Read Me First
General Medical Considerations
What is Weigh Down?
What is Weigh Down at Home?
Founder, Gwen Shamblin
Ideal Body Weight
Eat only when you feel physiological hunger.
Eat regular foods.
If necessary, start by cutting your food amounts in half.
Rate the food on your plate and eat the most pleasing bites first.
Savor the taste of each bite.
Stop as soon as you are satisfied.
Rejoice in how little it takes to satisfy (instead of how much you can get away with).
Eat more slowly.
Eat with a fork; put it down between bites.
When eating with others, enjoy the companionship as well as the food.
If you have leftovers, save them for later or just throw them away. Do not eat beyond full.
In a restaurant, ask for a carryout and take the rest of your great meal home. Again, do not eat beyond full.
If you are tempted to continue eating after you are full, remove your plate from the table, cover it with a napkin, or leave the table.
Drink water, tea, coffee, or noncaloric (diet) beverages between hunger periods.
Avoid drinking sweetened beverages between hungers. The sugar will interfere with your sensing true hunger.
Just as you eat when you are hungry, drink when you are thirsty.
Notice that when you are really hungry, food tastes great! But the taste will diminish as hunger begins to be satisfied.
If you overeat, simply wait for the next hunger signals before eating again.
When you are tempted or challenged, go to God for your strength and your direction, and look only to Him as the object of your redirected passion. You will need something to love and adore, and only God can return this love.
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