Tag Archives: Eating Disorder

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How to Lose Weight as a Leader

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Every month I hear from a reader of this blog, a fellow pastor or talk to someone who wants to lose weight. I get asked about my weight loss journey on a weekly basis. For most Americans and leaders, weight and health are a struggle. And it gets harder the older you get.

I get two common questions from people, especially leaders, about weight loss. One is from pastors themselves asking me about how I lost weight and how they can, too. The second is from their wives asking me how they can make their husbands lose weight.

How to lose weight as a pastor.

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The first question I can answer. The second one is ground I don’t walk onto.

For me, I got miserable enough to lose weight. I weighed 300 pounds when I got married, had a 42 inch waist and finally at the ripe old age of 29, got fed up with it.

If you are a leader, being healthy and losing weight becomes incredibly difficult. You have a lot of stress, a lot of things to do, a lot of meetings to sit in and a lot of meetings at restaurants. Throw in traveling to conferences and you are looking at a life filled with minimal activity and a lot of temptation when it comes to food.

The journey of losing weight and keeping the weight off is similar.

If you work for a living (or if you don’t), these are some ideas that will help you to lose weight and keep it off:

7 ideas to lose weight and keep it off.

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Know what you’ll eat wherever you go. One of the easiest ways to lose weight when eating out is to not get sucked into the menu. When you go somewhere, you should always know what you are going to eat. This will help to keep you from remorse about your food purchase.

Plan for exercise. Before you travel somewhere, know where you will exercise. I have chosen hotels on trips based off of the gyms they have. Find a gym you can walk to and get a guest pass. Once Katie and I were in LA for four days, and we got 3-day guest passes to a gym.

In your workday, know when you are going to exercise. If you don’t attach a minute to it, it won’t happen. Your day will get away from you, and you will find yourself not exercising.

Order first everywhere. At a meal out, always be the first to order. This is an idea from Tom Rath at Gallup that talks about how the first person to order sets the tone for the table. If the first person orders an appetizer, everyone looks at the appetizer and your meal just added at least 1,000 calories to it.

Drink lots of water. Everyone knows soda is bad for us, and yet we keep drinking it in ridiculous amounts. When you travel and when you sit in meetings, drink lots of water. Especially when you are flying somewhere, this will help you to avoid dehydration and help to keep you more alert.

Go to bed first. Sleep is the secret weapon for every leader. It is the secret weapon to every athlete, and yet we treat this poorly. I watch a lot of pastors when they travel somewhere stay up until 1am hanging out with friends and then running ragged because of it. Turn off Netflix and go to bed.

Stand and walk as much as possible. If a lunch meeting is less than a mile from your office or a meeting, try to walk. Just move. Get up out of your seat at least every hour and move around.

Don’t eat dessert. No one ever eats dessert and is glad they did. In fact, if you eat an entire dessert at a restaurant there’s a good chance you will hate yourself after the fact. Share one if you are going to get one, but I’d encourage you to fill up on some real food.

While this isn’t a complete list, these are just a few ideas that might help you get started on your weight loss journey or keep moving.

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When Eating Becomes a Sin

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food

I get asked a lot about losing the weight I have and keeping it off. Losing 130 pounds was really hard, but keeping it off and is incredibly difficult. I’ll often get asked about eating habits as that is where most people get hung up.

One of the things that rarely gets talked about is that eating can be a sin, an idol. The reality is, we are told our bodies are the temple of the holy spirit and we are to take care of them (1 Corinthians 6:19). Most Christians use this verse to say drinking and smoking are wrong while eating their next 2,000 calorie church potluck meal.

The reality is that eating is a sin when:

  • We do it mindlessly.
  • We do it when life feels out of control.
  • We do it to feel better or find comfort (ever hear someone talk about comfort food?).
  • Or, when we eat too little to be prettier or skinnier.

So what do you do?

The first thing you must do is understand why you eat. What drives you to food. It is not that you are hungry, we often eat when we aren’t hungry or continuing eating when we are full, so there is more to it than that. If you never uncover why you eat, you will continue to eat in a sinful way by finding your god in food.

Because overeating or not eating enough is a sin and can be an addiction, you have to approach the way you would someone who is addicted to porn, shopping, drugs or working too much.

When you approach those sins, you make a plan, create some accountability around them to keep you from falling into those patterns. It is the same with food.

Here are some ideas:

  • Get an accountability partner for exercising or eating.
  • Don’t buy the snacks that are bad for you. If it isn’t there, you can’t eat it.
  • Make a meal plan so you eat well. If you make a last minute meal it is rarely good for you. If you go out to eat, always know what you will eat before you arrive. Looking at the menu causes you to eat more than you should or food you shouldn’t.
  • Drink at least 100 ounces of water a day. Water fills you up and helps to clean out your system which helps to move things through better. Also, if you drink that much you eat less. If you drink this much water, you are less likely to drink soda. I’ve read cutting soda out of your diet can drop 10 pounds in less than 2 weeks.
  • Eat higher protein meals which will lead to less hunger in between meals. I eat 5 eggs every morning and am rarely hungry before lunch. Not snacking makes a huge difference.
  • Start slow. The big mistake most people make is to jump from what they are doing to eating like Bob Harper tells you to eat on the biggest loser. While that’s great if you can do that, it is often unrealistic. Take small steps and then add to it. It took me 18 months to lose 130 pounds but I went slow and have kept it off for almost 4 years now.