Chris Church’s

Waynesboro, PA

BIGGEST LOSER PROGRAM

WEDNESDAY, JULY 7, 2010 –

WEDNESDAY, SEPTEMBER 29, 2010
 Chris Church’s
BIGGEST LOSER PROGRAM
1. Everyone will weigh in at church, on the same scale every Wednesday. (First and
Final Weigh-Ins will be evening only.) This keeps things consistent.

2. First Weigh-In will be on Wednesday, July 7, 2010 from 6:30 - 7:00 PM

3. Final Weigh-In will be on Wednesday, September 29, 2010 from 6:30 - 7:00
PM

4. Weigh-In will occur every Wednesday between 6:30 - 7:00 PM.

For those unable to make the evening meeting, weigh-ins will also be available
every Wednesday between 9:00-9:30 AM throughout the program (expect Final
Weigh-In on September 29.)

5. We are measuring the percent of body weight lost. The calculation: take your actual
weight (today) and subtract it from your initial weight. Then divide that number by
your initial (starting) weight.
Each week, we will be posting results by percentage (percentage only, pounds
lost/gained will not be made public) in Frank Hall.

6. Registration Fee. $25.00 will be assessed going to support missions.

Registration fee is to be paid during your first weigh in. You can join at any time
during the first three weeks (but it will be harder to win).

7. All monies owed to the pot should be paid during the time of Weigh-In or prior to
the following weigh in. (So if you have a bad week, be prepared break out the spare
change)

8. Weigh-in fees. $1.00 if you were a no-show. No excuses.

9. Penalty fees. $1.00 per pound gained. (i.e. Gain 3 pounds, you owe $3)

10. The winner will be the person who loses the largest percentage of body weight.

2
 How To Lose Weight And Keep It Off

W elcome to Christ Church’s Biggest Loser Program! We are in

this together and that means we have placed ourselves in an excellent
position to lose weight, keep it off, feel fit and enjoy life to a better degree.
This packet will help you to stay focused and to find the resources you will need to
choose realistic goals for weight loss, physical exercise and spiritual discipline.
They all work hand-in-hand together with having a community of friends who also
are losing weight. We can encourage one another, be accountable together and
stay focused to our goal!

In this packet you will find links to online resources as well as basic information about
how to safely lose weight and keep it off. The first step is the hardest and if you have
this packet — you’ve already made that first step! So, now you just need to take the
next faithful step, and the next after that until you reach your goal.

You also need to remember that this is as much a spiritual journey as it is a physical
one. Your commitment to scripture reading, prayer and spiritual reading needs to be a
necessary part of your discipline. For many, though not all, over-eating and poor
nutrition are spiritually related. (You might want to schedule time with the Pastor to
talk about that.) Getting mastery over self, and replacing poor habits with new and
healthier ones is a part of the work of the Holy Spirit in your life.

You have made a big commitment! You want to be healthier physically, spiritually and
emotionally. That is something to be proud of! But it takes work and dedication. You
are not in this alone — so, don’t try to go it alone! Use every resource you have! And
remember this:

Now to him who is able to do immeasurably more than all we ask or

20

imagine, according to his power that is at work within us, 21to him be glory in
the church and in Christ Jesus throughout all generations, for ever and ever!
Amen. (Ephesians 3:20-21)

3
The power and presence of Jesus Christ in you is able to help you, keep you from falling
when tempted and has in mind your success! Moreover, he is invested in your success.
Trust him — and have fun in this journey!

4
Some Important Things To Keep In Mind
1. Have A PLAN! -- Study, Learn and Seek information.
Read. Research. Watch. Absorb. Go online if you have internet access and learn about food. Get
facts from experts, health professionals and reliable sources who know what they’re talking about.
Gather good data and apply those numbers and strategies to your own situation. Do not let
advertising make your decisions for you. If you do not have an internet connect, the library in town
is a tremendous resource for information.

2. Prepare Yourself Mentally For The Lifestyle Changes You Must Make To Lose The
Weight and to keep it off. You have to realize this – it may not be so easy and there’s no quick
fix. So before you try anything, ask yourself these 2 questions:
- “What’s your reason for trying to get in shape?”
- “Are you prepared to kick some bad habits?”
Then write down your source of motivation and goals on the paper – and stick it up on the fridge or
your PC or the wall where it is visible at all times. That way, you’ll always remember why you’re
doing it. Research shows that people who write down their goals succeed far more than people who
don’t. It’s that simple. Write them down, review them, and keep them at the forefront of your
thoughts. That way, you’ll always be working toward them.

3. Ignore fads.
A good rule: if it sounds like something your crazy co-worker would try, keep on walking. This
includes master cleanses, herbal laxatives, apple cider vinegar diets, grapefruit diets, chicken soup
diets, cabbage soup diets, cookie diets. etc. These are often dangerous, pricey, and based on
marketing more than solid research and science. Especially avoid OTC diet pills. There are better
ways to lose weight and keep it off!

4. “Eat food. Not too much. Mostly plants.”

Food writer, Michael Pollan’s credo seems to be the most reasonable and potentially effective, not
to mention the most conscious of the financial, environmental, and social consequences. Here is the
“jist of it”
 EAT FOOD: consume whole foods and/or products with very short ingredient lists.
 “Don't eat anything your great-great-grandmother wouldn't recognize as food.”
 NOT TOO MUCH: check your portions.
 MOSTLY PLANTS: eat less meat. Increase your produce intake. It is summer and the
abundance of fresh vegetables and fruits will help you as you transition to a better way of living.
 CUT OUT SUGARS AND FATS: by at least half of your present intake - for starters!

5. Cook.
By cooking at home, you regulate portions, control ingredients, spend less money, and reduce
wasteful packaging. It keeps you out of restaurants and fast food joints, where serving sizes are
much larger than they were 30, 20, or even 10 years ago. So, experiment with dinner. Learn how to
use a knife. Pick up How to Cook Everything by Mark Bittman. A few minutes in the kitchen could
save you a few years of heartache down the line. Cooking also saves money over time and it keeps
you away from those exotic high-fat, 2000-calorie “Tour of Someplace” dishes at chain restaurants.
By cooking at home, you interact with your food and (sounds odd — but stay with it) you develop a
relationship with your food.

6. Keep A Daily Food Journal.

You can make it simple by just writing down everything you eat each day or you can get more
sophisticated by using an on-line food tracking journal. It helps to keep track of calories, fats (and
5
 what kinds of fats) fiber, etc you consume each day. To lose two pounds of body fat requires that
you burn up 3500 calories. But, if you ate 500 calories less each day, you could likely lose two
pounds each week. Experts tell us that taking weight off slowly and steadily with behavioral and
nutritional changes is one of the best way to both lose the weight and keep it off over the long term.

7. Get up and move.

To lose weight and keep it off, you must consistently burn more or as many calories as you ingest.
This is an unassailable fact, and means some degree of daily exercise, probably for the entirety of
one’s life. Check with your physician as to what is wise. If you can afford it, join the Y or a gym.
Take advantage of our Biggest Loser program’s weekly meetings to meet with and form walking
and exercise groups. You will do well with at least 30 minutes of exercise 5 days per week. Buy a
pedometer. If you are in good condition, a minimum number of steps to try for each day is 7000
steps. That is about 4 miles.

8. Drink water.
It’s been estimated that soda makes up 10% of all calories in the American diet. That’s practically
enough for its own food group. Plus, USA Today and Yale University say: “[Soda drinkers] do not
appear to compensate by reducing calories somewhere else in their diets, so they tend to pack on
extra pounds.” By replacing pop with water, you’re cutting calories and hydrating your body in a
healthy way.

9. Turn Off The TV.

According to the National Institute of Media and Family, “children who watch more than three
hours of television a day are 50 per cent more likely to be obese than kids who watch fewer than
two hours.” If TV is that detrimental to kids, you know it can’t have a spectacular effect on adults.
Same goes for your computer and/or Playstation. That’s time you could be cooking, moving,
socializing, learning, reading … you get the picture. (If you insist on the video thing — get a Wii-
Fit! At least you’ll get up off the sofa!)

10. Have breakfast.

The National Weight Control Registry is a reputable organization that monitors people who have
kept 30 pounds off for at least one year. (On average, it’s 66 pounds for five-plus years.) Of those
successful individuals, 78% eat breakfast every single day. It prevents overeating through the rest of
the day, and “may leave the subject with a better ability to perform physical activity.”

11. Schedule a regular time for reading Scripture and for prayer.
You need God’s help and God will give it, but you have to include God in your daily life. Weekly
readings for dieters will be provided in the Sunday bulletin from July 11th through the end of the
program. Read and don’t rush. Let the readings soak in. Write down your questions, if you find
yourself puzzling over a particular passage. (email them to the pastor if you wish) And don’t forget
to just sit quietly in God’s presence and wait for God to speak to you. Remember: dieting, losing
weight and getting fit is important, but actually feeling better about yourself is a spiritual matter.
The source of your self-esteem is not a “great bod” but a great God!

12. Remember: everything in moderation.

Are you a cold turkey kind of person? More power to you. But most of us are baby-steppers, and
when we attempt to overhaul everything at once, it results in massive burnout. So, unless it’s a
medical crisis, take baby steps. Change your behaviors a little at a time. Don’t starve yourself.
Work your way up to more intense exercise. You may not even notice the difference after awhile,
because it’s become such a part of you.

6
Resources
http://cumcbl.blogspot.com/
CUMC’s Biggest Loser’s blog
http://www.sparkpeople.com/
This site has recently been written up in the New York Times as one very reliable resource for healthy
weight loss. There are endless resources on the site include a daily food journal and calorie counter. You
can sign up for daily email on weight loss and healthy lifestyles. They offer free diet plans and even
menus. It comes tested and highly recommended! This also features a special section for teens.
http://www.bellaonline.com/subjects/7420.asp
Lots of free resources including printable food journals.
http://www.my-calorie-counter.com/
A simple online calories counter and food journal.
http://www.sonomadiet.com/public/index.aspx
This is a very flavorful approach and is highly rated. The only thing missing in the Sonoma Diet
literature is the requirement for exercise. But, now you know it—so, walk or work out!
http://michaelpollan.com/articles-archive/unhappy-meals
Useful resource by a well-known food writer
http://www.webmd.com/diet/guide/health-and-diet-eating-healthy
Web-MD is a highly regarded resource and you can trust it.
http://www.webmd.com/diet/guide/keeping-weight-off
Keeping it off—the next step after successfully losing that weight and achieving your goal.
http://www.ntandme.com/index.php/
Useful for food journaling and offers a body mass index calculator
http://www.thecolumn.org/food-diary.pdf
Useful for understanding you “food-mood” and an honest way to look at what you eat, why and when.

First Week’s Scriptures:

Read the verse, meditate on it and even write it out. Prayerfully walk through your day with the verse
and commit it to memory. Ask the Spirit to teach you the deeper meaning and how to apply the wisdom
of each verse to your life.
7/7 Philippians 1:6
7/8 2 Corinthians 5:17
7/9 Hebrews 12:11
7/10 Psalm 107:9
7/11 3 John 1:2
7/12 Isaiah 40:31
7/13 Jeremiah 29:11

Look for weekly Info Sessions and for helpful articles

in the Sunday bulletin. Most of all — have fun!