How to Create a Diet Plan That Doesn't Suck and Actually Stick to It

How to Create a Diet Plan That Doesn't Suck and Actually Stick to It
Adam Dachis
9/23/13 8:00 am
Filed to: health

From Zone to Atkins to Paleo, you’ve probably heard of a million dietary plans to help you eat better and lose weight. But many diets, fad or otherwise, require restrictions we can’t sustain and we expect immediate results we’ll never see. With all the problems surrounding diet plans, how can you pick one that actually works? All it takes is a little self-knowledge and dose of reality.

With the enormous number of diets in the world you’d think you could find one that doesn’t suck. Oftentimes you don’t fail because of your choice, but because of how you approach it. To pick a diet that actually works, you not only need to remove the options that don’t fit your needs but also understand the personal roadblocks that get in your way. With the help of Andy Bellatti, a Las Vegas-based registered dietitian, and Dr. Carly Stewart, Medical Expert and MD at Money Crashers, let’s take a look at how you can actually find a diet that works for you.

Set Realistic Expectations
You can pick any diet you like, but if you expect to see any significant results in a day, a week, or even a month you’ll set yourself up for failure. When you start restricting what you eat, it feels like you’ve made major sacrifices and deserve some sort of payoff—or at least an indication—that your hard work will make a difference.

Unfortunately, you won’t get that kind of immediate satisfaction. All diets take commitment and you won’t see results quickly. But if waiting three months or so to see a significant change seems like a lot, think about all the years you’ve spent failing to meet your fat loss goals. Consider the diets you’ve tried and the cumulative time they took. You probably spent quite awhile on plans that didn’t work. Sticking with one that you like for a few months likely adds up to a fraction of that “wasted” time.

Many of us would rather “torture” ourselves through a diet that takes a short amount of time but promises fast results. While some diets may show signs of improvement quickly in some people, you want to avoid anything that promises rapid weight or fat loss. Dr. Stewart explains:

When reviewing specific programs, approach any with extreme caution that make promises of rapid weight loss in a short period of time. They may not be true, and even if they are, this can also damage your health. Look for one with a varied and balanced choice of foods and food groups, as well as one that contains at least some foods you like to eat. If you implement a diet regimen full of foods that just aren't palatable to you, your chances of success are slim. Also, if you really enjoy a particular food, do not swear it off completely, just limit your intake of that food.
Before you jump into anything, you need to accept reality. That means
you have to know you won’t achieve any fat loss goals in a short period of time. It also means you have to accept your shortcomings and allow them to temporarily inhibit your progress. If you know you’ll struggle to remove certain foods from your diet, wean yourself off of them. Going cold turkey will only cause cravings. Unhealthy eating will make it harder for you to lose weight, but if you don’t spend time adjusting to the different foods your diet requires you may end up with another failure. Make sure you plan for a transitional period and don’t just jump head first into your new diet.

Full article from Lifehacker.com here

Sample Exercise plan, groundwork, goals, and sample results of exercise plan and schedule

Breakfast
300 calorie goal

Lunch
400-500 calorie goal

Dinner
200-330 calorie goal

Snack 1
100-170 calorie goal

Snack 2
80-200 calorie goal

Snack 3
60-150 calorie goal

Snack 4
60-150 calorie goal

Groundwork rules plus a reflection for today. 6/26/16
Diet Goals
• Consume 1200-2000 calories per day.
• Go to the refrigerator and be patient enough to write a meal plan for the day or week.
• Make sure the plan is realistic.
• The plan is to follow a realistic schedule.
• Determine if I am really hungry in terms of the foods I eat (per meal).
• Be specific; write down times, trigger foods, nutrition, meals, and portions.
• Write down number of calories consumed.

Exercise Goals
• Consider schedule for week.
• Consider how much time to exercise.
• Consider what exercises I am able to do.
• Consider the time of day when to exercise.
• Consider my mindset period.
• Consider my health.
• Consider if I am in need of equipment for said exercise such as shoes or weights.
• Consider the length of the actual exercise.
• Consider if I am able to exercise that long.
• Consider why I think exercise, in my mind, is still somewhat drudgery.
• Consider what my own motivation is to exercise.
• Consider my emotional and physical state during exercise.               
• Consider how I am supposed to gauge how much work I have done.
• Consider my results and not forget to log them.
• Consider the number of times to exercise per day.

Groundwork for an exercise plan
1. Prepare clothes for exercise the night before.
2. Start off slow.
3. Don't worry too much.
4. Make a schedule.
5. Be realistic about the schedule.
6. Be specific about the exercise schedule.

I have to see that in order to create a plan, I am to read up and even study the groundwork and the goals for exercise.  It is a great idea to write a plan depending on the day of the week and of the appointment.  For instance, it is not wise to exercise to run or walk on a day where one plans to attend church or go to a funeral.  I plan to attend church this weekend.  I am also reminded to look through the schedule for the week.  For instance, I only have one appointment on Tuesday, so I tend to take time off from exercise at times.  Also, I like to take walks before my appointment time.  However, I can walk or use weights or resistance bands after rest time or napping, where I also have the most energy.  I am writing this reflection based on the above goals and groundwork for an exercise plan.  Maybe, however, I should change the groundwork for the plan.  After all, the shoes that I wear should not be for just a fashion statement, but to use as exercise wear.  That was the point.  The athletic wear is cute, yes, but that was not what I purchased them for.  It was for the purpose of preparing myself for getting fit.

Exercise Goals
• Consider schedule for week.
• Consider how much time to exercise.
• Consider what exercises I am able to do.
• Consider the time of day when to exercise.
• Consider my mindset period.
• Consider my health.
• Consider if I am in need of equipment for said exercise such as shoes or weights.
• Consider the length of the actual exercise.
• Consider if I am able to exercise that long.
• Consider why I think exercise, in my mind, is still somewhat drudgery.
• Consider what my own motivation is to exercise.
• Consider my emotional and physical state during exercise.               
• Consider how I am supposed to gauge how much work I have done.
• Consider my results and not forget to log them.

• Consider the number of times to exercise per day.

New groundwork for my exercise program
1. Exercise programs will be subject to change depending on schedule time
2. Write out and admit why I believe that I need to change an exercise routine.
3. Use music for the exercise routine, including the use of mp3 players and ipods.
4. I realize that I am only beginning on physical fitness, so my goal is to exercise for 15 minutes, at least 2-3 times a week maximum.  It is just a start.
5. Reflect on results including time spent on exercise, where the exercise took place, and the amount of calories burned.
6. Lay out active wear including music players and clothes ahead of time.
7. Consider the fact that there are exercises that would be good for beginners who are obese
8. It may also be helpful to list the reasons why I myself am exercising in the first place
9. I will consider the impact that exercise has on my health, include my emotional health
10. Create an exercise plan daily.

Sample exercise plan and schedule based on exercise goals and groundwork:
Date: June 30, 2016
Exercise schedule (time of exercise including length of time):
   Start time will be at 8:30 AM
   Length of time for exercise (maximum): 10 minutes
Song or songs (optional), including impact on exercise and results:
   Will Play the song "Worth It" by Fifth Harmony twice during the exercise session.  It will have some  impact as it will be a great distraction as far as concentrating on the music rather than on the time which I will exercise.   The song is about 4 minutes long.  Goal will be to play 3 times, which would total about 12 minutes.
 Calories burned: 
    I will end up burning 217 calories based on weight of  (example), 294 lbs.
Exercise and impact:
     My goal is to do a low-medium impact exercise between 10-15 minutes.  My goal will be a positive impact mentally as well as physically.
Reasons for exercise routine:
    1. to be physically and emotionally fit

Sample results:
Date: June 30, 2016
Exercise start time: 8:30 AM
Length of exercise: 12 minutes
Song played and number of times played, as well as impact:  "Worth It" by Fifth Dimension...I love this song and it had a positive effect as far as concentrating on the song instead of the length of time I exercised.
Impact: Low-impact
Calories burned: 235
Exercise end time: 8:42 AM

What I would like to do.

I won't make a plan toady.  However, I realize that money won't  solve everything.  Wise counsel will and have been a solution.  I should have followed my own instinct.  Writing a journal and making healthy food choices are a good thing.  I am doing this for me and no one else.  Vegetables, natural foods, whole grains, and of course are what I truly need.  A little exercise doesn't hurt either. Also, a little moderation helps a whole lot, but I could use a lot of practice in that area.  Listening to that advice has been much more difficult that anything else.

Taking a break.

 Taking a break.

Plan for 6/26/16...for now

Breakfast
300 calories maximum

Lunch
500 calories maximum

Dinner
330 calories maximum

Snack 1
170 calorie smoothie with water

Snack 2
200 calorie snack maximum

Snack 3
150 calorie snack maximum

Snack 4
150 calories maximum

Total: 1800 calories maximum


Total:  1200 calories minimum

Breakfast
300 calories maximum

Lunch
400 calories maximum

Dinner
200 calories maximum

Snack 1
100 calories maximum

Snack 2
80 calories maximum

Snack 3
60 calories maximum

Snack 4
60 calories maximum

This was the calorie plan I was hoping to follow, but have often failed to.  My guess is to use the plan that Spark people has limited me to.  I realize that I have consumed more calories than I burned off.  I am impatient and I am in need of support.  My goal for breakfast is to consume at minimum 300 calories per meal or at least however many Spark people gives out.  I would like to know more about how to  use that website, its entire website.  

Breakfast

300 calorie goal

Lunch

400-500 calorie goal

Dinner

200-330 calorie goal

Snack 1

100-170 calorie goal

Snack 2

80-200 calorie goal

Snack 3

60-150 calorie goal

Snack 4

60-150 calorie goal

Groundwork rules plus a reflection for today. 6/26/16

Diet Goals

• Consume 1200-2000 calories per day.

• Go to the refrigerator and be patient enough to write a meal plan for the day or week.

• Make sure the plan is realistic.

• The plan is to follow a realistic schedule.

• Determine if I am really hungry in terms of the foods I eat (per meal).

• Be specific; write down times, trigger foods, nutrition, meals, and portions.

• Write down number of calories consumed.

Calorie goal for 6/21/16

Breakfast
300 calories maximum

Lunch
500 calories maximum

Dinner
330 calories maximum

Snack 1
170 calorie smoothie with water

Snack 2
200 calorie snack maximum

Snack 3
150 calorie snack maximum

Snack 4
150 calories maximum

Total: 1800 calories maximum


Total:  1200 calories minimum

Breakfast
300 calories maximum

Lunch
400 calories maximum

Dinner
200 calories maximum

Snack 1
100 calories maximum

Snack 2
80 calories maximum

Snack 3
60 calories maximum

Snack 4
60 calories maximum

I have no real idea how to consume a 1200 calorie diet without a calorie reduction plan.  Trying to come up with a calorie plan is not so easy.  However, I realize that it can be done.  My goal has been from 1200-1800 calories per day.  However, I believe that I do consume the wrong kinds of foods, especially within a meal.  That is what has happened today.  It doesn't hurt to write down the kinds of foods that I should consume and what foods I should avoid.  I went shopping today and I have shopped for the kind of foods that are not triggers.  As a PCOS sufferer, I have to make the smart decisions about my food and drink intake.  Drinking water, for instance has been of great help to me and to nourish me.  It also makes me full for a long period of time which is a plus.  It is as if I am either hungry or thirsty all of the time.  How do or should I deal with that?  I wish I knew.

My plan, that I wish to really, really follow, for 6/18/16

Breakfast
Slim fast shake

Lunch
Meal (total 500-600 calories)

Dinner
Slim Fast shake

Snack 1
85 calorie smoothie with water

Snack 2
100 calorie fruit salad

Snack 3
slice of bread or fiber bar (90 calories)

I would really like for this to be my plan.  Then again, blueberry whole wheat pancakes seem to be quite good.  I have an idea of what they will taste like.  I had blueberry wheat pancakes before, but from a box.  They were pretty good. Maybe I should consume no more than 1600 calories per day. Whatever my plan will be for tomorrow, my goal is the same, which will be three snacks, a large meal, and two shakes.  

My meal plan for 6/17/16 and 6/16/16 reflection

Breakfast
Slim fast shake

Lunch
Meal (total 500-600 calories)

Dinner
Slim Fast shake

Snack 1
85 calorie smoothie with water

Snack 2
100 calorie fruit salad

Snack 3
slice of bread or fiber bar (90 calories)

If only I had done this for the past 2 or three days.  My goal is to consume between 1200-1300. However, my own limit is between 1200-1800 calories.  I am at this range because I guess it is a way to see what my average calorie intake would be.  I realize that my goal should be to consume within that range and exercise to the best of my ability...or rather better.  Making a specific goal with the mindset that I once had was difficult; it was due to my all-or-nothing thinking.  I try to be religious with following a meal and exercise plan, but I had difficulty following such plans.  My hope is that I am not being counterproductive when it comes to whatever reception I would receive.  What really is my goal or goals?  Maybe that has been the problem all along.

I will remain with my plan and making healthy food choices

I am not sure what to consume tomorrow.  All I know is that eating healthy is my goal.  I am, however, sure what to not eat.  Over time, I have learned to make healthier choices for myself.  For too long, I have lived the last few years being self-conscious about my appearances.  Whenever I chose unhealthy food and drink, I failed to see that.  I forget all about that, and that may be the reason or one of the reasons why I overate.  I am still on the Slim Fast diet, which has been helpful to me as I have lost two pounds.  However, I have a hard time controlling my hunger.  I thought that I was hungry late last night, but now I wonder if I truly was.  Those are also things that I also have to pay attention to as well as what to eat and drink.  My plan is to consume 1200-1300 calories per day at most.  All I really have to do is to follow the Slim Fast program, which would total 1200-1300 calories per day with two shakes, three 100 calorie snacks, and one 500-600 calorie meal.  That can be hard for me to do considering my history and relationship with food.  All I have to do is to finally make not just healthy choices, but also to be wise in all things such as why I have made the choices that I have made.

This plan from Letters from 5/6/16

Giving my all to the Lord
Lord,

I thank You for giving me wisdom and guidance.  I am tired of struggling,and making plans.  By the way, what does Your word say about my struggle to lose weight?  I am inspired to lose the weight and keeping it off.  I ask for a change in my priorities and a change in my mindset.  I ask You for Your help, Lord.  I am tired of the struggle.  My weight goes up and down.  I take full responsibility for all of my actions.  I am no longer of failing.  I guess failure goes with the territory.  I just want to lose weight.  Mentally, it seems easy.  However, actually trying to do so has been hard.,  Lord, I know that there are others who are in need.  Others are being persecuted because of race, color, and faith.

Remind me of those who have and are without.  Help me to be grateful for all that I have.  Forgive me for not always thinking about and showing not enough for my fellow man or woman.  How can I say that I am a Christian when I first about having doubts.  I sometimes wonder if Jesus does heal. I do wonder why You sometimes You don't help me or heal me.  I have been inspired by the woman with the issue of blood.  Help me when it comes to my faith; increase my faith and understanding.

Give me wisdom when it comes to Your world.  Remind me that the world is greater than my problems.  However, I am to give You all of me.  Make me a wise person when it comes to what I and everyone needs.  I thank You and I praise You for all You have done for me.

In Jesus' Name,


Amen

Re-post from 6/9/16

I love these things, but I realize that they don't love me back.  That is what I have to learn.  I live in a world where either many have a "better relationship" with food, or have no food at all.  I have not been grateful for what I have.  I live in a nation where the majority of us even have any kind of relationship with food, and that includes myself.  I have written a prayer a few months ago about this.  Maybe if I were more grateful, then I would be able to follow a plan.  I am not so sure if there is a connection there, but I realize that the world is a big place (that has gotten smaller) and that there is much to choose from, at least in my neck of the world.  I am just grateful for all things.  I am also grateful that I have had the opportunities to create and follow the plans that I have tried to follow for myself.  Notwithstanding the fact that sometimes we are always busy and I tend to get busy quite often.  Well, anyways  I have decided not to create a plan for tomorrow. However, I have also decided that I have a lot to learn not just about making plans, but to create a plan to have a healthier relationship with food by making healthier choices.

Today's reflection 6/9/16

Right now, I feel just fine about what I have eaten today.  I am doing well despite going over the limit.  I have eaten 1600 calories so far, which isn't so bad considering all of the exercising I have been doing.  However, I have not done such a good job yesterday.  I just hope and continue to lose weight.  I however, am concerned about gaining weight.  I still give in to my "hunger", but am I truly hungry?  Am I really dehydrated as a result of the "hunger" that I feel.  I realize that I need to have a better relationship with food.  I consume healthy food and drink, but I don't consume healthy portions of food, nor do I always consider the fact that I am a diabetic who just cannot each anything to my heart's desire.  I have to deal with so-called healthy foods that are actually unhealthy, like crackers, ice cream, and chocolate.

I love these things, but I realize that they don't love me back.  That is what I have to learn.  I live in a world where either many have a "better relationship" with food, or have no food at all.  I have not been grateful for what I have.  I live in a nation where the majority of us even have any kind of relationship with food, and that includes myself.  I have written a prayer a few months ago about this.  Maybe if I were more grateful, then I would be able to follow a plan.  I am not so sure if there is a connection there, but I realize that the world is a big place (that has gotten smaller) and that there is much to choose from, at least in my neck of the world.  I am just grateful for all things.  I am also grateful that I have had the opportunities to create and follow the plans that I have tried to follow for myself.  Notwithstanding the fact that sometimes we are always busy and I tend to get busy quite often.  Well, anyways  I have decided not to create a plan for tomorrow. However, I have also decided that I have a lot to learn not just about making plans, but to create a plan to have a healthier relationship with food by making healthier choices.

Diet and exercise plan for 6/9/16

I have been making plans for a few years now and I finally realized something.  What I have realized is that up until now, I hate plans.  I love making them, but I have been easily distracted. I am not sure because of my short attention span or what.  I have issues to overcome so that I can follow them.  I would like to follow the plan that I have in place, even tomorrow.

Here is the exercise/diet plan below:

Morning-Breakfast
6:30-7:30 AM
200 Calories (shake with almond milk)
Multivitamin
Fiber pills

Morning Exercise
Yardwork
7:30 AM

Morning snack
10:00 AM
Naked juice (approx. 8 oz) : 100 calories

Afternoon-Lunch
11 AM-12:00 PM
200 Calories (bar or shake (with almond milk))

Afternoon Exercise
Lunges and Squats
1:15-1:30 PM

Afternoon Snack 2
2:30-3:00 PM
Almond butter (( 1 tsp) with sliced apple) (150 calories)

Late Afternoon Meal- Dinner
5:00-6:00 PM
570-600 calories
Almond butter (1 Tbsp) (90 calories)
Banana (105 calories)
Cheese toast (1 slice) (225 calories)
Toast with preserves (135 calories)
Total calories (approx.) : 555

Evening Exercise
Weights- 3-lb. dumbbells (for shoulders and core)
7:00-7:30 PM

Nightly Snack 3
8:00 -9:00 PM
215 Calories
1 pack tuna with water
1 slice bread
3 stalks celery


Total Number of Calories: 1200-1300

Reflection and plans made for 6/8/16

This will be somewhat of a re-post from yesterday except maybe I plan to follow it by the letter.  A good walk is much better than a long talk, especially if the long talk has lots of lies and half-truths. I tried to sound cooler than I do there.  I burned 623 calories, just through a 23 minute (and 2 seconds) walk.  It is about time I made a plan that is a realistic and a workable plan.  Here it is the exercise and diet plan below:


Morning-Breakfast
5:00-5:30 AM
200 Calories (bar)
Multivitamin
Vitamin D
Fiber pills

Morning Snack 1
6:30 AM
100 Calories (banana)

Morning Exercise
Yardwork
7:30 AM

Afternoon-Lunch
10 AM-12:00 PM
200 Calories (bar or shake)

Afternoon Exercise
Lunges and Squats
1:00-1:15 PM

Afternoon Snack 2
2:30-3:00 PM
100 Calories (one slice of wheat toast and strawberry preserves)

Late Afternoon Meal- Dinner
5:00-6:00 PM
500-600 Calories (egg white omelet with bacon and beef sausage) ?

Evening Exercise
Weights- 3-lb. dumbbells (for shoulders and core)
7:00-7:30 PM

Nightly Snack 3
8:00 -9:00 PM
100 Calories (tuna and celery)

Total Number of Calories: 1200-1300

Brief reflection and plan for 6/7/16

It was raining outside today, so I didn't get to walk.  However, those crunches were a great workout. I wasn't sure if I could do a crunch.  However, I realize that I should have written this in the exercise blog.  On the other hand, this is a diet and exercise plan blog.  Here is the plan below:

Morning-Breakfast
5:00-5:30 AM
200 Calories
Multivitamin
Vitamin D
Fiber pills

Morning Snack 1
6:30 AM
100 Calories

Morning Exercise
Walking or crunches
7:30 AM

Afternoon-Lunch
10 AM-12:00 PM
200 Calories

Afternoon Exercise
Lunges and Squats
1:00-1:15 PM

Afternoon Snack 2
2:30-3:00 PM
100 Calories

Late Afternoon Meal- Dinner
5:00-6:00 PM
500-600 Calories

Evening Exercise
Weights- 3-lb. dumbbells
7:00-7:30 PM

Nightly Snack 3
8:00 -9:00 PM
100 Calories

Total Number of Calories: 1200-1300

Reflections with Diet and Exercise Plans for 6/6/16

6/4 Reflection:
I am worth it.  For years I thought it meant something that a slam against anything and anyone who was fat.  Some of my views have been lies to me at least.  Okay, that was a big slam on me, because those thoughts and views I have held on to.  However, I had a hard time believing it was about me. I have a hard time believing I am beautiful. I don't think I am.  I look okay but I realize that now I would not be considered one of the beautiful people.  That is how I truly feel about myself.  I would love to say that I am, no matter what my size is.  All I can see is what I need to lose.  All I can see is a huge stomach, and that huge obsession.  It has been this way for years.  I have spent years comparing my body to other women.  I want to be confident in myself.  I am too much of a homebody.  I am too sedentary.  I am a woman in need of a change, no matter what.    I love these Bible verses and the explanation of those Bible verses.  I will take myself to task and I will read and follow those words.

6/5 Reflection:
I feel better about myself since I have exercised.  I can lose weight and at least try to keep it off.  I have to be patient, which is not a virtue of mine.  I am learning to be more patient however.  I can easily make a calorie plan and an exercise plan, for now.  Here is the plan:

Morning-Breakfast
6:00-7:00 AM
200 Calories
Multivitamin
Vitamin D
Fiber pills

Morning Exercise
Yardwork
7:30-8:30 AM

Morning Snack
9:00-9:30 AM
100 Calories

Afternoon-Lunch
12:00-12:30 PM
200 Calories

Afternoon Exercise
Walking
1:00-1:15 PM

Afternoon Snack2
2:00-2:30 PM
100 Calories

Late Afternoon Meal- Dinner
4:30-6:00 PM
500-600 Calories

Evening Exercise
Weights- 3-lb. dumbells
7:00-7:30 PM

Nightly Snack3
8:00 -9:00 PM
100 Calories

Total Number of Calories: 1200-1300

Reflection about who I am and what I believe

1. “My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry” (James 1:19).

Many of us struggle with fully and attentively listening to what other people are saying. We tend to brashly speak what we think  right before we’ve either heard a person out or listened to the still, small voice of the Holy Spirit. The discipline of listening can be misunderstood as passivity; however, those who’ve learned to take action with quietness have the greater advantage in wisdom and insight.

2. “Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming” (1 Peter 1:13).

It takes action to have a sober mind. A soberly minded believer takes the necessary action of protecting their mind and hearts from the influences of the world. They aren’t passive about what they allow to infiltrate their minds through mediums of social media, TV, or movies. Being sober is setting a high standard of morality and integrity in the spirit, mind, and body.

3. “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour” (1 Peter 5:8).

A passive attitude about the devil will always lead to his entrapments; however, being overly attentive to him can cause a believer to shift their focus off of God’s power. The action needed for the Christian is to never let their guard down when it comes to Satan. We are aware of the tactics and temptations he has used on us in the past—so we stand at alert as good soldiers of Christ.

4.  “Fight the good fight of the faith. Take hold of the eternal life to which you were called when you made your good confession in the presence of many witnesses” (1 Timothy 6:12).

We take action not only against Satan, but our own desires of the flesh that long to be fulfilled. As followers of Christ, we must be vigilant about our sanctification—that is, being set apart for God’s purposes rather than following the dictates of our own will and passions. Fighting the good fight of faith can’t be avoided when we desire to grow up spiritually and know Christ more intimately. There’s great joy in living a life filled with God’s purposes and direction as we take action in steps of faith.

5. “Devote yourselves to prayer, being watchful and thankful” (Colossians 4:2).

While many people may believe that prayer is passive—it’s one of the greatest actions a believer can incorporate into their daily life. Prayer is our participation in breaking down the spiritual barriers built up by Satan to kill, steal, and destroy other people. When we actively and regularly engage in prayer, our faith is broadened, tested, and stretched to ask for the greater blessings of God on our lives and for those we intercede for.

6. “Be faithful, even to the point of death, and I will give you life as your victor’s crown” (Revelation 2:10).

Believers who take action for the body of Christ are typically faithful to God’s calling on their lives. The faithful keep doing the will of God even when it gets tiring, overwhelming, and frustrating. Christians who keep showing up and working everything as to the Lord will experience His peace and presence in greater measures.

7. “Remind the people to be subject to rulers and authorities, to be obedient, to be ready to do whatever is good” (Titus 3:1).

Believers must take action in being ready for every good work the Lord lays before them. A readiness of spirit and mind is most evident in those who’ve immersed themselves into the word of God. They are ready because they know the promises of God and step out in faith based on their belief in Him. No one can really be ready at the last minute. We must prepare our minds before the intense spiritual battles that lay ahead with the knowledge and application of God’s word.

Reflection:
I am worth it.  For years I thought it meant something that a slam against anything and anyone who was fat.  Some of my views have been lies to me at least.  Okay, that was a big slam on me, because those thoughts and views I have held on to.  However, I had a hard time believing it was about me. I have a hard time believing I am beautiful. I don't think I am.  I look okay but I realize that now I would not be considered one of the beautiful people.  That is how I truly feel about myself.  I would love to say that I am, no matter what my size is.  All I can see is what I need to lose.  All I can see is a huge stomach, and that huge obsession.  It has been this way for years.  I have spent years comparing my body to other women.  I want to be confident in myself.  I am too much of a homebody.  I am too sedentary.  I am a woman in need of a change, no matter what.    I love these Bible verses and the explanation of those Bible verses.  I will take myself to task and I will read and follow those words.