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Having a few valuable tips from those who have been successful in managing their weight can be very helpful in helping others to maintain their weight loss. Listed below are a few tips I hope will be of some help to those who want to manage their weight successfully.
Drink plenty of water
The body needs water to keep our cells and body systems running efficiently. Most importantly, water is needed to maintain the body’s blood volume, which is necessary for regulating body temperature and delivering nutrients and oxygen to the rest of the body. Lack of water can lead to dehydration, which occurs when you don’t have enough water in your body to carry on normal functions. A mild case of dehydration can drain the body of energy and make you feel sluggish.
Fruits and Vegetables
You should eat at least 2 servings of fruit and 5 servings of vegetables every day. Pregnant and breastfeeding women need a minimum of 4 servings of fruit and 6 servings of vegetables.
Eat Small Meals
Eating 4 to 5 meals or snacks daily will help you control your appetite and manage your weight.
Protein and Calorie Intake
Taking protein with every meal will help maintain muscle mass while burning fat. It has been estimated that we need about 0.75 grams of protein per pound/kilogram of body weight. Find your own protein requirement, then first, find out your weight in pounds/kilograms and multiply that figure by 0.75. Most people will find they regularly consume more than they require, which is why so many people gain weight in the first place.
A useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much strain on their body. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Keeping healthy food in your house for meals and snacks will help you achieve your goal. You’ll be less likely to cheat on your diet while reaching your goal, and success will come quicker.
__ Ellen J. Barrier
The Quilt Holes
“I am crucified with Christ: nevertheless I live; yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the Son of God, Who loved me, and gave Himself for me.” Galatians 2:20
As I faced my Maker at the last judgment, I knelt before the Lord along with all the other souls.
Before each of us laid our lives like the squares of a quilt in many piles; an angel sat before each of us sewing our quilt squares together into a tapestry that is our life.
But as my angel took each piece of cloth off the pile, I noticed how ragged and empty each of my squares was. They were filled with giant holes. Each square was labeled with a part of my life that had been difficult, the challenges and temptations I was faced with in every day life. I saw hardships that I endured, which were the largest holes of all.
I glanced around me. Nobody else had such squares. Other than a tiny hole here and there, the other tapestries were filled with rich color and the bright hues of worldly fortune. I gazed upon my own life and was disheartened.
My angel was sewing the ragged pieces of cloth together, threadbare and empty, like binding air.
Finally the time came when each life was to be displayed, held up to the light, the scrutiny of truth. The others rose; each in turn, holding up their tapestries. So filled their lives had been. My angel looked upon me and nodded for me to rise.
My gaze dropped to the ground in shame. I hadn’t had all the earthly fortunes. I had love in my life and laughter. But there had also been trials of illness and wealth, and false accusations that took from me my world, as I knew it. I had to start over many times. I often struggled with the temptation to quit, only to somehow muster the strength to pick up and begin again. I spent many nights on my knees in prayer, asking for help and guidance in my life.
I had often been held up to ridicule, which I endured painfully, each time offering it up to the Father in hopes that I would not melt within my skin beneath the judgmental gaze of those who unfairly judged me.
And now, I had to face the truth. My life was what it was, and I had to accept it for what it was.
I rose and slowly lifted the combined squares of my life to the light. An awe-filled gasp filled the air. I gazed around at the others who stared at me with wide eyes.
Then, I looked upon the tapestry before me. Light flooded the many holes, creating an image, the face of Christ. Then our Lord stood before me, with warmth and love in His eyes. He said, ‘Every time you gave over your life to Me, it became My life, My hardships, and My struggles.
Each point of light in your life is when you stepped aside and let Me shine through, until there was more of Me than there was of you.’
May all our quilts be threadbare and worn, allowing Christ to shine through!
God determines who walks into your life…it’s up to you to decide who you let walk away, who you let stay and who you refuse to let go.’
I need this back. If you’ll do this for me, I’ll do it for you. When there is nothing left but God, that is when you find out that God is all you need.
Take 60 seconds and give this a shot! All you do is simply say the following small prayer for the person who sent you this.
Father, bless all my family and friends in whatever it is that you know they may need this day! And may their life be full of your peace, prosperity and power as he/she seeks to have a closer relationship with you. Amen.
If you send this on to five other people, including the one who sent it to you. Within hours you caused a multitude of people to pray for other people. Then sit back and watch the power of God work in your life. I chose more than five…you can too!
Barrier’s Books & Associates
There are many ways individuals can earn income. The first step is knowing what he or she want to do. That begins with the most important interest one has. We all have a talent or a hobby. The next step is to perfect that interest, by receiving the necessary training to accomplish a goal. Receiving training helps an individual to develop a solid plan for a career. Barrier’s Books & Associates have many professionals who are well qualified to help those, who would like to start their training for career and job opportunities today.
Taking the time to train properly will help to put together a sound plan for your business. Be patient with yourself, while training and putting together your plan. The mistake most people make is wanting to hurry and finish the training too quickly, rather than carefully learning all of the information they need. One problem that many young business people make, is wanting to have their business to immediately be equal to those who have been in the company for many years. A new business regardless of how good its potential is to become a big business, cannot happen overnight.I know of some people who I worked with, found out about some of the others who had build a huge clientele and were making “mega bucks.” They were driving fancy cars, had expensive suites for their business and lived in the high income neighborhoods. These young business people had barely finished their training, and wanted the same things those people had. That is a setup for failure. It takes lots of years to get to where those people were. It could take three or more years of very hard intense work and careful planning, before a decent income can begin.
Some people get impatient and give up when they don’t see lots of money coming in immediately, and move on to something else. Many such people involve themselves with several different kinds of training programs and create lots of debts and expenses, because of a lack of patience, and never achieve success. Those who were patient and continued to stay the course, and accepted advice from those whose businesses were successful, became successful, themselves years later. They actually saved money, by waiting and taking the time to continue improving on their plan until it became successful, now they are making “big bucks.”
___ Ellen J. Barrier