Frequently Asked Questions
How did you drop seven sizes?
The short answer is diet and exercise. But I know you want specifics! I started by making small lifestyle changes – running 30 minutes three times a week. Just by doing that, I noticed that I was not eating as much, because my stomach was shrinking. Then I increased my exercise to include weight training and continued the running. I also started snacking on fruit, yogurt, and nuts. I included more protein in my diet. Then, after dropping four sizes, I hit a plateau. Nothing I was doing was resulting in more weight loss. I needed to try something new. I started a new exercise regimen (see the exercise question below to see exactly what I was doing), and I got on a disciplined eating schedule (see the next question). By trying new things and making better lifestyle choices, I found that I got closer and closer to my goal of a dream body. Eventually, it happened! Proof that perseverance pays off!
Do diets work? Are there any diets that you recommend?
Some diets really do work. The problem, though, is that you probably are not likely to follow it forever. If you are going to make any lasting changes to your weight, how you eat on a daily basis is what needs to change. I have not tried every diet out there, but one that I liked is the Zone Diet. I still use some of their recipes today. Your goal should be to get adequate amounts of carbohydrates, protein, and fat. These three things play a very powerful role in your body’s ability to lose weight and build muscle.
Also, what you drink plays a pivotal role in how much weight you lose. The best thing you can drink is water. I drank water almost exclusively. I did not touch a soda for two years. I had skim milk with my cereal for breakfast. I drank water with my meals and throughout the day to keep myself hydrated. When I got bored with my water, I spiced it up by adding lemon or strawberry slices. Get creative, and you will find that water can be just as delicious as anything else.
What had the greatest impact, however, was the eating schedule I was on. Eating regularly causes the glucose levels in your body to remain balanced. When you skip meals, or wait too long between meals, you cause hormonal surges in your body that thwart your efforts to lose weight. I ate five to six times a day. Breakfast was at 8am. Morning snack at 10:30am. Lunch at 12:15pm. Afternoon snack at 3:30pm. Dinner at 6:00pm. And sometimes an evening snack at 8:00pm. Keeping this kind of schedule meant that I had to carry snacks with me and sometimes pack my meal(s). This may seem like a hassle, but there are ways to make it work. Trust me, it is worth it.
What kind of exercise regimen do you think is the most effective?
When I was the most fit I have ever been (just look at my after picture!) this is what I was doing: Each week, I did weight training two days, Pilates two days, and intense cardio one day. I rested Saturday and Sunday. So my schedule looked like this: Monday and Wednesday – Weight Training (one hour each day); Tuesday and Thursday – Pilates (one hour each day); and Friday – Intense Cardio (one hour). Saturday & Sunday – Rest. I followed this exercise schedule faithfully.
For weight training and Pilates, I did them as part of a group exercise class. My weight training class consisted of us being led by our instructor with dumbbells and on weight machines. And then there was Pilates – the greatest exercise ever invented. Thanks to Pilates, I had a six-pack, and a completely flat stomach (something I had only dreamed about).
By intense cardio, this is what I mean: I wanted to get the most out of that one hour on a treadmill. Running at a consistent pace is good, but if you want to double the amount of calories you burn, you do intervals. This was my typical interval set up: Warm up for five minutes, walking. Increase speed to 6 mph (miles per hour). This was the speed I kept in between the intervals, which I’ll refer to as base speed. Run at base speed for 10 minutes. Then for five minutes, increase speed to 8 mph. Return to base speed for 10 minutes. Then for five minutes, increase the incline to 5% (keep the base speed). Then back to normal incline (0%) at base speed for 10 minutes. I repeated this process for 50 minutes, alternating the increased speed and increased incline. The last five minutes was a cool down, walking. Start at a level that you can comfortably challenge yourself at.
You recommend yoga as part of my exercise routine. Isn’t there a controversy between yoga and Christianity?
Once I reached my fitness goal, I became a certified yoga instructor. While I am not currently teaching, I regularly had people tell me that they could not take my class because they were Christians. Well, here I was, a Christian teaching yoga. Obviously, if every single Christian believed that yoga was wrong, there would not be a controversy. I am very much aware of the reasons that some Christians oppose yoga. Aside from hearing them share their reasons, I have also read their perspective in books and articles. I really do understand where they are coming from. Their reasons for disapproving of yoga are indeed valid. I just happen to disagree with some of their views.
In particular, I believe that God can be glorified through yoga. Examples of this practice include Holy Yoga, Praise Moves, and Yahweh Yoga to name a few. There are many others. I share the beliefs of these yoga practitioners: The mental and physical benefits of doing the poses and deep breathing are tremendous. Meditation is my quiet time with God. It is a moment where I can bask in the glory of His splendor, soak in the grace He so freely gives, and rest in the shadow of His wings. It is a time where I can meditate on His word, abide in His promises, and just be still and know that He is God (Psalm 46:10).
I do not expect you to feel the same way I do, as I understand that this can be a sensitive subject for some Christians. If you are opposed to yoga, simply ignore my posts on that topic and enjoy the rest! As a side note, I do miss teaching yoga. The reasons I am no longer teaching are 1) my kids are very young (and I may not be done having more), so that can make committing to something like teaching difficult and stressful, and 2) I want and need more training. The kind of training I want costs thousands of dollars, and since I am all about debt-free living, I will not pay for it unless I can pay cash.
What do you think about weight loss aids such as pills, potions, or surgery?
Weight loss pills and potions are dangerous. There have been cases of people dying from taking them. Also, research has not shown them to be that effective. Side effects can cause adverse reactions in your body, some of them irreversible. If you really want to lose weight and keep it off, drugs or other stimulants are not the way to do it. Be leery of products claiming to help you lose weight (whether or not they are approved by the Food and Drug Administration). Become informed and know the risks before you take anything.
As for surgery, you may lose some weight after you staple your stomach or have your fat cells vacuumed out, but the surgery does nothing to change your lifestyle -the real culprit of weight gain. Surgery also carries dangerous risks, including death. There are many people walking around today who lost dozens or even hundreds of pounds without ever resorting to surgery or pills.
