In the last four nuggets, we looked at the problems of overweight and obesity, what to avoid in weight loss programs, and some of the principles of healthy weight loss. Today we will look at the final principles of healthy weight loss.

Last time we showed that it is best to eat unprocessed plant foods in order to lose weight. Prior to that we talked about meal spacing, but we haven’t talked about portion sizes. You should eat just enough at a meal that you feel comfortable, but not stuffed. Any time you eat, ask yourself these three questions:

1. Is it healthy for me?
2. Is it the right time to eat?
3. Is it the right amount?

If you can answer yes to all 3 questions then go ahead and eat. Remember, Is it healthy for me? Is it the right time to eat? Is it the right amount?

Weight loss isn’t all about eating. Exercise is vitally important as well. Muscle burns energy faster than fat and so the more muscle you have, the more energy you will burn. Exercise causes the muscle fibers to contract multiple times. As you walk, bike, swim, do sit ups, push ups and squats, or lift weights or use resistance bands, you are causing your muscles to recruit more muscle fibers to contract. Over time you build more muscle tissue and burn more energy. Exercise increases your metabolic rate for hours afterward and is vital to healthy weight loss. To eat the best foods in the world and then stay sitting in front of the TV turning into the vegetable that you eat is not good. You need to get out and get active.

You should aim for 30-50 minutes daily, 5 days a week of moderate intensity exercise, which means that you can talk but cannot sing while you are doing it. If your weight drops and the plateaus, just increase the length of time you exercise or the intensity, and you will find the weight coming off.

The final principle of successful weight loss is entire trust in God. In order to make a change that lasts for good, you need the self control and will of God on your side to help you to be consistent. After all, it is the body that He created for you, and He wants to see you take care of it for your joy and for His. As we lose weight and become more fit, we experience greater happiness and joy, quicker thinking, clearer spiritual perceptions, and overall we enjoy life more. God wants that for you and He will help you if you will let Him. For a life-long change, you need a life-long partner - God.

God bless you abundantly as you learn to live God’s WELLNESS way.