Get Off the Couch: 6 Motivators To Help You Lose Weight and Start Living

Ladder

Preface

In Sickness and in Health

by Debbie Reynolds

When Steve Reynolds, my 340-pound husband, came through the door after visiting his doctor, I knew something was up.

What did the doctor say, Steve? I asked while holding my breath.

He said I have diabetes.

I stared at him a long moment. Diabetes? I whispered.

That’s what he said. ‘Type 2 diabetes.’

What are you going to do? What did the doctor say would help?

Well, he said I’m too heavy—‘obese,’ he called me. He said if I lose weight and begin exercising, I have a chance to beat this.

I exhaled. Then that’s what you have to do.

Nah. I told him to just give me some pills.

And did he?

Steve nodded.

I wish you’d try exercise and eat better. I know I feel better when I do, and you will too.

I’m just going to take the pills.

I can tell you, I was scared. We were only in our forties, and our children were still young and in our home. I did not want to be a widow with three kids to care for. A little research confirmed my worst fears. Steve’s condition was life-threatening. Becoming a widow was a real possibility.

It was hard to believe how far we had come from our wedding day, when the two of us had stood at the altar in the best shape of our lives. We were so young and in love and full of life. We said those words in our wedding vows, In sickness and in health—but who really imagines the in sickness part when you are looking and feeling your best on one of the happiest days of your life? I even remember us saying whenever we saw an older, overweight couple, We will never look like that. We went so far as to promise each other that we would never let ourselves go and gain a lot of weight. But here we were, living the in sickness part of our wedding vows, and it terrified me. The problem was that, like so many people, we had a goal to be healthy but no action plan to make that goal happen.

If Steve was scared, he didn’t let on. He was determined to just take the pills and avoid eating right and exercising. Nothing I said or did changed his mind. What could I do?

I didn’t know if Steve would ever change. I knew that while I might want to nag him about the issue, it wouldn’t work. So I decided I would be loving and supportive of him. I would pray that God would put a desire in his heart to get serious about his condition. In the meantime, I could provide an environment that would help promote change. I could cook more healthy foods. I could become more active in order to set a good example. I could invite Steve to go for a walk with me. I could plan activities that were fun and that would keep not only Steve and I active but the kids as well. I thought back to the kinds of things Steve enjoyed doing when he was younger, and we did some of those activities together—like playing golf.

Steve began to think about his condition, and after a while he began to wonder if he could beat diabetes. I held my breath and waited. He decided he might as well give the doctor’s advice a try. He had nothing to lose but weight. What I didn’t know then was that his pursuit of health was going to become bigger than just caring for his body. His ideas about health were going to spread nationwide and impact many people. He would become known as the Anti-Fat Pastor. I was thrilled with the changes he was making, and I determined to do everything I could to help him succeed.

Soon, Steve’s decision to change affected every member of our family— even his mother. A thorough cupboard cleaning helped us lose the unhealthy treats. Gone were the chips and dips. Gone were the cookies, cakes and other pastries. And, most of all, gone was the ice cream. Steve could eat astonishing amounts of ice cream. A nightly bowl of ice cream was not a dessert; it was a tradition—a necessary part of life—a fitting end to a day.

Steve has always done the grocery shopping at our house. Now, he began to buy healthy snacks of fruit, low-fat cheese and whole-grain crackers. When someone wanted a snack, healthy food was all that was available. Where we had hardly ever thought to have a glass of water, we now made drinking it a big part of our life.

Steve soon began to lose weight, and the church members asked him how he was doing it. He told them about the small changes he was making and how they were helping him to drop the weight and feel better. Bod4God was born in Steve’s mind. The church began having 12-week Losing to Live competitions, which teach people how to eat, why exercise is important, why God wants us to live in healthy bodies, and how making small changes can have a huge impact on our health.

Life changed for our family, and I am so glad. We used to go on vacation and pretty much just sit around and eat. Last year, we took a vacation to the west coast of Costa Rica. It was the most active vacation we’ve ever had. We went zip-lining, rode four-wheelers on the beach, and went to a park where there is an active volcano. We hiked a steep hill and climbed up on some of the volcanic rock so we could look down into a lake fed by warm waters from the volcano. We managed the uphill hike just fine. We had such a wonderful time that every member of the family can’t wait to go back.

There is another part of healthy living that I want to talk about, and that is getting your man to the doctor for regular checkups. Men in their forties need to have screenings for diabetes, high-cholesterol, high blood pressure and prostate cancer, followed by yearly checkups. These are all silent killers that a man might not know he has until it is too late. A high percentage of men have prostate cancer by the time they are 80, and for some it starts much earlier. If the man in your life won’t make an appointment with the doctor, do it for him and tell him why: you don’t want anything to happen to him; you need him; you want to keep him around. For some men, setting an annual appointment near a birthday is a good reminder that a year has gone by. (In fact, one of the annual cancer-walk events has a slogan, We’re all about birthdays.) One of the best gifts any of us can have is another birthday. So get your man to the doctor, and do your part to keep him alive and healthy.

Life is much different now than it was that day when Steve looked at me and told me he was sick. The best part is that he now no longer has diabetes, high blood pressure or high cholesterol. He has so much energy that most people can’t keep up with him. He puts in long days at our church, and now he travels to tell others that they can also have a Bod4God. He has found a calling and a passion for helping people of all kinds and ages find health. God is using him to change people’s lives here on earth and for eternity. I am very proud of him. I am proud of his sticking to the plan and dropping well over a hundred pounds. I am proud of his concern for others, and I am his first and best cheerleader. And I am so grateful to God for giving us these precious years together. We are blessed people.

Introduction

A Man’s A.C.T.I.O.N. Plan

Action! Every guy loves action and adventure. Action movies . . . fast car chases . . . war . . . sports . . . anything that will get our adrenaline pumping. We live for danger, risk and fun. As little boys, we dreamed of being super heroes, warriors, sports stars, fireman and police officers rushing into perilous situations to save the day. We were always looking for the next adventure.

Well, you are about to embark on a brand new one—an exciting journey. This adventure is your life. You may not feel like much of a conqueror these days. Your current physical condition may have you feeling defeated and lost. But things are about change. In this book, you are about to explore six actions that will make you victorious and keep you from being a victim. These six actions, found in the following A.C.T.I.O.N. acrostic, will enable you to launch your new adventure:

The Parts of the Plan

The six sections in Get Off the Couch focus on each of these six action steps that you need to incorporate in your life in order to get off the couch and into shape. Each section/action has two chapters dedicated to introducing and explaining the principles you need to start applying to your life in order to win in the area of your health. Within each chapter, you will find the following:

A key Bible verse at the beginning of each chapter to meditate on that will aid and reinforce the action step (these are listed in appendix E).

A story from a guy just like you who has gotten off the couch and started to take action to change his life.

A Man Up section that contains: (1) an Eat Up section that will give you great eating tips and suggestions, and (2) a Pump Up section that will give you suggestions for exercises you can use to get into shape.

A Check Up sidebar that will inform you on the risks of obesity and the benefits of getting healthy.¹

Reflection and discussion questions, which are designed to help you dig deeper into the principles and practices introduced within the chapter.

My Personal Game Plan for Getting in Shape, which you can use to start tracking what specific steps you are going to take in implementing the actions from the chapter.

Each of these sections is vitally important and crucial in determining whether or not you will succeed in producing life change. I have also included a Progress Report in appendix A of this book that you can use to keep track of your progress through this journey, in addition to some other useful tools that will help you.

The Participants in the Plan

This book was designed so that you could read it alone or use it as a study within a small-group setting. For some of you, reading Get Off the Couch will be something you do alone—a personal journey as you reflect on your health and wellness. However, you might also want to consider reading and discussing this book as part of a men’s small-group, with a Losing to Live weight loss competition, or just by asking a good buddy to do it along with you.

Another good option is to discuss the material in this book as part of a First Place 4 Health group. This ministry has played a major part in my weight-loss journey, and it is a vital part of the wellness ministry of the church I pastor. Founded in 1981, First Place 4 Health is a Christian weightloss and healthy living program that has had groups in more than 12,000 churches across the country. Unlike other health and fitness programs, First Place 4 Health emphasizes a biblical approach to weight loss and focuses on improving every area of a person’s life—mentally, emotionally, physically and spiritually. Members meet at scheduled times to encourage and support one another, share struggles and triumphs, and study the Word of God. First Place 4 Health offers a series of Bible studies, which address many issues of everyday life and provide members with opportunities to grow together in Christ.

The Process for the Plan

I want to encourage you to take your time as you go through this book. While you are reading, you are going to be learning how to let go of a lot of bad habits, how to start producing change, and how to form healthier habits. That is going to take time. I suggest that you go through a chapter a week and not only read it, but also start putting the principles discussed in that chapter into practice. Twelve weeks is not a long time compared to the rest of your life. This is your time—your time to change, your time to start living again.

This Book Is for You

Congratulations! It was a risky move just picking up this book and beginning to read it. Now, I want you to take another step and keep reading. I am going to walk with you on this journey as I share my heart with you, man to man. I will share some things that will make you laugh, some things that will make you think, and some things that will change how you view yourself. I will challenge you to keep moving. I am also going to say to you, Man Up! It’s time to change! Yes, this book is about action, but it is also about your re-action. So stay focused. Let me help you be the man you want to be. Let me share my story with you and explain how I went from being a conqueror on the football field to a lazy bum in a La-Z-Boy, and then how I got off the couch and back into shape. We’ll get started by talking about the first action step!

Pastor Steve Reynolds

Aware

The journey toward a healthier life begins by becoming aware of the seriousness of your physical condition and the fact that your body matters to God. What do you know about your body? Do you know your current cholesterol level, your blood pressure, your blood sugar levels, your body mass index (BMI) or even what you currently weigh? Are you aware of the fact that God carefully crafted your body and that He loves you and wants you to be in good health? It’s time to face the facts regarding your health, and it’s time to start living a life that reflects the image of the One who created you.

Chapter 1

Get in the Game

I can do all things through Christ who strengthens me.

PHILIPPIANS 4 : 13

Football! What guy doesn’t get pumped up by that word? Some years ago, there was a movie called Rudy. In the story, Rudy wants to play football for Notre Dame more than almost anything else in life. There are a couple of problems, though. His grades are lousy, he doesn’t have the money for any college, and even though his heart for the game is huge, he is only about five feet tall and weighs a little more than 100 pounds.

After Rudy’s best friend dies, he realizes that life is short and that if he is going to do what he wants to do, he has to get off the bench and engage life. So he ignores the obstacles in his path and heads for Notre Dame. Once there, he is at a loss as to how to reach his dream. He can’t even get into the college.

Rudy meets a graduate student at Notre Dame who helps him improve his grades. He is accepted into Holy Cross Junior College in South Bend and begins spending his time studying and working as a groundskeeper at Notre Dame’s Knute Rockne Stadium. Rudy learns that he is dyslexic, and Holy Cross puts a plan in place to help him learn in spite of the disability. His grades improve, and after three semesters he is finally granted acceptance into Notre Dame. There is, however, no acceptance to the football team.

The courageous and never-say-die Rudy soon convinces the coach to give him a spot on the practice squad. Rudy’s determination and passion for the game are legendary, yet the coach still overlooks him when it comes time to suit up for a game, even though all the other seniors are doing so. This doesn’t fly with the other seniors on the team, and one by one they walk into the coach’s office and lay their jerseys on his desk. They demand that the coach allows Rudy to suit up in their places. The coach, realizing his back is against the wall, gives in and lets Rudy suit up for the final home game against Georgia Tech.

The team captain, Steele, gives Rudy the honor of leading the team out of the tunnel onto the playing field, but then Rudy sits on the bench. Notre Dame leads when the coach sends all the seniors to the field—all, that is, except Rudy. Steele and the assistant coaches protest. The Notre Dame bench starts a Rudy! chant that quickly goes stadium-wide. The offensive for the Fighting Irish ignores the coach’s orders for a victory formation play and instead scores another touchdown. Finally, on the final kickoff, the coach lets Rudy play with the defensive team. He stays in for the final play of the game, sacks the opposing quarterback, and is carried off on the shoulders of his teammates.

All of this makes one wonder what Rudy could have done if he had been allowed more time on the field playing football. He overcame almost every obstacle a wanna-be football player could encounter, and yet, when given the chance, he achieved success. All it took was for him to get into the game.

In the same way, if you’re gonna win, you gotta get in the game. Are you benching yourself because of health issues? Are you sitting there because you are too fat to get up and join the game of life? Is your idea of exercise lifting the weight of a fork full of food to your mouth? Face it: when it comes to your health, no one is making you sit on the bench but you. You can never win the fitness game just sitting there doing nothing. You can never achieve health and wholeness unless you fight inertia and get in the game.

Obesity, Health and Sexuality

The Harvard Men’s Health Watch, the online bulletin of the Harvard Medical School, published a frightening article titled Obesity: Unhealthy and Unmanly in March 2011 that provides insight into why it is so critical for men to get into the game. Shockingly, the study found that at present, two-thirds of all Americans need to lose weight. More frightening is the fact that obesity and lack of exercise kill about 1,000 Americans every day. According to the article, if present trends continue, obesity will soon overtake smoking as the leading preventable cause of death in the United States. You heard me right—preventable! Even though obesity affects both males and females, it affects men very differently and takes a particular toll on male hormones, sexuality and prostate health. If that isn’t enough to scare you, obesity also increases the risks of a heart attack, stroke, hypertension, high cholesterol, diabetes, gallstones, cancer, osteoarthritis, obstructive sleep apnea, fatty liver and depression.

You probably already knew that obesity can cause the illnesses listed above, but let’s talk about some of the lesser-known consequences.

Obesity and testosterone: Obesity lowers testosterone levels. In a 2007 study of 1,667 men aged 40 and above, researchers found that each one-point increase in BMI was associated with a two-percent decrease in testosterone. Another study showed that a four-inch increase in waist size increased a man’s odds of having a low testosterone level by 75 percent. Waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency.

Erectile dysfunction and reproductive function: Men with erectile dysfunction (ED) often blame low testosterone levels, but even when these levels are normal, men who are obese have an increased risk of ED. A Harvard study found that a man with a 42-inch waist is twice as likely to develop ED than a man with a 32-inch waist. In a Massachusetts study, researchers found that weight loss can improve these types of issues in overweight men with ED. In a study conducted by Italian scientists, researchers found that more than 30 percent of the 110 obese men who had followed a diet and exercise program in the study corrected their ED without medication. Those who lost the most weight enjoyed the greatest benefit. Other studies have linked obesity to low sperm counts and reduced sperm motility, which impair fertility in men.

Kidney stones: Kidney stones are extremely painful, and they strike men twice as often as women. High BMIs and large waist circumference are both linked to an increased risk of kidney stones. According to a Harvard study, men who gain more than 35 pounds after age 21 are 39 percent more likely to develop stones than men who remain lean. Men of average height who weigh more than 220 pounds are 44 percent more likely to have stones than those who weigh less than 150 pounds. Studies from Europe and Asia show that the reason for this is because overweight people dump excess amounts of calcium and other chemicals into their urine, where the chemicals form stones.

Prostate cancer: Obesity increases blood volume, which dilutes PSA (prostate-specific antigen) levels in the blood. This phenomenon makes it harder for doctors to use PSA measurements to detect prostate cancer in overweight guys. But that’s not all. Obesity also has an adverse effect on the biology of prostate cancer. Research shows that extra body fat increases a man’s risk of developing prostate cancer; in fact, an American Cancer Society study determined that being severely obese increases risk by 34 percent. Obesity also increases the odds that prostate cancer will spread beyond the gland, and it also makes relapse after treatment more likely. Furthermore, obesity boosts a man’s chance of developing urinary incontinence after a radical pro-statectomy operation.¹

Well, there you have it—an identification of some of the health crises men are facing today. These are just a few of the problems obesity causes, and many men aren’t even aware of these problems—and don’t even know they are at risk. But it doesn’t have to be this way. You don’t have to die an early death. You don’t have to destroy your knees and your legs by packing too much weight. You don’t have to deal with the illnesses and diseases mentioned above. There is hope. Remember, these things can be prevented. You can change your way of life to get better health and a better quality of life. You can have more energy. You can lose the excess weight. You can be around to see your kids and their kids grow up. In the rest of this book, I will tell you how.

Check Up

Big Belly = No Sex

There is significant evidence in the medical literature that obese and overweight men have poorer sexual function than their normal-weight counterparts. This is evidenced by the fact that obese men were 2½ times more likely to have erection problems than their non-obese counterparts. Although it is unknown whether this is caused by the weight itself or the associated medical problems (such as hypertension, high cholesterol, lower testosterone, diabetes, arterial disease or the medications necessary for these conditions), obesity is an important contributing factor to erectile dysfunction. Furthermore, a sedentary lifestyle, defined as spending three or more hours watching TV or being on the Internet all day, is also associated with erectile dysfunction.²

Are You Ready for Some Football?

For me, football was a way of life, and it was as natural for me as breathing. I began my college football career at Liberty University in 1976, where I was a starter all four years as an offensive tackle. I was responsible for blocking for the quarterback and running backs. Several small colleges and universities had recruited me, but I chose to attend the greatest university of all—Liberty University in Lynchburg, Virginia!

When I played for Liberty in the 1970s, the university was young but rapidly developing. At that time, it was moving up from the NCAA D-3 to the NCAA D-2 level. By my senior year in 1979, we