The Word of Wisdom Weight-Loss Program

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Eight Biblical Herbs, One Supplement, A LifeTime
Of Wellness and Grace
The Word of Wisdom Weight-Loss Program
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This is the W alk Away Slim program with a new
name. A nutritionist saw the program under the
old name, "Walk Away Slim" and was angered over
the name because it suggests that we must all be
thin to be happy, instead of losing weight to be
healthy. It pushes good women towards anorexia.
I took the problem to the Lord. It was His
suggestion that we name it for the place where
it came from the Word of Wisdom. This program is
the Word of Wisdom in action.
The Word of Wisdom Weight-Loss Program evolved as
I worked with clients with weight problems.
Every time we had a glitch I took it to the Lord
and He gave me the answer. I bundled up all the
answers and came up with the program.
Then the Lord said to me, "What do you think of
the program? " I told Him that I though it was
awesome, because it made sense and my clients
were losing weight, some for the first time? They
were all so happy! He said "No, what do you
think it looks like?" I was puzzled and told him
so. He said, "Doesn't it look like the Word of
Wisdom?" I was again puzzled. He said, "Look at
the use of fruits and vegetables. Look at the use
of grains, especially wheat. Finally, the use of
meat sparingly."
Then he helped me remember the Word of Wisdom,
word for word that I knew by heart. As we went
over it together I finally understood. The
information He had been giving me for my clients
was the guidelines given in the Word of Wisdom.
I felt humbled and rather embarrassed. For years
I had studied information from so called
authorities in the field and saw that they were
all conflicting with each other. I didn't know
what to do. I felt like Joseph Smith must have
in wondering what church to join with all their
conflicting words. I was chasing the words of man
and had not remembered what the Lord has already
told us. Not once had I thought of the Word of
Wisdom as a way to lose weight. I'm here to tell
you, " IT IS!"
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from the earth. Why cant I lose weight even
though I am eating well and exercising? How much
should I weigh? I eat less than many people,
yet I am the one who is overweight. Why? Weight
Loss Self reflection, affirmation Many people
feel defeated or frustrated by their attempts to
lose weight. Although weight loss seems simple,
it is actually quite complicated. Understanding
all the factors that influence why you weigh
what you weigh can help. When it comes to weight
loss, one size does not fit all. Your best
strategy is to work out a personal best weight
you can live with for life.
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Why do I weigh what I do?
The diet industry would have you believe you will
lose weight if you just eat less or shift your
diet. The fitness industry continues to
perpetuate the myth that you only need to
exercise. In reality, changing your diet or
exercising more may or may not result in weight
loss. Although your weight reflects your
nutrition and exercise habits, it is not as
simple as calories in versus calories out.
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Your weight reflects many complex factors (see
sidebar) that are above and beyond your food and
activity habits. Understand that while we can
change some factors, we must learn to live with
other stubborn, unchangeable ones. Work on the
factors you can control, like nutrition,
exercise, stress and sleep. Then, remind yourself
that like everybody else, you have a unique
weight that your body will steer toward.
What influences weight?
Just as we have different shoe sizes, we have
different body sizes too. Many factors influence
your weight

• personal genetics
• family history
• age and gender
• medical concerns and medications
• amount of exercise
• stress and sleep levels
• nutrition and calories consumed
• dieting, fasting and starvation
• fluid intake and hydration status
• sodium and carbohydrate-rich food intake (as
  these can make your body store water)
• and body composition (bone, muscle and fat mass).

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How much should I weigh?
Perhaps you have been told to use the BMI (body
mass index) to assess your weight. This chart
correlates height and weight into a health range.
While the BMI does give a broad starting place,
you are an individual. A chart cannot determine
your health or how much you should weigh. Charts
like these oversimplify the range of factors
contributing to your weight. They cannot reflect
what we have learned about the science of weight
management. More and more health educators and
researchers, including the Canadian Obesity
Network, are moving towards individualizing
target weight goals.
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What is a personal best weight?
Identifying a personal best weight gives you a
realistic target. You are likely never going to
win an Olympic gold medal or a Nobel Prize.
However, that does not mean you should stop
shooting for your personal best.
Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while Your best weight is the weight you can achieve while
living fully. fully. Living fully is about living healthfully AND
soulfully. soulfully.
Your best weight is a personal best. It is not
based on a graph, chart, app or number provided
by a so-called expert. You are your own best
expert. As you look at nutrition, activity level
and other lifestyle considerations, keep a few
points in mind. You are most likely to be at your
best weight when you
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• get enough sleep
• manage stress and emotions in healthy ways
• eat healthfully and mindfully, without striving
  for perfection
• exercise in a non-punishing or extreme way
• live soulfully, with enough fun and flexibility
  to feel that life is social and fulfilling

Five tips for achieving your personal best weight
Its not a number
First, focus on restoring your health and quality
of life. Your personal best weight is not about
a number on the scale. Instead, work on
increasing your energy levels, improving your
mood and getting the vitamins, minerals and
other key nutrients you need. You may identify
other targets that would help you feel your
best. For instance, you might focus on reducing
joint pain or the need for medication, improving
digestion, or achieving healthier blood
pressure, blood cholesterol and blood glucose
levels. Most people who struggle with their
weight have a target number in mind. They try to
adapt their lifestyles to hit that number.
Embracing a best weight mindset means doing just
the opposite. Let go of the number. Instead,
focus on achieving the healthiest possible
lifestyle, while staying fun and flexible. If
you can do so while continuing to enjoy life,
whatever weight range you achieve will be your
best weight.
Find a weight loss strategy that you can live
with for life.
Think about how long you can follow a suggested
diet plan, weight loss program, or exercise
routine. If its not a plan you can live with
forever, then weight loss is doomed to fail. The
idea that you can restrict now and return to
real life later just does not work in maintaining
weight change. Attempting to do so is the most
common reason for having your weight yo-yo up
and down. In the long term, crash diets and
punishing exercise plans involving hours in the
gym do not work. You may lose weight at first,
but often the weight returns very quickly. You
may even find yourself heavier than you were
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before. The most difficult part of a yo-yo cycle
is the psychological damage it causes. Feelings
of failure, body hatred, and a worsening
relationship with food go hand in hand with these
strategies.
Instead, think about what you can enjoy versus
tolerate.
If you despise legumes and love meat, then a
strict vegetarian diet is clearly not for
you. If you are a carbohydrate lover and want to
support sustainability efforts for the planet,
then a paleo plan is certainly not your best
bet. If you have a history of chronic dieting or
an eating disorder, a system that has you
meticulously tracking points or numbers in your
smartphone often increases obsessive thinking.
It steals the joy away from a healthy food and
body relationship. If you really hate the gym and
are not a morning person, then chances are that
morning workouts are not your best choice for
building a fitness plan.
Take the die out of diet.
In fact, remove the word diet from your
vocabulary. Go for an eating plan with as much
variety and as few food restrictions as possible.
After all, there is a basic psychological
principle that we all want what we cannot have.
Keep your options open, and of course, employ an
eating style that considers your overall health.
Find physical activity that you enjoy.
When it comes to physical activity, remember
exercise to become stronger and out of love for
your body, not because you hate it. Perhaps you
like walking the dog, or would be happy joining a
class or team. Combine physical activity with
socialising and family life as much as possible.
It can be more fun if you do it with a partner,
pet or as part of a community.
Never underestimate the power of stress and lack
of
sleep.
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Although many lifestyle factors play a role, one
of the most overlooked is the power of stress
management and getting enough sleep. No surprise
the more stressed we get, the more our
nutrition habits suffer. Being stressed makes it
hard to find the time and energy to plan meals,
shop and cook. Stress and sleep deprivation also
trigger physiological changes in our hormones
that drastically influence cravings and food
preferences. The same hormonal changes hinder
weight loss. During a short-term bout of stress,
the brain unleashes a cascade of hormones that
shut down appetite and the desire to eat. Chronic
persistent stress does just the opposite.
Persistent stress triggers the adrenal glands to
produce the stress hormone cortisol, which
increases appetite and influences overall
motivation to eat. According to research,
ongoing emotional or physical stress causes
cravings for foods high in sugar and fat. High
cortisol and insulin levels, as well as higher
levels of the hunger hormone known as ghrelin,
seem linked to cravings. Although getting enough
sleep and reducing negative stress can be
challenging, make them a priority in your overall
weight management program.
Weight wisdom You know your body best. A truly
healthy weight is not something that can be
found on a chart. Your body will naturally stay
in a healthy weight
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range when you nourish it with healthy food,
exercise regularly, and manage sleep and
stress. Never allow the weight you see on the
scale to determine whether you will have a good
day, or a bad one filled with feelings of failure
and guilt. Your happiness, self-worth, and
beliefs about your health should not be assessed
in that way. Resist the magnetic pull of the
scale and start to measure your success on your
own terms. Move towards a best weight philosophy
that offers a kind, compassionate and realistic
view of your efforts going forward.
Do it for You
Did someone make an offensive comment about your
weight? Is someone close to you pressuring you
to lose weight? That shouldnt be your
motivation to lose weight. You can never achieve
true success and happiness if every action you do
is intended to please someone else. When the
motivation to lose weight comes from external
sources, should the going get tough, you will
give up. Motivation that comes from within is
far much stronger and positive than motivation
that comes from others. Let the urge to lose
weight and to live a healthy lifestyle come from
a positive place- let it come from you!
Know Your Body Type
I have watched the hardest working people in the
gym struggle to keep the pounds off. The reason
is partly because they do not follow a workout
and diet regimen that is tuned to their body
type. Yes, there is such a thing as body types!
The scientific term for it is somatotypes, and
there are three endomorph, ectomorph and
mesomorph. We are all a combination of these
three types. Depending on yours, you may need to
lift more weights or do more cardio, eat less
carbs or lay-off
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the fatty foods. Knowing your somatotypes will
also help you set your goals and
expectations. As a general rule of thumb,
endomorphs tend to gain weight easily and have a
hard time losing it. Mesomorphs dont gain
weight easily but when they do, they find it
easier to shed it. Ectomorphs dont gain weight
easily, and tend to have strong physiques.
Know the Facts Where does fat go when you lose
weight? What is a caloric deficit? How is fat
created? All these questions and more, are
extremely important in making your weight loss
journey successful. Understanding the truth
about how your body works, the kind of fuel it
needs and when it has had enough, is the
foundation of a sustainable weight loss and
healthy living. They say that education never
stops. This is true even when losing
weight. There is a lot of great, credible
information on the mechanics of weight loss. In
general, the kind of knowledge that you are
seeking is on the right kind of exercises to do
for weight loss, and proper nutrition. The
National Institutes of Health conducted a study
in which they found that subjects who were well
informed on nutrition science found it easier to
lose weight.
Stay in the Now
When you have 40 pounds of weight to lose, you
may feel like the Greek myth legend Sisyphus,
rolling a heavy boulder up an unending mountain.
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When youre always looking at the big picture, it
is easy to lose hope. You need to realise that
what will make the difference when you hit a wall
is not remembering your ambitious goal. What
will make the difference is you putting your left
leg in front of the right, doing that last
pushup or even going to the gym on that day when
you feel exhausted. Staying in the now means
concentrating on the tasks at hand instead of
the end goal. When you execute what you need to
do every day, the results will come without you
thinking about them.
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