I Believe I Can Soar: Overcoming the Challenges of Burning Stubborn Belly Fat

“Therefore I say unto you, What things soever ye desire, when ye pray, believe that ye receive them, and ye shall have them.” Mark 11:24*Burning stubborn body fat can sometimes feel like trying to climb an unmovable mountain. You’ve put in the work, stayed consistent with your eating habits and yet those last few pounds seem glued in place. It’s easy to feel frustrated or defeated, but the truth is: you can overcome it. With a combination of faith and practical steps, you can unlock the door to achieving your goals and soar to new heights in your health journey.

Let’s dive into how spiritual and practical principles can help you break through the plateau and finally shed that stubborn body fat.

1. Pray with Expectation and Believe

The foundation of everything we do, especially as believers, is faith. Mark 11:24 encourages us to pray with belief, trusting that God hears our desires and will answer them. When you commit to losing weight, start with a prayer that reflects your goal. Ask God for strength, discipline, and wisdom throughout your journey.But prayer alone isn’t enough, you must believe that the change is already happening. Each day, speak words of life over your body and mind. Thank God for the results, even before you see them. This shift in mindset not only honors God but also builds your confidence to continue when the going gets tough.

Practical Step: Start each morning with a prayer of gratitude for your body and the progress you’re making. Write down your health goals in a journal and read them aloud, thanking God in advance for achieving them.

2. Faith Without Works is Dead

While belief and prayer are essential, faith without action will lead to nowhere. James 2:26 reminds us that “faith without works is dead.” As you ask God to help you in your weight loss journey, also commit to putting in the effort required.It might mean meal prepping on Sunday evenings, waking up a bit earlier to fit in a workout, or resisting the temptation of sugary snacks. Every small step you take is a demonstration of your faith that change is coming. Don’t despise the process; trust that your effort, combined with God’s strength, will pay off.

Practical Step: Break down your weight loss goals into manageable, grace paced habits. Focus on eating more whole foods, drinking water and incorporating movement daily, whether through a structured workout or a simple walk.

3. Let Go of the Weight of Past Failures

Sometimes what holds us back isn’t a lack of effort, but the weight of past failures. You’ve tried countless diets, workout routines, and even fasts that didn’t give you the results you were hoping for. But God is calling you to let go of the past. Just as His mercies are new every morning, your journey toward better health can start fresh today.Don’t carry the discouragement of yesterday into your new beginning. Trust that this time will be different because you’re walking in faith, believing that God will strengthen you, guide you, and help you overcome every obstacle.

Practical Step: Every time you’re tempted to think about past failures, replace that thought with a declaration of faith: “I believe that with God’s help, I can overcome every challenge and reach my goals.”

4. Renew Your Mind Daily

Burning stubborn body fat often involves more than just physical effort; it requires a mental shift. Romans 12:2 reminds us to “be transformed by the renewing of your mind.” If you continually focus on the obstacles, how hard it is to lose weight or how slow progress is, you’ll find yourself stuck. Instead, focus on progress, not perfection.Renewing your mind means speaking life and victory over your journey. Meditate on scripture and remind yourself that God has given you the ability to be disciplined and successful. When you change the way you think, you’ll change the way you approach your goals.

Practical Step: Memorize a few key scriptures related to strength, discipline and health (like Philippians 4:13: “I can do all things through Christ who strengthens me”). Recite them when you feel discouraged or tempted to give up.

5. Remember: The Journey is Spiritual
Your body is a temple of the Holy Spirit (1 Corinthians 6:19-20), and taking care of it is a spiritual act of worship. As you move toward your goal of burning stubborn body fat, keep in mind that this is more than just a physical challenge. God cares about every detail of your life, including your health.

As you push through plateaus or temptations, remember that God is with you, guiding your steps. Each choice you make to honor your body and health is a reflection of your faith in Him. Rely on His strength when you feel weak and trust in His promises.

Practical Step: Commit your weight loss journey to God as part of your daily devotion. Ask Him for guidance in how to treat your body and wisdom in your nutrition and fitness choices.

Conclusion: Keep Soaring in Faith
Mark 11:24 teaches us that when we pray and believe, we can receive what we desire. This is true for your health goals just as much as it is for any other area of life. As you step out in faith and take practical steps toward burning stubborn body fat, trust that God is with you every step of the way.

Remember, you were created to soar, not just in your spiritual walk but in your physical health as well. Keep your eyes on God, stay consistent and believe that with His help, you can and will achieve the results you desire.

So, believe that you can soar—because with God’s strength, all things are possible!

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Don’t forget your veggies

Christmas time is often a season of indulgence. We find ourselves surrounded by sweets, rich comfort foods, and festive drinks that are hard to resist. From buttery cookies to creamy mashed potatoes, it’s easy to give in to cravings and put healthy eating on the back burner. While the holidays are a time to enjoy, that doesn’t mean our health has to take a back seat.

Even amidst all the treats, we can still make room for balance, incorporating simple habits like eating more greens and keeping our healthy lunch choices in mind. Here’s how you can enjoy the season and still practice self care.

1. Don’t Neglect Your Greens

With so many comfort foods around, it’s tempting to skip the greens. But vegetables are key to keeping our bodies in balance, especially when we indulge. Try adding a fresh salad or some roasted veggies alongside your holiday favorites. Leafy greens like spinach, kale, and arugula are packed with vitamins and fiber, which can help with digestion and keep you feeling full longer.

2. Make Healthy Lunches a Priority

The hustle and bustle of Christmas time often leads to grabbing quick meals, which can sometimes mean fast food or sugary snacks. Instead, take a few moments to plan healthy lunch options. Opt for a protein packed salad, a veggie wrap or a nourishing soup filled with greens and lean proteins. These choices help you stay on track without feeling deprived during the holidays.

3. Practice Mindful Eating

Self-care during the holiday season isn’t just about what you eat but how you eat. Slow down and savor every bite. Mindful eating allows you to enjoy your food without overindulging. By taking your time, you’re more likely to notice when you’re full and avoid the holiday food coma that so often follows big meals.

4. Hydrate, Hydrate, Hydrate

It’s easy to forget about hydration when we’re busy with holiday activities. But drinking enough water is a simple yet effective form of self care that supports healthy eating habits. Water helps with digestion, reduces bloating and keeps your body functioning well, even when you’re indulging in those holiday goodies.

5. Balance Indulgence with Self Care

Remember, healthy eating during the holidays doesn’t mean giving up all the treats. It’s about balance. Enjoy your Christmas cake, but also take time for self care by fueling your body with nutrient dense foods and staying active. A simple 20 minute walk after a big meal or a short workout can make a huge difference in how you feel.

Conclusion

The holiday season is a time to enjoy, but it doesn’t have to be a time when your health takes a hit. By incorporating greens into your meals, making time for healthy lunches and practicing mindful eating, you can keep your body nourished and still indulge in all the festive fun. This Christmas, let’s make self care a priority by embracing balance and healthy eating without missing out on the joy of the season!

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Why Self Care Is the Perfect Christmas Gift

As Christmas approaches, we often find ourselves frantically searching for the perfect gift for our loved ones. We scour stores and websites, looking for something thoughtful, meaningful and valuable. But what if the best gift you could give either to yourself or someone you care about is self care?

Self care isn’t just about pampering; it’s about tending to your physical, mental and emotional well being. In a season full of hustle and bustle, offering self care can be the most thoughtful way to show love. Here’s why self care is the perfect Christmas gift.

1. It Supports Long Term Well Being

Unlike material gifts that may lose their appeal after a few weeks, self care has long lasting benefits. Whether it’s a cozy blanket for relaxation, a journal for reflection or a subscription to a fitness program, self care gifts help improve health and well being far beyond the holiday season. Giving someone the tools to practice healthy eating, prioritize their mental health or carve out time for themselves is a gift that keeps on giving.

2. It’s Personal

When you give the gift of self care, you’re showing someone that you truly know and care about their needs. Maybe they’ve been stressed and would benefit from some downtime or perhaps they’ve been looking to prioritize healthy lunch habits and exercise. From soothing skincare products to calming teas, self care gifts can be tailored to each person’s unique journey.

3. Encourages Balance During a Busy Season

Christmas is a joyful time, but it can also be overwhelming with so many responsibilities. Self care gifts remind your loved ones to slow down, take a breath and focus on their own well being. A yoga mat, a relaxing candle or even a book can serve as gentle encouragement to balance the busy holiday season with moments of rest and reflection.

4. It’s the Ultimate Form of Self Love

During the holidays, we often spend so much time thinking of others that we neglect ourselves. But self care is a form of self love that is crucial for overall health. Whether it’s gifting yourself a spa day, a new journal for setting goals or even planning healthy eating for the new year, giving yourself permission to rest and recharge is the best gift you can give.

5. It Fosters Healthy Habits

Self-care gifts can also encourage the start of healthy habits. A fitness tracker, a healthy recipe book or a nutrition plan can inspire your loved ones to prioritize their health in the upcoming year. Gifting items that help with self care like a water bottle for better hydration or a meal prep kit for making balanced lunches empowers others to make their well being a priority, even beyond Christmas.

Conclusion

This Christmas, consider giving the gift of self care. Whether you’re choosing gifts for others or planning a little self love for yourself, self care is more than a present it’s an investment in health and happiness. So instead of feeling stressed about the perfect Christmas gift, give something meaningful, personal and long lasting by embracing self care this holiday season.

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Think Your Multivitamin Has You Covered? You Might  Be Missing Out! 

Here’s Why: If you’re relying solely on a multivitamin to cover all your nutritional needs, you could be leaving gaps in your health. While multivitamins can be helpful, they aren’t a one-stop solution. Here’s why:
 1. Multivitamins Can’t Give You Everything Your Body Needs. Multivitamins are designed to provide a broad range of vitamins and minerals, but they often fall short in terms of delivering adequate amounts of certain nutrients. For example, they might include smaller doses of key vitamins like vitamin D, magnesium, or iron—nutrients many people are commonly deficient in.
 2. Your Food Should Provide Most of Your Nutrients. A balanced, nutrient-dense diet is the best source of vitamins and minerals. Whole foods like fruits, vegetables, lean proteins, and healthy fats are packed with the nutrition your body needs to function optimally. Multivitamins should be seen as a backup, not a primary source of nutrition. It’s important to prioritize getting most of your nutrients from the food on your plate, using a multivitamin only to fill in the small gaps.
 3. It’s Better to Take Individual Vitamins and Minerals When Needed. Sometimes, your body needs a little extra help beyond what a multivitamin can offer. For example, if you’re low in iron, vitamin D, or calcium, you may benefit from supplementing with those specific nutrients to ensure you’re getting enough. Tailoring your supplements to your individual needs is a more effective way to support your health, rather than relying solely on a one-size-fits-all multivitamin.
 Take Control of Your Health by Being Mindful of How You Supplement! It’s easy to assume that popping a multivitamin every morning is enough, but taking a more thoughtful approach can make a big difference in your overall well-being. Focus on building a healthy, nutrient-rich diet and supplement where needed. By doing this, you can ensure your body is getting everything it needs to thrive!

Don’t Let Your Tongue Have All the Say: 3 Reasons Why You Shouldn’t Let Your Taste Buds Dictate What Your Body Needs

Don’t Let Your Tongue Have All the Say: 3 Reasons Why You Shouldn’t Let Your Taste Buds Dictate What Your Body Needs

We’ve all been there—standing in front of the fridge, hungry, craving something salty, sweet, or fried. Our taste buds scream for satisfaction, and it’s so easy to give in. But here’s the thing: while our taste buds play an important role in making food enjoyable, they don’t always have our best interests at heart.

In fact, your body has more needs than your taste buds are allowing you to consider when picking food.  Although your body might not speak in words, it communicates through cravings, energy dips, and even how you feel overall. So, let’s dive into three reasons why you shouldn’t let your tongue have all the say when it comes to fueling your body.

 1. Your Taste Buds Are Wired for Pleasure, Not Nutrition

Our taste buds are designed to seek out pleasure. That’s why processed, high-sugar and high-fat foods taste so good—they light up the pleasure centers in our brain, making us crave more. But just because something tastes good doesn’t mean it’s good for us.

Your body craves nutrients like vitamins, minerals and fiber that are often missing from the foods that taste the best. Think about it: a bowl of fresh veggies may not excite your taste buds like a bag of chips, but it gives your body the fuel it needs to function properly, heal, and thrive. Over time, continually satisfying your taste buds with unhealthy choices leads to deficiencies, weight gain and other health problems that could’ve been avoided.

2. Taste Doesn’t Tell the Whole Story

What your tongue craves may not match what your body actually needs. For example, a craving for sugar might signal that your body is tired and low on energy, but instead of grabbing a quick sugar fix, what your body really needs is rest or slow-burning fuel like whole grains or protein to keep you going.

Your body might not have the language to say, “Hey, I need more magnesium!” But you can start recognizing patterns. Are you always craving salty snacks? That might be your body hinting at dehydration or mineral imbalances. The key is to look beyond your immediate taste preference and think about what your body really needs to stay in balance.

3. Your Body Thrives on Variety

Our taste buds can get stuck in a rut. If you only listen to them, you might find yourself eating the same few foods over and over—especially if you lean on processed or convenience meals. But your body thrives on variety. Eating a range of colorful fruits, vegetables, whole grains and lean proteins ensures you’re getting a balanced array of nutrients.

When you limit yourself to just what tastes good, you miss out on other important nutrients that may not be as exciting to your tongue but are essential for your health. Introducing variety also helps develop a more diverse palate over time, meaning you can learn to enjoy foods that might not have been your favorites before.

Final Thoughts

Your taste buds can lead you astray if you let them have all the say. They may enjoy quick pleasures, but your body needs long-lasting, sustainable fuel. So the next time you find yourself reaching for something tasty but not nourishing, pause and ask yourself: What does my body really need right now? You’ll find that when you fuel your body with the right foods, you’ll feel better, more energized and equipped to handle whatever comes your way.

Your body’s needs go beyond just taste—don’t let your tongue run the show!

3 Mistakes People Make by Thinking They Are Hungry When They Are Dehydrated

 

It’s a common experience: you feel a pang of hunger and reach for a snack, only to realize later that perhaps you weren’t hungry at all. This scenario is often caused by dehydration, which can mimic the sensation of hunger. Mistaking thirst for hunger can lead to overeating and other health issues. Let’s explore three mistakes people make when they confuse hunger with dehydration.

1. Overeating Unnecessarily

The sensation of thirst can sometimes be mistaken for hunger because the hypothalamus, the part of the brain that regulates both hunger and thirst, can send similar signals for both needs. When you think you’re hungry, you might reach for food, but if you’re actually thirsty, this can lead to unnecessary calorie consumption. Over time, consistently mistaking thirst for hunger can contribute to weight gain and poor dietary habits.

To avoid this mistake, try drinking a glass of water when you feel hungry. If the sensation subsides, you were likely just thirsty. This simple habit can help you better understand your body’s signals and prevent overeating.

2. Ignoring the Body’s Hydration Needs

Another common mistake is neglecting to address the body’s hydration needs. When you feel hungry and reach for food instead of water, you’re not addressing the root cause of the sensation. Dehydration can lead to a range of symptoms, including fatigue, dizziness, and confusion. By not hydrating adequately, you risk impairing your physical and mental performance throughout the day.

It’s important to listen to your body and stay hydrated, especially in hot weather or during physical activity. Keep a water bottle handy and sip throughout the day to maintain proper hydration levels.

3. Choosing Unhealthy Snacks

When people mistake thirst for hunger, they often grab convenient, high-calorie snacks like chips, cookies, or candy. These choices may provide a temporary energy boost but can lead to a crash later on, along with added sugar and unhealthy fats. Additionally, relying on these types of snacks can prevent you from consuming nutrient-dense foods that support overall health.

Instead of reaching for unhealthy snacks, consider hydrating first. If you’re still hungry after drinking water, opt for healthier snack options like fruits, vegetables, or nuts. These choices provide essential nutrients and can help you maintain energy levels without the downsides of processed snacks.

Conclusion

Understanding the difference between hunger and thirst is crucial for maintaining a healthy lifestyle. By recognizing these common mistakes, you can better respond to your body’s needs and avoid unnecessary eating and dehydration. Next time you feel a pang of hunger, pause and consider whether you might actually be thirsty. A simple glass of water might be all you need to feel satisfied and refreshed.

Here is the challenge you have in forming new nutrition habits

Challenges in Developing New Nutritional Habits
Forming new nutrition habits can be challenging due to various factors. Here are five common challenges people often face:
1. Breaking Old Habits: Existing eating patterns and food choices are deeply ingrained. Changing these long-standing habits requires significant effort and conscious decision-making.
2. Lack of Knowledge: Understanding what constitutes a healthy diet and making informed choices can be difficult. Conflicting dietary advice and misinformation often add to the confusion.
3. Environmental Influences: The availability of unhealthy food options, social situations, and cultural norms can make it hard to stick to new nutrition habits. Restaurants, social gatherings, and family preferences can pose significant obstacles.
4. Time and Convenience: Healthy eating often requires more planning, preparation, and cooking time. Busy lifestyles and the convenience of fast food can make it challenging to maintain nutritious eating habits.
5. Emotional and Psychological Factors: Stress, emotional eating, and psychological associations with certain foods can derail efforts to form new nutrition habits. Food is often used as a coping mechanism, hindering progress.
In my journey of nutrition coaching, I’ve found a powerful strategy for growth: consistently learning and implementing new insights. By listening to two audiobooks monthly, I’ve been able to glean valuable nuggets to enhance my coaching practice, accumulating 24 strategies over a year.
  Similarly, adopting new nutrition habits can be approached with a structured and progressive mindset. Just as I’ve built a coaching toolkit over time, individuals can gradually integrate new dietary practices into their routines. By dedicating each week to tweaking, changing, or starting a new nutrition discipline, one can accumulate 2-4 new habits monthly, steadily progressing towards wellness goals. However, embarking on this journey alone can be challenging. Having a coach to stay on track with your goals can provide accountability, personalized strategies, and motivation. A coach can help navigate obstacles and achieve sustainable progress on your wellness journey. Starting a journey toward healthier eating habits can yield a multitude of benefits that extend far beyond the realm of physical health. By embracing new nutrition habits, you not only nourish your body but also cultivate a more vibrant and fulfilling lifestyle. Here are five transformative advantages awaiting those who dare to make the change:
1. Enhanced Physical Well-being: Adopting a balanced and nutritious diet provides your body with essential vitamins, minerals, and nutrients it needs to function optimally. From improved energy levels to better digestion and a strengthened immune system, prioritizing wholesome foods can lead to a healthier, more resilient body.
2. Mental Clarity and Focus: What you eat directly impacts your brain health, influencing cognitive function, mood stability, and overall mental clarity. Incorporating nutrient-dense foods into your daily diet can enhance focus, memory retention, and emotional well-being.
3. Weight Management and Body Composition: Building sustainable nutrition habits empowers you to manage your weight effectively and achieve your desired body composition. Prioritizing whole foods and mindful eating practices supports healthy weight loss or maintenance goals, avoiding the pitfalls of fad diets and restrictive eating patterns.
4. Improved Longevity and Disease Prevention: A diet rich in fruits, vegetables, lean proteins, and healthy fats has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. Nourishing your body with nutrient-packed foods promotes long-term health and longevity.
5. Enhanced Quality of Life: Beyond the physical and mental benefits, embracing new nutrition habits can profoundly enhance your overall quality of life. From experiencing newfound culinary adventures to cultivating a deeper appreciation for the connection between food and well-being, healthier eating habits can enrich every aspect of your life.
In summary, forming new eating habits is challenging due to ingrained behaviours, a lack of knowledge, environmental influences, time constraints, and emotional factors. However, overcoming these challenges is possible with a structured approach and support. By gradually integrating new dietary practices, seeking guidance from a nutrition coach, and staying committed to your goals, you can achieve sustainable progress. Embracing new nutrition habits not only enhances physical and mental health but also enriches your overall quality of life, empowering you to live your best life. — I hope this meets your needs! Let me know if there are any further adjustments you’d like.
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5 things everyone should know about their nutrition
1. Balanced Diet: Understanding the importance of consuming a variety of foods from different food groups to ensure you get all essential nutrients like proteins, carbohydrates and fats.
2. Portion Control: Understanding serving sizes, with an emphasis on prioritizing proteins, followed by carbohydrates, and then fats.
3. Hydration: Recognizing the significance of staying adequately hydrated by drinking water regularly throughout the day.
4. Nutrient Timing: Understanding the significance of meal timing, frequency, and the sequence of food consumption.
5 Individual Needs: Recognizing that nutrition needs are influenced by factors like age, gender, activity level, and health conditions. Regular consultations with a nutrition coach can provide accountability, assist in setting achievable goals, and adjust meal plans as needed over time.

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3 common pitfalls when striving for a healthier diet

Why You Should Eat Your Leafy Greens and Broccoli Before Protein and Carbs

 

When it comes to mealtime, the order in which you eat your foods can have a significant impact
on your health. Here are three compelling reasons to prioritize leafy greens and broccoli before
diving into the protein and carbs:

1. Slow Glucose Absorption: Consuming leafy greens and broccoli before other foods creates a
mesh-like barrier in your stomach. This mesh slows down the absorption of glucose from
subsequent foods, resulting in more stable blood sugar levels over time.

2. Reduced Glucose Spikes: By minimizing glucose spikes, you can decrease the formation of
harmful free radicals in your body. This helps to protect your cells from oxidative damage and
supports overall health and well-being.

3. Enhanced Mitochondrial Function: Eating leafy greens and broccoli first encourages your
mitochondria—the powerhouse of your cells—to efficiently burn glucose for energy. This
process helps to prevent the excessive storage of glucose in the liver and as fat, promoting
better metabolic health.

By prioritizing leafy greens and broccoli at the beginning of your meals, you can support
balanced blood sugar levels, reduce oxidative stress, and optimize your body’s energy
production processes. It’s a simple yet effective way to enhance your overall health and well-
being.