Developing an Exercise Strategy

Next, prayerfully consider a strategy to achieve your goal. It needs to be a plan you can and will implement, but also one that is going to challenge you. This strategy will be a road map; it will enable you to “run with the vision” and attain your goal. So write it down as well.

Your strategy needs to be specific. For instance, if weight loss or higher fitness is your goal, your strategy should probably include changes to your diet as well as an exercise plan. Depending on your fitness goals, you may need to get additional information about what type of exercise will work best for you. 

A generic exercise strategy such as “I plan to exercise” won’t be of much use. It needs to be specific, taking into account your present fitness level and your goal. It could be something like, “I plan to walk four times a week for 30 minutes” or “I plan to walk Monday, Wednesday and Friday, and work out at the gym Tuesday and Thursday.”

I would encourage you to consider adding some sort of resistance training to your fitness routine. Developing muscle is a must for many reasons. For instance, one pound of muscle burns about 35 calories a day, whereas one pound of fat burns only 2 calories. Studies tell us between the ages of 20 and 30, without weight-resistant exercise, we begin to lose muscle. As we lose muscle, our basal metabolic rate slows down, which means we burn fewer calories. This change in metabolism generally means a gain in fat. Let’s say that between the ages of 30 and 40, we have lost 10 pounds of muscle and gained about 10 pounds of fat. That means that in 10 years, we would have a 20-pound body composition change and still weigh the same.

By increasing your muscle, or lean body mass, by 5 pounds of muscle, your calorie expenditure would increase by 175 calories a day. That’s 63,875 calories or 18 pounds a year!

No wonder as we age it is so easy to gain fat simply by not exercising. Many people are frustrated by the fact that they eat just as they always have, but now are gaining weight, not realizing that each year without resistance exercise, their metabolisms are slowing down. Exercise is the only way to reverse this effect of aging.

So add resistance training as part of your strategy. If your exercise strategy is specific, you’ll be more likely to stick to it. It will help you stay on course, moving toward your goal.

 Developing a Diet Strategy

The same principle is true in making adjustments in your diet. If you are striving to eat healthier or lose weight, simply saying “I’m not going to eat so much junk food” will not ensure you’ll make healthy food choices. Your strategy must be specific in order to achieve lasting success.

Keep in mind that “calories in” minus “calories out” will equal either weight loss or weight gain. But don’t starve yourself! You must consume enough calories so your metabolism will work properly.  While we each have a unique body type and metabolism, for most people a great place to start is by subtracting 250 calories from their daily intake and burning an extra 250-500 calories per day through exercise. The best diet strategy for you depends on many factors such as: your present weight, how much weight you need to lose, your activity level, the condition of your health, etc. Your doctor can help you decide on a plan that will work best.

I’m sure you’re aware of the foods you “don’t” want to make a habit of eating: cookies, candy, ice cream, fried foods and sugared drinks such as colas, just to name a few.

So I’m going to share with you specific “do’s” that can add up to big benefits. These are great, realistic nutrition strategies that are recommended for everyone, especially if your goal is weight loss and/or achieving a healthier lifestyle!

One of the most important changes you can make to your diet is to drink at least 64 ounces of water a day—more when exercising. Water helps cleanse your body and is necessary for fat loss. It’s even a mood-booster.

Fruits and vegetables are an essential part of a healthy diet. But are you eating enough? Studies show we need 3-5 servings of vegetables a day, and 2-4 pieces of fresh fruit daily. One vegetable serving is 1/2 cup chopped raw or cooked vegetables, or one cup of raw leafy vegetables. A salad is one of the easiest ways to get a cup of raw vegetables but go easy on the dressing to avoid consuming too many calories. And of course, there are many wonderful fruits to choose from. So give your taste buds a little variety!

Adding a high-fiber cereal to your diet is also a great diet strategy. It will help you digest about 130 fewer calories per day. (One-half cup of All Bran cereal has 10 grams of fiber.) If you don’t like the high-fiber cereals, then add a little of a high-fiber variety to your regular cereal. Top it off with berries and you’ve just had a portion of your fruit for the day!

Whole-grain breads are very important to your diet as well. Health-food stores have the best selection but there are some decent brands at the supermarket. Whole-grain breads are much more nutritious and satisfying than enriched wheat or white. If you’ve never eaten denser bread before, you may want to begin by toasting a slice and spreading it with peanut butter.

Having baked, broiled or grilled fish several times a week is a terrific healthy-eating strategy. Salmon and some other cold-water fish contain Essential Fatty Acids, which are not produced by the body but are needed to help prevent disease.

Now, in order not to sabotage your goals, plan ahead! Reserve a healthy snack for your ride home from work or school—a piece of fruit, string cheese or half a turkey sandwich and a bottle of water. Stabilizing your blood sugar level in the afternoon will help you avoid excessive eating in the evening. This seems to be a time when people munch uncontrollably, consuming too many calories and unhealthy snacks.

If you’ll begin doing the “do’s,” the “don’ts” will eventually disappear. And remember, you have the Holy Spirit and the fruit of the spirit (which includes self-control) dwelling within you to help you.

So add these diet strategies to your plan—write them down and commit to them.

Tracking Your Progress

Lastly, you need to track your progress. If weight loss is your goal, this could be as simple as weighing yourself weekly or monthly. Since you may lose inches before you lose pounds, it’s a good idea to record your measurements when you begin and then measure yourself monthly. Simply being aware of how your clothes fit is also a good way to gauge your progress.

Remember weight loss is not the only goal here—you should be noticing improvements in your health, your strength, your mental capacity and the quality of your life. It is God’s will for you to be healthy and strong.

I pray the rest of this year will be a great for you! I encourage you to review your goals and strategies daily so you will stay focused and in faith. “Commit to the Lord whatever you do, and your plans will succeed” (Proverbs 16:3, New International Version).

Your resolutions are sure to become realities!