Principles of Weight Control:
1. Don’t plan to "go on a diet." Plan to change your eating habits– PERMANENTLY
2. Become a vegetarian!
– Natural plant foods are
i High in fiber, mostly low fat, high unrefined carbohydrates
i Filling, satisfy appetite, relatively low calorie
i Decrease cholesterol, other blood fats
i Protective against heart dis, cancer, diabetes
– Animal products are
i Low or no fiber, high fat, too high in protein
i Calorie dense: small amounts yield high calories
i Raise cholesterol, other blood fats
i Increase risk of heart disease, cancer, etc.
3. Decide beforehand how much to eat; NEVER have seconds!
4. NEVER eat between meals!
5. Two-meal a day plan: Large breakfast, good lunch, no supper
6. Fast a day or two (if very overweight) a week, not consecutively
! Eliminates calories for the day
! Improves insulin receptors, decreasing insulin resistance
! Helps your will power!
7. LOTS of water between meals (herbal teas o.k.) Drink instead of eat!
8. Eliminate free fats–even vegetable oils (butter, lard, margarine, oils); and refined carbohydrates (sugar, white flour, meal, etc)
9. REGULAR exercise; preferably daily. Walking one of the best, but any is o.k.
– Especially after meals
– At least 30 minutes a day; try to gradually increase to 1 hour or more (Not necessary to be all at one time).
"..increasing body weight suggests reduced physical activity may be the most important current factor explaining the rising prevalence of obesity.
Recognizing the difficulties in sustaining energy-restricted diets in the presence of fast foods & social feasts, the current trend toward increasing body weight is not likely to be reversed solely through ...further reductions in energy intake. In all likelihood, activity levels will have to increase in response to an environment engineered to be more physically demanding." Weinsier et al. Am J Med 105(2):145, 1998 Aug.
10. Be aware of the body’s "set points" (tendency for the body to maintain a metabolic equilibrium).
Factors that lower set point (helpful):
a. Short-term fasting
c. Low fat & refined carbohydrate foods
d. Avoidance of large meals, especially in evening or at night
e. Avoidance of eating between meals
f. Avoid too many varieties at meals
g. Possibly: raw foods
Factors that raise set point (deleterious):
b. Fatty foods
c. Refined carbohydrates
d. Evening or night meals
e. Between-meal snacks
f. Overeating, even of healthful foods
g. Skipping breakfasts
h. Staying up too late at night
i. Alcohol & caffeine
j. Crash diets
11. Remember that we lose weight in a "stair step fashion;" not a straight line. That is, we may lose quickly to begin with; then there is a plateau for a time; then a period of rapid loss again; then another plateau, etc. The plateauing is due to changes in the set points. If the plateau is too prolonged, one can become discouraged. Often a short fast, or increased physical exercise, or a short period with an all-raw diet, or various combinations of these will "reset" the set point, and start the weight loss again.
12. Finally, courage and an abundance of faith in the healing power of God is all-important. Satan wants you to destroy your-self, and he will help you do it if you allow him. But our loving Lord is yearning to assist you in getting the victory over Satan and self– "Beloved, I wish above all things that thou mayest prosper and be in health."
Claim the promises, and mighty things can be accomplished!
Return To Counseling Sheets
Disclaimer: The above counseling sheet
is provided courtesy of the Uchee Pines
Health Institute. The Uchee Pines Institute was started almost 30 years ago
by Calvin Thrash, M.D., specialist in Internal Medicine, and his wife, Agatha
Thrash, M.D., board specialist in pathology. It is a non-profit, health
educational and treatment facility located in the country near Seale, Alabama,
15 miles from Columbus, Georgia. (Address: Uchee Pines Institute, 30
Uchee Pines Road
Seale, Alabama 36875-5702. Phone: (334) 855-4764. Fax: (334) 855-4780. Email: email@example.com. Location Map: Click Here). The information contained in the counseling sheets is presented as a general educational and information guide. The counseling sheets are not intended to be used for instruction in medical treatment. The author cannot assume the medical or legal responsibility of having this information misinterpreted and considered as a prescription for any condition or any person.