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Christian Living

Health

The Perfect Body Type: Yours!

You are Lovely Today

Scripture for the Week:

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.… When I was woven together in the depths of the earth, your eyes saw my unformed body.”

— PSALM 139:14–16

Quote for the Week:

“Faith, as Paul saw it, was a living, flaming thing leading to surrender and obedience to the commandments of Christ.”

— A. W. TOZER

As you begin the journey to never say diet, remember that your value is based on who you are in Christ, not what the number on the scale says. God created everything about you, and He knows you better than you know yourself. He knows which foods are your weaknesses, and He is there whenever the temptation to overeat or consume unhealthy food seems overwhelming. The Lord knows the tears you have shed out of desperation. He was there to comfort you when it seemed like no one understood your pain. Trust me, on days when I feel the most flawed, I need the verses from Psalm 139 to remind me of what is true. The living God formed every part of my body, even the parts I would like to change. Although I used to struggle and fail in caring for my body, God always knew it best. When I finally cried out to my Creator and invited Him to help with the repair, I knew I could succeed. He wants you to succeed too. Start this week by thanking the Lord for the gifts of your life and your body. By focusing on making some improvements, you will ultimately be honoring Him more and more each day. Find a recent photo of yourself, or take one, and tape it in the space that follows. This picture will be a powerful reference for you in the coming weeks as you begin your transformation.

THE MIND FACTOR: CHANGE YOUR BRAIN

In Never Say Diet, I make a big deal about the Five Decisions — and for good reason. You will fail in this new attempt to change your life unless you first change your brain. To succeed, you need to be willing to do whatever it takes—unconditionally. I want to be your cheerleader and your friend. And for us to get going, you need to commit to the five Brain Change decisions found on pages 76–82 of Never Say Diet. Think about how each of the Five Decisions applies to your life. Also, try to memorize them. They will form the backbone you need to stand up to and overcome every area of weakness in your life. Create your personal surrender statement.

THE EXERCISE EQUATION: ARE YOU WILLING?

This week your first assignment is to start building a foundation of discipline. You will be successful over the next month if you show up for exercise thirty minutes a day, five days in a row, every week—no matter what. There are many choices for your cardiovascular exercise. Below is a list of suggestions. Even if your week gets hectic, finding the time to make this happen is imperative.

Cardio Exercise Suggestions:

  • Basketball
  • Bike riding
  • Cross-country skiing machine
  • Dancing
  • Elliptical machine
  • Jogging/running
  • Kick boxing
  • Racquetball
  • Spinning class
  • Stair climber
  • Stair stepper
    Stationary bike/recumbent bike
  • Step aerobics
  • Swimming
  • Tennis
  • Walking

How to Take Your Measurements

Taking your measurements at the beginning of each month is an important part of the process of losing weight. You will begin to see precisely where you are losing fat. As you start building more muscle, there will be months where your progress is more evident in your measurements than on the scale, because muscle is denser than fat. You will begin by taking six measurements. You should be able to do them by yourself, with the exception of your upper arm. (Ask a friend or your spouse to help you.) For instructions on taking accurate measurements, see pages 97–98 of Never Say Diet. Record your measurements below.

Bust: ______________
Chest: ______________
Waist: ______________
Hips: ______________
Thighs: ______________
Arms: ______________

Be sure that you consistently measure in the same spots each month. I also recommend taking your measurements before your workouts.

Weigh Yourself

Weigh yourself, and record your weight at the beginning of each week.

Week 1, starting weight: ________

WEEK 1 CARDIO TRAINING

Complete your cardio exercise five days in a row, for at least thirty minutes per day. In the space provided, write down the day, the date, the exercise you completed, and the duration of each exercise period. This serves as a reminder that you always found a way to get the exercise done, whether you felt like it or not.

Day Date Exercise Duration How did it go?
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THE FOOD FACTOR: BREAKFAST IS WHERE IT’S AT

This week you must place your nutritional focus on the most important meal of the day: breakfast. Plan to eat every day within two hours of waking up. Listed below are some fresh food ideas. Each one is about three hundred calories, which is perfect!

  • Quaker Weight Control oatmeal, 1 tablespoon of raisins, cinnamon to taste, 2 slices of turkey bacon.
  • One slice of whole-wheat toast, light spread of peanut butter (natural is best), and 1/2 grapefruit.
  • Chocolate strawberry shake. Blend the following: 1 scoop chocolate protein powder, 10 small frozen strawberries, 1 packet sugar substitute, 1/2 cup low-fat milk, a few ice cubes.
  • Egg white omelet. In a skillet with nonstick spray, cook veggies you like, 3 lightly beaten egg whites, and 1 tablespoon fat-free cheese. Accompany with half an English muffin with a dab of peanut butter.

Each of these breakfast meals provides a good balance of protein, carbs, and fat. This ensures your day gets off to a good start; it is igniting your source of energy. Find a few meals that you enjoy, and keep repeating them. This way you won’t stress out over deciding what to have.

Week 1 Breakfast Log

Using the space provided, record each day’s breakfast menu and the portions.

Day Date Time What did you eat?
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