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WorkbookbyGwen Shamblin, M.s.;-R.D.

LESSONThe Weigh Down Workshop f11

Lesson 1WeiLesson 1Weigh Down BasicsThoughts for the WeekFirst and foremost, understand that you are not a failure. Overthe years you have developed a passion for and a focus on foodwhich has left you overweight or miserable under its control.Attempts to solve the problem by dieting only increased thisfocus. Through Weigh Down, you will learn to transfer both thepassion for food and your cry for deliverance from it to the onlyOne who truly deserves all this attention-God.The slavery to food and dieting is much like the bondage thechildren of Israel suffered at the hands of the Egyptian pharaohs in the Old Testament. God heard their cries, deliveredthem from Egypt and into the desert to test their devotion, andfinally into the joy and peace of the Promised Land. God alsohears your cries. But you must make the choice to leave yourEgypt to follow Him into the desert of testing where He willdemonstrate His awesome power and His love for you. Whenyour devotion has been truly transferred from food to God asyour source of comfort and happiness, you, too, will experiencethe joy and peace of being in the promised land, a land of guiltfree milk and honey.Nutritional research has produced thousands of textbooks withconflicting information about the causes and solutions ofoverweight. Man-made rules attempt to correct the food andmake it righteous, but these rules have done nothing to solvethe real problem-overeating.However, when we look to thehandbook of the One who created us, we find the answerthroughout scripture.The Weigh Down Workshop fLesson 1 AssignmentVideo1, Lesson1:WeighDownBasicsScripturesusedinthis week'svideotape:1 Corinthians1:19-20Colossians2:16, 20-23Genesis46:4Psalm81:6-10Audiotape1A & 1B: TheTruthWillSet YouFreeScripturesusedinthis enesis4Acts 15Hebrews13:9John 14:23Continuedon nextpage3

Lesson 1Mark 7:14-23Mark 7:191 Timothy4:1-5God provides food to fuel our empty stomachs, not our emptyhearts. By relying on the simple gauge He gave us to tell uswhen to eat and when to stop, we free our minds and our heartsto focus on Him rather than on the food, losing weight whileenjoying the wonderful variety of food He so ingeniouslycreated. God's plans for us are perfect so that He will not allowanything else-fat grams, diets, or anything else of this worldto be our Savior except Himself, through His Son, Jesus Christ.So how can you turn your focus from food to a focus on God?,0- Relearnhow to feed the stomach only when it is trulyhungry.If,0- Relearnhow to feed the heart with a relationship with God.,0- Relearnhow to recognize the different "hunger'' urges andnot confuse them.Stomach hunger is a very natural burning, empty, hollowsensation just below the rib cage. Due to a buildup of stomachacid, intense hunger will create a growl. This is your signal toeat.satisfyspiritual fof a relationship with God.God created uswith physiologicalhunger for food.4Refueling before you feel true hunger does not allow the bodyto burn its stored fuel-your fat deposits. When it is time foryou to refuel, eat exactly what you want, but only eat enough tosatisfy your hunger. Save the rest for later-hunger will comeagain! Finally, when you feel a "hunger" that is not a physicalneed for food, go to God to truly fill you up!Weigh Down4k, M,

Lesson 1NotesffflThe Weigh Down Workshopf5

Lesson 1Notes6Weigh Down.

Lesson 1How to feed the stomach1. Wait anywherefrom one to thirty-sixhourson your first hunger,and then it will comeapproximatelyone to threetimesa day. Do not fear-you will lovethe energyyou feel from this andthe delightfrom beingableto wait.2. Hungeris a politeburningsensation,the feelingof a knot insideyour stomach.If youhaveto bypasshungerdue to work or socialconflicts,the sensationwill comebackaroundin fortyfive minutes.Whileit is normalto skip hungeroncein a while, do not makeit a habit.If you haven'tfelt hungerwithinthirty-sixhours,eat a smallmealand wait for hungeragain.You shouldfeel it soon.Afteryourfirst attempt,don't keepwaitingthirty-sixhours.Continueto decreaseyour food daily untilyou feel stomachhunger.Do not be legalistic.We are workingon reducingfood intakesto normalamountsfor your body.3. Familymealtime.If you are hungrybeforedinner,just bypasshunger.If you are full at normalmealtimebecauseofan irregulareatingscheduleor becauseyou tastedall your cooking-several times-then justdrink a glassof non-calorictea and talk to the family.4. Drinknon-caloricbeveragesto helpthe sugarlevelsdrop normallyso that you can get thehungersignal.Continualintakeof sugarthroughdrinkspreventsyou from sensinghunger.5. Sip your drinkbetweenbites.Stopeatingwhenyou are satisfied.6. Ratefoods.Decidewhichfoodsyou like best and eat those first, savingthe leastfavoriteuntiltheend. Generally,leavedessertsuntil last.7. Wrapup the leftovers.You can havethemthe nexttime you are hungry.8. Usecarryoutswheneatingout. allypastas,tastebetterthe nextday. Somejust turn greenin the fridge,andthen you can easilythrowthem away!9. Do not serveyourselfa five coursemealjust becausea medicationmustbetakenwith food. Foodneededwith pills can be smallamounts,like one to threecrackers.You do not needa banquetunlessthe physicianordersthat.10. As you progressthroughWeighDownat Home,expectyourfood consumptionto decreasefrom 112to 213 of what you were eatingas an overeater.As youprogress,you mayexpectyour desireeating,or desirefor food,to decreaseover time.The Weigh Down Workshopf7

Lesson 1Thosewho liveaccordingto thesinful naturehavetheirminds set on whatthat nature desires;but thosewho live in accordancewith the Spirit havetheir minds set on what the Spirit desires.-Romans8:5Lesson 1 Questions1."At the end of the 430 years, to the very day, all the LoRD'sdivisions left Egypt. Because the LORDkept vigil that nightto bring them out of Egypt . " (Exodus 12:41-42a)Record here the day you packed your bags to leave Egypt(bondage to food):Remember that you need to find true hunger. Record thetime you last ate:2.Describe your physical symptoms of hunger.How long were you able to go until you found true hunger?8Weigh Down4t.-

Lesson 13.Read Romans 8:5-8. The word focus is used frequently inthis tape. What do you think is meant by focus? There maybe several answers.4.What are the main reasons dieting does not work?The Spirit clearlysays that in latertimes somewill abandonthefaith andfollow deceivingspirits and things taught by demons. Such teachingscome through hypocriticalliars, whose conscienceshave been searedaswith a hot iron.Theyforbidpeopleto marryandorderthem to abstainfromcertainfoods,whichGodcreatedto bereceivedwith thanksgivingby thosewho believeand who know the truth. Foreverything Godcreatedis good,and nothing is to berejectedif it is receivedwith thanksgiving,becauseitis consecratedby the word of Godand prayer.-1 Timothy 4:1-5Thereforedo not let anyonejudge you by what you eat or drink, or withregardto a religiousfestival, a New Moon celebrationor a Sabbathday.Theseare a shadowof the things that were to come;the reality,however,is found in Christ.-ColossiansThe Weigh Down Workshop f2:16-179

Lesson 15.10Compare and contrast a day depending on God and a day without depending on God.Weigh Down4&,.-,

Lesson 1TestimonyWeiPatti Hahn New Kensington, PA 116 lbs.My struggle with weightbegan at the age of nine. Likemany overweight children, Iwas teased by classmates andbegan dieting out of desperation. This began a cycle thatwould last many years, losingand gaining weight-fromfive to 100 pounds-alwaysgaining back more than I hadlost.I have been the "star" ofweight loss groups, hitting mygoal and inspiring others, onlyto immediately restart the sadcycle. I withdrew in shamefrom the very people who hadbeen my cheerleaders. Once,after losing 101 pounds, Ibecame so fearful of regainingthe weight that I fell into ayear-long struggle withbulimia. I have alsoundergone counseling foreating disorders. Timeand again, I regained all theprevious weight and more.I heard about Weigh Downfrom a friend at church, butcould not handle the thoughtof another diet program.Then, my daughter Megansaid she planned to attend alocal Weigh Down class. IThe Weigh Down Workshop fsigned up simply to be herencouragement. Instead, itchanged my life.Through Weigh Down, Ifound that as I grow closer toGod, He provides spiritualfood, which is what I reallyhungered for all along. Finally,I am able to eat and enjoy allfoods without fear, not justdiet food. I am learning tofocus on God and to eat onlywhen I am physically hungry.I have lost 116 pounds and thesense of helplessness that keptme in an unrelenting cycle.Now when others cheer meon, I point them to my God,who has taught me that tolove Him is to obey Him.God used Weigh Down tochange my heart and releaseme from a life of fear andshame, and I will be eternallygrateful.11

Lesson 1Travel DiaryThe following section is called your Travel Diary where youdocument your desert experiences. Use the diary to recordinsights that God gives you from His Word. Write yourthoughts, victories and challenges.Praise/fhanksgiving-The verse written here will help you tostart your day with praise to God for one of His attributes or forwhat He has done for you.Confession-Pour out your heart before God. Tell Him aboutyour problem times. Be specific. Psalm 62:8 says, "Trust in Himat all times, 0 people; pour out your hearts to Him, for God isour refuge."Insights from God's Word-Use this section to reflect on whatGod has revealed to you from His word. Learn to trust Him asyour guide in all areas. He will even lead you in your selectionsfor Bible reading. Just as physical food is used up in a few hours,spiritual feeding needs regular renewing also. It is this regularspiritual refueling that will be the greatest help as you are testedin the desert, and it will leave you feeling much more satisfiedthan you have ever been before!Desert Hints-Placed periodically throughout the Travel Diary,these are simply tools to help pull your heart away from food,not goals within themselves.12Weigh Down4tc-

Lesson 1Praise/Thanksgiving:Enter his gates with thanksgivingand his courtswith praise; . -Psalm100:4aConfession:If I had cherishedsin in my heart,the Lordwould not havelistened;. . -Psalm66:18Insights from God's Word:The Weigh Down Workshop f13

Lesson 1Praise/Thanksgiving:Sacrificethank offeringsto God,. -Psalm 50:14aConfession:Then I acknowledgedmy sin to you and did not coverup my iniquity. -Psalm 32:SaInsights from God's Word:14Weigh Downat,,-

Lesson 1Praise/Thanksgiving:Let them give thanks to the LORDfor his unfailing love.-Psalm 107:21aConfession:I said, "I will confessmy transgressionsto the LoRo"-and you forgavethe guilt of my sin. -Psalm 32:5bInsights from God's Word:Desert Hint: To reduceyour portionsizes, start by cutting yourfood in halfand think of the secondhalfas anothermeal.The Weigh Down Workshopf15

Lesson 1Praise/Thanksgiving:Praisethe LORD. I will extol the LORD with all my heart. -Psalm111:laConfession:If we confessour sins, he is faithful andjust and will forgive us our sins and purify us from all unrighteousness.-1 John 1:9Insights from God's Word:16Weigh Down4k

Lesson 1Praise/Thanksgiving:My lips will shoutfor joy when I sing praiseto you- . . -Psalm 71:23aConfession:If we claim to be without sin, we deceiveourselvesand the truth is not in us. -1 John 1:8Insights from God's Word:Reflect upon your week. Write down your biggest "success" story. Don't forget to thank God.The Weigh Down Workshop f17