So what does it take to really lose weight? What does it take to become thin, once and for all? Most of us would say it takes exercise and a low fat diet. As a personal trainer and one who has been extremely overweight in my lifetime, I would submit to you that this is wrong. What it really takes is three things. First, an understanding about food and its primary role in weight loss. Second, an understanding of exercise and its limited roll in weight loss; and third, that weight loss must encompass a total change of attitude.

The most important factor in weight loss is food. Yet, buying low fat food does not result in weight loss. In fact, those who choose to quit buying low fat food, end up losing more weight than those who are dedicated to a low fat diet. The culprit is not fat; it is high glycemic index carbohydrates. Sadly, many of the low fat options are high on the glycemic index. High GI foods actually make you fat, thus fat free or low fat foods make you fat. A multitude of studies have been done that show this to be true. One study involves obese teenage boys. Over the course of weeks, they separated these boys into three groups. One group was fed a low GI breakfast (eggs), the second was fed a medium GI breakfast (fresh wholegrains), and the third was fed a high GI breakfast (cereal). Then, they offered the boys a snack before lunch. Every day, the boys that were fed the high GI breakfast chose and consumed more than twice the number of snacks as those who were fed a low GI breakfast. The mediums were about average. The reason this happened is because high GI foods trigger a sudden insulin release that later triggers a hunger reaction. The higher GI foods you eat, the more hungry you will be throughout the day.

Here is how this plays out in my life: I eat a high GI food because I skipped breakfast and was really hunger - say a bagel or a muffin at Starbucks, or crackers with my salad or even a little sweet somewhere - then I’ve set my life on a downward course. It’s like rolling a ball down a hill. It’s really hard to stop it. This often happens when life gets really busy and I don’t have time to think about food. If I’m not intentional about it, I won’t think to stop this rolling ball until I’ve gained several pounds. You see, because of the insulin high and sudden hunger streak, that bagel or those crackers set my body up for extreme hunger in the evening. Then, I overeat dinner. Then I’ve stretched my stomach’s capacity for food and I am starving at breakfast. I may just make some quick oats (high glycemic), then I’m starving before lunch and need a snack. I’ll grab some chips while I prepare lunch (High GI). That feels better. Now I’ve set myself up for another hunger attack. It hits at later, and I eat twice as much as I normally would eat – and have inadvertently consumed more high glycemic carbs that set me up for another hunger attack in a few hours. The cycle does not end until I choose to exercise self control and let myself live through a few days of hunger until I can handle eating healthy foods the entire day.

The most important thing you should know about the glycemic index is that most foods that have had the fat removed, have added items that increase the glycemic index of the food. The fact is, anything that has been processed, even to have the fat removed (except milk itself) is very likely a High GI food. Lowfat and nonfat makes you fat. It is far better to eat foods in the way that God made them, as pure to their original form as possible. Eat butter instead of High GI margarine; eat real mayonnaise instead of low fat; eat real salad dressing instead of low fat. The most rewarding part of doing this is, you will feel satisfied longer and have less desire to snack or overeat at your next meal.

High GI foods are all cereals, potatoes, rice, pasta, corn (especially popcorn), processed breads and anything with sugar in it, including high sugar fruit. I wouldn’t even eat whole wheat bread from the store in the first month of your diet. Keep away from these for a few months. Medium GI foods are freshly ground whole grains, beans and lentils. Low GI foods are nuts, dairy (even high fat dairy), some fruits and vegetables and all meats. Stay far away from anything from a box or bag, except frozen veggies. If you cover your veggies in butter, that’s far better than adding a potato to your meal: You will feel full and satisfied for many hours.

Have you ever noticed that after two or three weeks of your diet, you hit a wall and don’t lose anymore? Well, another important, but little known fact is, after two or three weeks, your body will lower your metabolism to match your new eating plan. Your body wants to stay the same weight. God designed our bodies to adjust to periods of famine. If your body thinks there is a famine coming on, it will be able to operate and maintain the same weight on less food. So, how do you deal with this? The only, only, only, only way to deal with this is by tricking your body. You are smarter than your body. You must use your knowledge. Since you are now eating low GI foods, and staying away from all those evil snacks, your body thinks its time to adjust your metabolism. Well, to trick your body, once a week you must give your body all your old foods so that it realizes there is no famine in the land, and it can continue on its journey forward to thinness. Once a week, only once a week, eat whatever you wish – cake, ice cream, potatoes, whatever. I know that this is hard to believe, but it really and truly works. Just try it for twelve weeks, and you will be amazed. 

Exercise is an incredible gift to our bodies. God created us to be moving – going down to the well and carrying up heavy water jugs, walking hither and thither to procure the items for housekeeping, churning butter, plucking the chicken or skinning the calf, grinding the wheat by hand and washing the clothing. All these could easily be traded for any weight training routine. Though we are in love with our technologies, they are contributing to our undoing physically. Weight training and aerobic exercise does contribute to a healthy body, mind and spirit. When I feel overwhelmed with life, I go workout, coming home renewed and rejuvenated. In fact, yesterday, upon hearing of my dad’s health issues I lied down on the couch and wanted to sleep. My husband forced me out the door to the health club, and I was so thankful he did when I was done with my workout. Exercise and weight training decrease your risk for heart disease, cancer and many other illnesses, while increasing your life span, the quality of your life and your bone density. Though all the studies show how good exercise is for your health, most people are not aware of its limited roll in weight loss. Many studies have confirmed that diet has more to do with weight loss than exercise. In fact, one particular study that I site on my website shows three groups of women. One group dieted, but did not do any exercise. Another group dieted and exercised, and the last group only exercised. The end result? The group that dieted and exercised lost the exact same amount of weight as the women who had dieted only. Back in my overweight days, exercise gave me a false sense of security. I felt that since I had exercised, I could eat what I always eat. That was why I could not lose a pound, and continued to add to my girth even as I diligently speed-walked several miles a day.

Additionally, however limited exercise is, weight training is much more helpful in weight loss than aerobic exercise. You see, if you build muscles, your body will increase its metabolism. That is because muscles need energy just to exist. Even while you sleep, muscles “eat.” Adding muscle is like adding little fat consumers in your body. Now, they can’t do miracles, you still have to consume less than your muscles are eating if you want to lose weight. Yet, if you are going to enjoy an exercise routine, spend more time lifting weights than cardio training. Get a book on how to lift weights, like Body for Life or a book on different weight training exercises.

Finally, I believe that one’s attitude about themselves plays a huge role in weight loss. Often, I have discerned self-unforgiveness in those who struggle with staying true to eating correctly, and not sabotaging their own efforts. God is very serious about the forgiveness issue. The fact is, we have all done highly ridiculous things, things of which we are most ashamed. However, if we can’t forgive ourselves, and give ourselves a break for being imperfect, then we let a bitter root grow up in our hearts towards ourselves. The Bible says that a bitter root that springs up will defile. Also, the enemy is given access to our lives when we do not forgive. Ephesians tells us that when we do not forgive, the devil gets a “place” in our lives. (The NIV retranslates this as a foothold). If we hold bitterness towards ourselves, we also have given access for the enemy to speak his evil lies and accusations at us. We may call this negative self talk. I call it Satan, the liar, telling me how awful I am for the choices and mistakes I’ve made.

The assumption here is that I should not and should never have done wrong things. It helped me to remember that I’m not so great, so wise and discerning, that I should do everything well. Without God I’m nothing but a total fool; even as a Christian, if I’m not walking in the Spirit, I’m a total fool. So, it should be no surprise to me that I have made foolish choices. Who am I to think that I’m so great that I should not make bad choices? That’s pride. It’s so important that we begin the process of weight loss by going back over our lives – make a list – beginning from the first time you remember doing something with which you are ashamed. Then go over the list, first asking God to forgive you for not forgiving yourself for that thing (it’s a sin not to forgive someone, even yourself), and then choose to forgive yourself. Choose not to be mad at yourself anymore. Remember that without God we will do nothing but destroy our very lives with bad choices. It’s humbling, but so freeing. Repent of unforgiveness, repent of the bitterness you have held towards yourself, and then tell the devil to scat. Tell him that you are taking back the place you gave him and to be gone. If you feel tempted to rehearse negative self talk, resist the temptation by reminding yourself and the enemy that you have forgiven yourself, and you are human – perfectly capable of all kinds of evil without God’s intervention. With your mind cleared of self defeating words, you can move on in victory towards your goal of weight loss by eating correctly.

Having an understanding of how foods are responsible for increasing and decreasing weight, the limited role of exercise in weight loss, and the importance of having a right attitude towards oneself, you will be fully equipped to lose weight once and for all. You are God’s beautiful prize, his gorgeous treasure; don’t let a lack of knowledge or the enemy steal any longer. Move forward in victory. As Columbus said after days of sailing with no end in sight, “Adelante!”