powered the vessel but enabled the crew to have the filtered air and water needed to reach their destination. So in this first section of this short book, I want to instill within you a craving for Scripture and revive your awe of Goda€™s Word.
In turn, Adam shared this knowledge with Seth, and Seth passed it down to Lamech, who passed it on to Noah. By the time of Moses, after years of His people being held in bondage in a pagan-infested nation, God saw that is was necessary to codify His messages to humanity.
Then, more than 500 years ago, Johann Gutenberg developed the printing press, enabling the mass production of Bibles.
His eyes were as a flame of fire, and on his head were many crowns; and he had a name written, that no man knew, but he himself. Sure, it might crystallize, but unlike some food preserved in vinegar, honey will never spoil.
And Jesus Himself is that Word, and like Him, the Bible is the same yesterday, today, and forever.
Towser said, a€?A loving Personality dominates the Bible walking among the trees of the Garden and breathing fragrance over every scene.
Moreover, in Revelation youa€™ll find reference to Genesis, and in Genesis youa€™ll find a reference to Jesus. Drug abusers become clean, marriages are restored, and alcohol and gambling addicts are freed.
Christ said, a€?I am the bread that came down from heaven.a€? We need to learn to love that bread, morethan the unhealthy food this world has to offer. Whatever you do to increase your time in the Word is going to create a positive blessing for you spiritually. Not only is it a great means of strengthening and fortifying your own soul, but it has tremendous evangelistic potential because youa€™ve got friends and neighbors whom you could bring. He was happy and sada€”happy he had obeyed and picked up some gems, but sad that he had not picked up more. Yet in a cave, all alone, I picked up the Bible and this dynamic, powerful book changed my life. He might even smell it and figuratively wrap himself up in her words of love and encouragement. Our sinful natures make us want to do sinful things, and we might not be that eager to surrender to what the Word of God tells us. Why then build a belief system out of it, especially when no other verse even hints at that subject? He already has his people out there, sharpening their arguments and twisting Scripture to their ends. So take it with your hands, read with your eyes, store it in your heart, walk it with your feet, tell it with your lips, and live it in your lifea€”starting today! If this person’s exercise burns an extra 500 calories a day, that makes the weekly weight loss total 5 pounds.
Too many people dive onto the first quick-fix diet approach they find, only to be seriously disappointed with the progress they see. You can take your intake too low, which will only cause the metabolic rate to slow down, preventing further fat loss from occurring. Low fat dairy in particular may help speed fat loss from the abdominal region, as was found in a study published in the Obesity Research journal. Strength training will help you build more lean muscle mass, which is then highly metabolically active and will increase your overall resting metabolic rate.
At the end of the program, they saw strength gains in both the upper and lower body, while also noted a 2kg gain in lean body mass and a loss in total fat mass by the same amount. Additionally, those who aren’t sleeping enough also often note that they experience greater hunger throughout the day, especially for carbohydrate-rich foods, which can set them up on a path of unhealthy eating. The researchers noted that the shifts in these hormones are likely to increase appetite, which possibly explains the increased BMI that is observed with those suffering from short sleep duration. Moreover, unable to surface for direction, they traversed the dangerous waters using a new invention called the gyrocompass.
If youa€™ve never understood why we have the Bible, I want to paint a rich picture for you that will inspire you to open the Bible up and dive into its pages.
Though sin had infected the world, Adam and his descendents possessed minds fashioned from the hands of Goda€”more powerful and sophisticated than any supercomputer.
As a result, Moses became Goda€™s first scribe, and Genesis, Exodus, Leviticus, Numbers, Deuteronomy, and probably the book of Job, were written during Mosesa€™ days in the wilderness.
And Ephesians 6:17 affirms, a€?the sword of the Spirit, which is the word of Goda€?a€”our primary weapon against the enemy. After a little while sitting there in total darkness, I took out my keychain that had a little LED light. Always a living Person is present speaking, pleading, loving, working and manifesting Himself.a€? When people read Goda€™s Word with their hearts sincerely seeking to hear what the Spirit is saying, it becomes a liv-ing testament from Christ.
Likewise, it could be a sign of bad spiritual health if you have no appetite for the bread of life. You might be saying, a€?Doug, I have no appetite for the Bible.a€? Read it anyway, and as you read it, youa€™ll eventually start developing a taste for it and ultimately crave it. The Bible says, a€?Love Me and keep My commandments.a€? You cana€™t obey Jesus if you dona€™t love Him.
The Bible is filled with priceless riches, but unless we open it and mine its pages, we will be without true wealth. And today, even after many years of studying, I am still blessed with new light when I read my Bible.
He will search every word, every nuance, reading between the lines just to understand what his beloved was truly saying. Ia€™ve just got to find a verse to prove it.a€? And theya€™ll start reading the Bible not to hear what God says, but searching for proof texts to support their position. In English, when we hear a€?bottomless pit,a€? we conjure up pictures of a deep well that starts in Kansas and goes straight through the earth coming out in Mongolia. While these are often very helpful, they are not necessarily inspired.) For centuries people built beautiful houses with only hand tools.
Youa€™ve got to be careful about building a doctrinal monument around that one verse, as it might have just been a cultural tradition or custom. They probably wona€™t hand you a Bible, yet wea€™re going to need to know how to give an answer for what we believe.
If you want to realize good results, you need to stay the path of what’s been proven time and time again. So while the body weight of these subjects stayed the same, they build muscle and lost fat. Prior to the Flood, when lives were measured by hundreds of years, humans had a vast capacity to remember virtually everything said, heard, and seen.
When I turned it on, it was as though someone had switched on one of those giant spotlights at the grand opening of a new store. Ita€™s like gazing into the electrical room of a skyscraper and seeing thousands of little wires crisscrossing everywhere connecting every function in the building. Wea€™re also told that spiritual things are a€?spiritually discerned.a€? That might seem like common sense, but most people try to read the Bible with their own feelings as the interpreter. The Bible is a love letter from God to us; should we treat it with less heartfelt interest?
And if they cana€™t find a supporting verse they generally twist something to make it fita€”like the man who puts together a jigsaw puzzle with a hammer in one hand and scissors in the other. This in turn will have them looking smaller (as muscle takes up less room on the body than fat does) and giving off a far fitter and healthier appearance. That little bit of light made such a tremendous difference when compared to the abject darkness within the bowels of the earth. Soldiers were sent to arrest Jesus, and they came back saying, a€?Never [a] man spake like this mana€? (John 7:46). Likewise, many people have no appetite for Goda€™s Word because they gorge on entertainment junk food.
They want the Bible to tell them what they want to hear; they want it to say what they want it to say. By sleeping enough, you’ll also be in a more positive mood overall, which can also increase your capability to withstand the stress that comes with dieting itself. My promise is, a€?Youa€™ll find Me when you search for Me with all of your heart.a€™ a€? Hea€™s not very far awaya€”however far away your nearest Bible is.
That wona€™t worka€”imposing ourselves on what we read rather than allowing Goda€™s Spirit to impose on us what we need to understand.
If you do, I guarantee your hunger will grow and youa€™ll find a little Bible study library growing up in your home or on your computer. So there you have the four steps that you’ll want to be taking if you hope to maximize your fat burning and see the best possible results. Moreover, Christ is eternity; thus the only book that will make a restful pillow when youa€™re dying is the Bible.
Fat loss is very much a science and when you are able to put into place what has been proven time and time again, you will notice significant improvements in the quality of results you see.
In Ezekiel 3:3, God instructs the prophet, a€?Son of man, cause thy belly to eat, and fill thy bowels with this roll that I give thee.
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