13 A wise son heareth his father’s instruction: but a scorner heareth not rebuke.

² A man shall eat good by the fruit of his mouth: but the soul of the transgressors shall eat violence.

³ He that keepeth his mouth keepeth his life: but he that openeth wide his lips shall have destruction.

⁴ The soul of the sluggard desireth, and hath nothing: but the soul of the diligent shall be made fat.

⁵ A righteous man hateth lying: but a wicked man is loathsome, and cometh to shame.

⁶ Righteousness keepeth him that is upright in the way: but wickedness overthroweth the sinner.

⁷ There is that maketh himself rich, yet hath nothing: there is that maketh himself poor, yet hath great riches.

⁸ The ransom of a man’s life are his riches: but the poor heareth not rebuke.

⁹ The light of the righteous rejoiceth: but the lamp of the wicked shall be put out.

¹⁰ Only by pride cometh contention: but with the well advised is wisdom.

¹¹ Wealth gotten by vanity shall be diminished: but he that gathereth by labour shall increase.

¹² Hope deferred maketh the heart sick: but when the desire cometh, it is a tree of life.

¹³ Whoso despiseth the word shall be destroyed: but he that feareth the commandment shall be rewarded.

¹⁴ The law of the wise is a fountain of life, to depart from the snares of death.

¹⁵ Good understanding giveth favour: but the way of transgressors is hard.

¹⁶ Every prudent man dealeth with knowledge: but a fool layeth open his folly.

¹⁷ A wicked messenger falleth into mischief: but a faithful ambassador is health.

¹⁸ Poverty and shame shall be to him that refuseth instruction: but he that regardeth reproof shall be honoured.

¹⁹ The desire accomplished is sweet to the soul: but it is abomination to fools to depart from evil.

²⁰ He that walketh with wise men shall be wise: but a companion of fools shall be destroyed.

²¹ Evil pursueth sinners: but to the righteous good shall be repayed.

²² A good man leaveth an inheritance to his children’s children: and the wealth of the sinner is laid up for the just.

²³ Much food is in the tillage of the poor: but there is that is destroyed for want of judgment.

²⁴ He that spareth his rod hateth his son: but he that loveth him chasteneth him betimes.

²⁵ The righteous eateth to the satisfying of his soul: but the belly of the wicked shall want.

11 A false balance is abomination to the Lord: but a just weight is his delight.

² When pride cometh, then cometh shame: but with the lowly is wisdom.

³ The integrity of the upright shall guide them: but the perverseness of transgressors shall destroy them.

⁴ Riches profit not in the day of wrath: but righteousness delivereth from death.

⁵ The righteousness of the perfect shall direct his way: but the wicked shall fall by his own wickedness.

⁶ The righteousness of the upright shall deliver them: but transgressors shall be taken in their own naughtiness.

⁷ When a wicked man dieth, his expectation shall perish: and the hope of unjust men perisheth.

⁸ The righteous is delivered out of trouble, and the wicked cometh in his stead.

⁹ An hypocrite with his mouth destroyeth his neighbour: but through knowledge shall the just be delivered.

¹⁰ When it goeth well with the righteous, the city rejoiceth: and when the wicked perish, there is shouting.

¹¹ By the blessing of the upright the city is exalted: but it is overthrown by the mouth of the wicked.

¹² He that is void of wisdom despiseth his neighbour: but a man of understanding holdeth his peace.

¹³ A talebearer revealeth secrets: but he that is of a faithful spirit concealeth the matter.

¹⁴ Where no counsel is, the people fall: but in the multitude of counsellors there is safety.

¹⁵ He that is surety for a stranger shall smart for it: and he that hateth suretiship is sure.

¹⁶ A gracious woman retaineth honour: and strong men retain riches.

¹⁷ The merciful man doeth good to his own soul: but he that is cruel troubleth his own flesh.

¹⁸ The wicked worketh a deceitful work: but to him that soweth righteousness shall be a sure reward.

¹⁹ As righteousness tendeth to life: so he that pursueth evil pursueth it to his own death.

²⁰ They that are of a froward heart are abomination to the Lord: but such as are upright in their way are his delight.

²¹ Though hand join in hand, the wicked shall not be unpunished: but the seed of the righteous shall be delivered.

²² As a jewel of gold in a swine’s snout, so is a fair woman which is without discretion.

²³ The desire of the righteous is only good: but the expectation of the wicked is wrath.

²⁴ There is that scattereth, and yet increaseth; and there is that withholdeth more than is meet, but it tendeth to poverty.

²⁵ The liberal soul shall be made fat: and he that watereth shall be watered also himself.

²⁶ He that withholdeth corn, the people shall curse him: but blessing shall be upon the head of him that selleth it.

²⁷ He that diligently seeketh good procureth favour: but he that seeketh mischief, it shall come unto him.

²⁸ He that trusteth in his riches shall fall; but the righteous shall flourish as a branch.

²⁹ He that troubleth his own house shall inherit the wind: and the fool shall be servant to the wise of heart.

³⁰ The fruit of the righteous is a tree of life; and he that winneth souls is wise.

³¹ Behold, the righteous shall be recompensed in the earth: much more the wicked and the sinner.

PROVERBS 10

10 The proverbs of Solomon. A wise son maketh a glad father: but a foolish son is the heaviness of his mother.

² Treasures of wickedness profit nothing: but righteousness delivereth from death.

³ The Lord will not suffer the soul of the righteous to famish: but he casteth away the substance of the wicked.

⁴ He becometh poor that dealeth with a slack hand: but the hand of the diligent maketh rich.

⁵ He that gathereth in summer is a wise son: but he that sleepeth in harvest is a son that causeth shame.

⁶ Blessings are upon the head of the just: but violence covereth the mouth of the wicked.

⁷ The memory of the just is blessed: but the name of the wicked shall rot.

⁸ The wise in heart will receive commandments: but a prating fool shall fall.

⁹ He that walketh uprightly walketh surely: but he that perverteth his ways shall be known.

¹⁰ He that winketh with the eye causeth sorrow: but a prating fool shall fall.

¹¹ The mouth of a righteous man is a well of life: but violence covereth the mouth of the wicked.

¹² Hatred stirreth up strifes: but love covereth all sins.

¹³ In the lips of him that hath understanding wisdom is found: but a rod is for the back of him that is void of understanding.

¹⁴ Wise men lay up knowledge: but the mouth of the foolish is near destruction.

¹⁵ The rich man’s wealth is his strong city: the destruction of the poor is their poverty.

¹⁶ The labour of the righteous tendeth to life: the fruit of the wicked to sin.

¹⁷ He is in the way of life that keepeth instruction: but he that refuseth reproof erreth.

¹⁸ He that hideth hatred with lying lips, and he that uttereth a slander, is a fool.

¹⁹ In the multitude of words there wanteth not sin: but he that refraineth his lips is wise.

²⁰ The tongue of the just is as choice silver: the heart of the wicked is little worth.

²¹ The lips of the righteous feed many: but fools die for want of wisdom.

Part1Changing Your Diet Gradually

1Cut down on portion sizes. One of the things you may need to change about your diet is how much you eat per meal. Large portions may mean too many calories and weight gain. Cut back on portions to help you gradually lose weight.^[2]

• Many health professionals will tell you to eat until you’re “satisfied” not full. This is a hard area to detect, but with some practice you can stop eating at just the right time.
• Satisfied is a lack of hunger, a slight disinterest in your meal and a feeling that the food you’ve eaten will hold you for a few hours.
• Full feels like a slight to large stretching sensation in your stomach, the thought that those last few bites were too much or you’ve had second portions.
• Eat your meal slowly. Taking your time with your meal will help your brain and stomach communicate that you’re satisfied and help you stop before you’re full.^[3]
• Schedule meals so that you have an appetite, but are not starving, when you do eat. Starting a meal when you are super hungry, or have been starving yourself all day, may lead to overeating.

2Cut out 500 calories daily. In addition to eating smaller portions, you’ll need to be mindful of your total calorie intake. Too many calories daily causes weight gain.

• It’s typically recommended to cut out about 500 calories daily. This coincides with your goal to lose weight gradually. A 500 calorie deficit each day will result in about 1 to 2 pounds of weight loss each week.^[4]
• You can either cut out 500 calories from your food or burn off 500 calories with exercise. The best is to do a combination of both.^[5]
• Try keeping a food journal or using a food journaling app on your smart phone. This may make it easier to track your foods and total calories each day.

3Fill up on fruits and vegetables. Both fruits and vegetables are low calorie foods that can help support a slow and gradual weight loss.^[6][7]

• The USDA recommends that you make half of your plate fruit or vegetables. These highly nutritious foods can bulk up your meals without adding too many calories to your day. You may feel satisfied on a lower calorie amount due to the higher fruit and vegetable content.
• Try to include at least 1 to 2 servings of these foods per meal. Aim for 1/2 cup (170 grams) or 1 small piece of fruit^[8] or 1 cup (340 grams) of vegetables or 2 cups (28 grams) of leafy greens.^[9].

4Go for lean protein. It’s important to include protein every day for a balanced diet. However, studies have shown that lean protein aids in weight loss and helps maintain your weight long-term.^[10]

• Protein is an essential nutrient in your diet. Studies have also shown that it’s very satisfying and satiating to your body. You may feel less hunger throughout the day when you eat regular servings of protein.^[11]
• Go for lean sources of protein. They are typically lower in calories and fat and will support your desire to lose weight slowly.^[12] Also stick to appropriate portion sizes of protein. Measure out 3-4 oz of protein or about 1/2 cup.
• Lean protein sources include: eggs, poultry, seafood, lean pork, legumes, tofu and lean beef.

Add in 100% whole grains. Many diets avoid grains and other carb-rich foods. However, including a serving or 2 of 100% whole grains can still allow you to lose weight gradually.

• Whole grains are minimally processed and contain every part of the grain: the germ, bran and endosperm. These parts together make grains higher in fiber, protein and other nutrients.^[13]
• Examples of whole grains include: brown rice, quinoa, oats, 100% whole wheat bread. Stick to the appropriate portion size of 1 oz or 1/2 cup of grains per serving.^[14] This amounts to one slice of bread, half of a bun, and half a cup or 125 milliliters of rice, pasta, or quinoa.
• Try to limit or avoid more refined or processed grains since these are less nutritious. Items like white bread, white rice or plain pasta are more refined.

6Drink enough clear fluids each day. Water is another essential nutrient to your diet. Being adequately hydrated helps keep your body healthy, but it can also support gradual weight loss.

• Water is involved in a variety of functions in your body including lubricating joints, maintaining blood pressure and protecting organs.^[15] In addition, being adequately hydrated can help you feel more satisfied throughout the day.
• Try to stick to no or low-calorie, decaffeinated beverages. Try water, flavored water, unsweetened decaf coffee and tea.
• Most health professionals will recommend getting a minimum of 8 glasses of water daily. However, depending on your age, gender and activity level, you may need up to 13 glasses daily.^[16]

7
Limit snacks and treats. Whenever you’re trying to lose weight, you should try to limit any excess foods and snacks. Although they can be a part of your diet, they should only be included occasionally.
Snacks can provide you with a boost of energy and an extra shot of nutrition. However if you snack when you’re bored, stressed or just craving certain foods, this may lead to some weight gain over time.
Make snacks count. Only snack if you’re truly hungry. In addition, only snack if your next meal is more than an hour away. If you’re feeling hungry, but dinner is in 30 minutes, drink some water and wait until dinner to eat.
Also limit the calorie content of snacks. Keeping snacks to 100-150 calories per snack can help make sure you stick to your total calorie intake and support your weight loss.[17]
Appropriate snack examples can include: 3 oz or 85 grams beef jerky, an apple with a cheese stick, about 10 almonds, or 1/2 cup or 113 grams of cottage cheese.

Part2Adding in Physical Activity

1Aim for 2 1/2 hours of exercise weekly. A great addition to a healthy diet is exercise. Cardio in particular helps your body burn calories and support a gradual weight loss.^[18]

• Aerobic exercises like running don’t cause a lot of weight loss alone, but it’s important to start running. It’s when combined with diet that you see the best results for weight loss.
• Health professionals recommend that you include at least 2 1/2 hours or about 150 minutes of moderate intensity cardio activities each week.^[19]
• This amount of exercise comes with a lot of health benefits outside of weight loss. It can also improve your sleep and mood and decrease your risk of heart disease, stroke and diabetes.^[20]
• Try activities like: walking, jogging, hiking, swimming or doing an aerobics class.

2Start including regular strength training. In addition to cardio, it’s recommended to include a few days of strength training. This type of exercise can also support gradual weight loss.^[21]

• Weight training or resistance exercises also do not cause a lot of weight loss by themselves. However, they can increase your lean muscle mass which may help support a faster metabolism in the future and increase your body’s ability to burn calories.^[22]
• Aim to include about 1-3 days of strength training each week. Try to work every major muscle group and do your exercises for at least 20 minutes per session.^[23]
• The following activities can count as weight training: weight lifting, using weight machines, or doing isometric exercises.

3Increase your lifestyle activity. Another great way to help you burn more calories and gradually lose weight is by increasing your lifestyle activity.

• Lifestyle or baseline activities are things you do in your typical day.^[24] They could be anything – raking leaves, gardening, mopping the floor or even walking to and from your car. These activities do not burn many calories at 1 time, but added up together at the end of the day can make a significant impact on your health and weight.
• You can also do yoga or pilates, both of which are good for posture, flexibility, improving balance, and mind-body connection.
• Think about your typical day and how much you move and walk around. Are there ways you can add more movement or steps to your day? Try parking further away, taking the stairs more often, going for short walk breaks at work or doing exercises during commercial breaks while you watch TV.

Part3Maintaining Weight Loss

1Talk to your doctor. Whenever you’re trying to lose weight or make changes to your diet or exercise plan, you should talk to your doctor first.

• Your doctor will be able to tell you whether or not weight loss is safe or appropriate for you. He or she may also be able to give you additional guidance or advice on how much weight to lose and how to go about losing it.
• Also talk to your doctor about what you plan on changing regarding your diet or exercise routine. Make sure that he or she thinks that’s safe for you.
• You may also want to consider asking your doctor for a referral or recommendation to a local registered dietitian. These nutrition professionals are experts in weight loss and may be able to help you lose the extra weight.

2Weigh yourself regularly. Many studies show that regular weigh-ins can help you lose weight, stay accountable and even maintain your weight loss long-term.^[25]

• Since regular and consistent weigh-ins may help you lose weight, it’s ideal to weigh yourself at least once a week. You can even increase your weigh-ins to 2 times weekly.
• It’s not typically advisable to weigh yourself daily as you will day to day fluctuations. These normal and expected fluctuations may discourage or frustrate you. Stick to 1-2 weigh-ins weekly to see an accurate reflection of your weight loss trend.
• Also try to weigh yourself at the same time of day and in the same clothes. This again will help with the consistency and accuracy of your weigh-ins.

3Keep a journal. Keeping a journal can be a great tool for you when you’re trying to lose weight. Many studies show that journaling can help you stay accountable with your weight loss plan.^[26]

• Try keeping track of your weights and overall progress towards your goal. When you keep track of your weight you’ll be able to pick up on any unwanted trends (like a weight gain). Then you can make any adjustments you need to your diet or exercise routine.
• It may also be helpful to keep a food journal. Studies have shown that regular food journaling can keep you accountable with your diet.^[27] It can also serve as a great resource if you find you’re not losing weight or gaining weight.
• Lastly, you might find it helpful to journal about your exercise. Keep notes on when you exercised, for how long and what exercise you did.

PROVERBS 9

9 Wisdom hath builded her house, she hath hewn out her seven pillars:

² She hath killed her beasts; she hath mingled her wine; she hath also furnished her table.

³ She hath sent forth her maidens: she crieth upon the highest places of the city,

⁴ Whoso is simple, let him turn in hither: as for him that wanteth understanding, she saith to him,

⁵ Come, eat of my bread, and drink of the wine which I have mingled.

⁶ Forsake the foolish, and live; and go in the way of understanding.

⁷ He that reproveth a scorner getteth to himself shame: and he that rebuketh a wicked man getteth himself a blot.

⁸ Reprove not a scorner, lest he hate thee: rebuke a wise man, and he will love thee.

⁹ Give instruction to a wise man, and he will be yet wiser: teach a just man, and he will increase in learning.

¹⁰ The fear of the Lord is the beginning of wisdom: and the knowledge of the holy is understanding.

¹¹ For by me thy days shall be multiplied, and the years of thy life shall be increased.

¹² If thou be wise, thou shalt be wise for thyself: but if thou scornest, thou alone shalt bear it.

¹³ A foolish woman is clamorous: she is simple, and knoweth nothing.

¹⁴ For she sitteth at the door of her house, on a seat in the high places of the city,

¹⁵ To call passengers who go right on their ways:

¹⁶ Whoso is simple, let him turn in hither: and as for him that wanteth understanding, she saith to him,

¹⁷ Stolen waters are sweet, and bread eaten in secret is pleasant.

¹⁸ But he knoweth not that the dead are there; and that her guests are in the depths of hell.

PROVERBS 8

8 Doth not wisdom cry? and understanding put forth her voice?

² She standeth in the top of high places, by the way in the places of the paths.

³ She crieth at the gates, at the entry of the city, at the coming in at the doors.

⁴ Unto you, O men, I call; and my voice is to the sons of man.

⁵ O ye simple, understand wisdom: and, ye fools, be ye of an understanding heart.

⁶ Hear; for I will speak of excellent things; and the opening of my lips shall be right things.

⁷ For my mouth shall speak truth; and wickedness is an abomination to my lips.

⁸ All the words of my mouth are in righteousness; there is nothing froward or perverse in them.

⁹ They are all plain to him that understandeth, and right to them that find knowledge.

¹⁰ Receive my instruction, and not silver; and knowledge rather than choice gold.

¹¹ For wisdom is better than rubies; and all the things that may be desired are not to be compared to it.

¹² I wisdom dwell with prudence, and find out knowledge of witty inventions.

¹³ The fear of the Lord is to hate evil: pride, and arrogancy, and the evil way, and the froward mouth, do I hate.

¹⁴ Counsel is mine, and sound wisdom: I am understanding; I have strength.

¹⁵ By me kings reign, and princes decree justice.

¹⁶ By me princes rule, and nobles, even all the judges of the earth.

¹⁷ I love them that love me; and those that seek me early shall find me.

¹⁸ Riches and honour are with me; yea, durable riches and righteousness.

¹⁹ My fruit is better than gold, yea, than fine gold; and my revenue than choice silver.

²⁰ I lead in the way of righteousness, in the midst of the paths of judgment:

²¹ That I may cause those that love me to inherit substance; and I will fill their treasures.

²² The Lord possessed me in the beginning of his way, before his works of old.

²³ I was set up from everlasting, from the beginning, or ever the earth was.

²⁴ When there were no depths, I was brought forth; when there were no fountains abounding with water.

²⁵ Before the mountains were settled, before the hills was I brought forth:

²⁶ While as yet he had not made the earth, nor the fields, nor the highest part of the dust of the world.

²⁷ When he prepared the heavens, I was there: when he set a compass upon the face of the depth:

²⁸ When he established the clouds above: when he strengthened the fountains of the deep:

²⁹ When he gave to the sea his decree, that the waters should not pass his commandment: when he appointed the foundations of the earth:

³⁰ Then I was by him, as one brought up with him: and I was daily his delight, rejoicing always before him;

³¹ Rejoicing in the habitable part of his earth; and my delights were with the sons of men.

³² Now therefore hearken unto me, O ye children: for blessed are they that keep my ways.

³³ Hear instruction, and be wise, and refuse it not.

³⁴ Blessed is the man that heareth me, watching daily at my gates, waiting at the posts of my doors.

³⁵ For whoso findeth me findeth life, and shall obtain favour of the Lord.

³⁶ But he that sinneth against me wrongeth his own soul: all they that hate me love death.

PROVERBS 7

7 My son, keep my words, and lay up my commandments with thee.

² Keep my commandments, and live; and my law as the apple of thine eye.

³ Bind them upon thy fingers, write them upon the table of thine heart.

⁴ Say unto wisdom, Thou art my sister; and call understanding thy kinswoman:

⁵ That they may keep thee from the strange woman, from the stranger which flattereth with her words.

⁶ For at the window of my house I looked through my casement,

⁷ And beheld among the simple ones, I discerned among the youths, a young man void of understanding,

⁸ Passing through the street near her corner; and he went the way to her house,

⁹ In the twilight, in the evening, in the black and dark night:

¹⁰ And, behold, there met him a woman with the attire of an harlot, and subtil of heart.

¹¹ (She is loud and stubborn; her feet abide not in her house:

¹² Now is she without, now in the streets, and lieth in wait at every corner.)

¹³ So she caught him, and kissed him, and with an impudent face said unto him,

¹⁴ I have peace offerings with me; this day have I payed my vows.

¹⁵ Therefore came I forth to meet thee, diligently to seek thy face, and I have found thee.

¹⁶ I have decked my bed with coverings of tapestry, with carved works, with fine linen of Egypt.

¹⁷ I have perfumed my bed with myrrh, aloes, and cinnamon.

¹⁸ Come, let us take our fill of love until the morning: let us solace ourselves with loves.

¹⁹ For the goodman is not at home, he is gone a long journey:

²⁰ He hath taken a bag of money with him, and will come home at the day appointed.

²¹ With her much fair speech she caused him to yield, with the flattering of her lips she forced him.

²² He goeth after her straightway, as an ox goeth to the slaughter, or as a fool to the correction of the stocks;

²³ Till a dart strike through his liver; as a bird hasteth to the snare, and knoweth not that it is for his life.

²⁴ Hearken unto me now therefore, O ye children, and attend to the words of my mouth.

²⁵ Let not thine heart decline to her ways, go not astray in her paths.

²⁶ For she hath cast down many wounded: yea, many strong men have been slain by her.

²⁷ Her house is the way to hell, going down to the chambers of death.

Warning Against Adultery

5 My son, pay attention to my wisdom,
    turn your ear to my words of insight,
² that you may maintain discretion
    and your lips may preserve knowledge.
³ For the lips of the adulterous woman drip honey,
    and her speech is smoother than oil;
⁴ but in the end she is bitter as gall,
    sharp as a double-edged sword.
⁵ Her feet go down to death;
    her steps lead straight to the grave.
⁶ She gives no thought to the way of life;
    her paths wander aimlessly, but she does not know it.

⁷ Now then, my sons, listen to me;
    do not turn aside from what I say.
⁸ Keep to a path far from her,
    do not go near the door of her house,
⁹ lest you lose your honor to others
    and your dignity^[a] to one who is cruel,
¹⁰ lest strangers feast on your wealth
    and your toil enrich the house of another.
¹¹ At the end of your life you will groan,
    when your flesh and body are spent.
¹² You will say, “How I hated discipline!
    How my heart spurned correction!
¹³ I would not obey my teachers
    or turn my ear to my instructors.
¹⁴ And I was soon in serious trouble
    in the assembly of God’s people.”

¹⁵ Drink water from your own cistern,
    running water from your own well.
¹⁶ Should your springs overflow in the streets,
    your streams of water in the public squares?
¹⁷ Let them be yours alone,
    never to be shared with strangers.
¹⁸ May your fountain be blessed,
    and may you rejoice in the wife of your youth.
¹⁹ A loving doe, a graceful deer—
    may her breasts satisfy you always,
    may you ever be intoxicated with her love.
²⁰ Why, my son, be intoxicated with another man’s wife?
    Why embrace the bosom of a wayward woman?

²¹ For your ways are in full view of the Lord,
    and he examines all your paths.
²² The evil deeds of the wicked ensnare them;
    the cords of their sins hold them fast.
²³ For lack of discipline they will die,
    led astray by their own great folly.

Warnings Against Folly

6 My son, if you have put up security for your neighbor,
    if you have shaken hands in pledge for a stranger,
² you have been trapped by what you said,
    ensnared by the words of your mouth.
³ So do this, my son, to free yourself,
    since you have fallen into your neighbor’s hands:
Go—to the point of exhaustion—^[a]
    and give your neighbor no rest!
⁴ Allow no sleep to your eyes,
    no slumber to your eyelids.
⁵ Free yourself, like a gazelle from the hand of the hunter,
    like a bird from the snare of the fowler.

⁶ Go to the ant, you sluggard;
    consider its ways and be wise!
⁷ It has no commander,
    no overseer or ruler,
⁸ yet it stores its provisions in summer
    and gathers its food at harvest.

⁹ How long will you lie there, you sluggard?
    When will you get up from your sleep?
¹⁰ A little sleep, a little slumber,
    a little folding of the hands to rest—
¹¹ and poverty will come on you like a thief
    and scarcity like an armed man.

¹² A troublemaker and a villain,
    who goes about with a corrupt mouth,
¹³     who winks maliciously with his eye,
    signals with his feet
    and motions with his fingers,
¹⁴     who plots evil with deceit in his heart—
    he always stirs up conflict.
¹⁵ Therefore disaster will overtake him in an instant;
    he will suddenly be destroyed—without remedy.

¹⁶ There are six things the Lord hates,
    seven that are detestable to him:
¹⁷         haughty eyes,
        a lying tongue,
        hands that shed innocent blood,
¹⁸         a heart that devises wicked schemes,
        feet that are quick to rush into evil,
¹⁹         a false witness who pours out lies
        and a person who stirs up conflict in the community.

Warning Against Adultery

²⁰ My son, keep your father’s command
    and do not forsake your mother’s teaching.
²¹ Bind them always on your heart;
    fasten them around your neck.
²² When you walk, they will guide you;
    when you sleep, they will watch over you;
    when you awake, they will speak to you.
²³ For this command is a lamp,
    this teaching is a light,
and correction and instruction
    are the way to life,
²⁴ keeping you from your neighbor’s wife,
    from the smooth talk of a wayward woman.

²⁵ Do not lust in your heart after her beauty
    or let her captivate you with her eyes.

²⁶ For a prostitute can be had for a loaf of bread,
    but another man’s wife preys on your very life.
²⁷ Can a man scoop fire into his lap
    without his clothes being burned?
²⁸ Can a man walk on hot coals
    without his feet being scorched?
²⁹ So is he who sleeps with another man’s wife;
    no one who touches her will go unpunished.

³⁰ People do not despise a thief if he steals
    to satisfy his hunger when he is starving.
³¹ Yet if he is caught, he must pay sevenfold,
    though it costs him all the wealth of his house.
³² But a man who commits adultery has no sense;
    whoever does so destroys himself.
³³ Blows and disgrace are his lot,
    and his shame will never be wiped away.

³⁴ For jealousy arouses a husband’s fury,
    and he will show no mercy when he takes revenge.
³⁵ He will not accept any compensation;
    he will refuse a bribe, however great it is.