1. Upon awakening, recite,write, or think about a gratitude list. Always begin with the gift of breath. Without breath, we’d have no life. My spirit is so rebellious at times that many days my gratitude list included only my breath. But having gratitude for even one thing was a growth from having no gratitude. Do 5 minutes of deep breathing–relish the feeling good lungs gives you.
2. Living with a positive mind is a continual discipline. Remember your thoughts are your choice. You need to learn to tune in to your thoughts. If you are thinking negative, you’re feeling negative. Is anything getting better with the choice of negativity? Be careful not to condemn or judge yourself as these choices are negative also. Learn how to get a check on the committee of voices that live in your head. Become your “observer self “when you are feeling negative. Change your thoughts and change your feelings.
3. Exercising your body daily for 15-30 minutes. The exercise can be divided into segments but it generally takes 20 minutes of exercise to change your level of metabolism.
4. The type or kind of food you eat isn’t as important as the portion. Count the calories or guess at the total calories involved. Use a small plate at every meal as a way to keep a check on the quantity of food eaten.
5. Help others every day. When I started this practice, I made it a rule to call 3 people that I ordinarily wouldn’t call in order to monitor my motives in helping others. My condition for myself on these calls was that the help had to be only for them and couldn’t include anything I might want from them for myself.
6. Spend some quality time with yourself enjoying or discovering your personality. This practice can be added to your meditation daily as you ask the God of your understanding to guide you.
7. As you let go of judgment, you learn to love yourself. Anyone else that you tear down, tears you down, too. Use the mental picture of throwing mud and notice that you get dirty. As Maya Angelou reminds us, “We did the best we could, and when we knew better, we did better.”
8. Begin acquiring books that are easy to pick up and review. Each day choose one section of a book to reflect on for the rest of the day. Even if you just have time to copy down a sentence, it will give you a path of self-improvement to follow.
I have given up many addictions since I quit drinking Nov. 24, 1976. But losing weight is really starting to kick my butt. The main problem with letting go of food addiction is that you can’t just give up food. As I heard years ago, learning a healthier way to live with food is like living in a cage and inviting a lion in to live with you. You have to learn how to be friends with the lion.
I have lost 13 pounds since the beginning of 2015, but the last 2-3 pounds keep comig back on. Not fun, going to the scales I use at our clubhouse and finding I weigh more again. So I have begun to study intermittant fasting. I try a variety of it one night a week (my variety of going as long as I can fom Saturday PM until Sunday PM).
I choose not to start a vigorous form of exercise because I know it isn’t the way I will choose to live after the weight loss period is finished. I do ride my bike two times daily for 20 minutes each time. I love riding my bike so I can see myself continuing this in my life.
To begin my study, I learned that intermittent fasting means resticting my food intake to the same certain hours each day. The chart on this page suggests 12-6 PM. I have preferred a 10 AM-4 PM window. I have been eating this way for a few months now. Then on Saturday nights, I have added not beginning to eat on Sundays until the afternooon. I usually go 20 hours without food during this time period.
From Peak Fitness by Dr, Mercola:
“One of the primary mechanisms that makes intermittent fasting so beneficial for health is related to its impact on your insulin sensitivity. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed food diets. Insulin resistance, in turn, is a primary driver of chronic disease—from heart disease to cancer. Mounting research confirms that when your body becomes accustomed to burning FAT instead of sugar as its primary fuel, you rather dramatically reduce your risk of chronic disease. Becoming fat adapted may even be a key strategy for both cancer prevention and treatment, as cancer cells cannot utilize fat for fuel—they need sugar to thrive.”
“In short, fasting increases insulin sensitivity along with mitochondrial energy efficiency, thereby retarding aging and disease, which are typically associated with loss of insulin sensitivity and declined mitochondrial energy.”
“Two additional mechanisms by which fasting benefits your body include:
“Reducing oxidative stress – Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.”
“Increasing capacity to resist stress, disease and aging – Fasting induces a cellular stress response (similar to that induced by exercise) in which cells up-regulate the expression of genes that increase the capacity to cope with stress and resist disease and aging.”
Some more articles about intemittent fasting:
The Beginner’s Guide to Intermittent Fasting by Nero Fitness
The Beginner’s Guide to Intermittent Fasting by James Clear