Irritable Bowel Syndrome Message Boards | REPORTING IN - Sand

I'm doing a behavior modification approach to lose weight. This approach is based on Stay Slim for Good by Zalman Amit and E. Ann Sutherland, copyright 1976. The idea is to control not what I eat but how I eat. There are 7 phases in the program and each phase has a specific behavior or behaviors to be learned. I learn the new behaviors for each phase and must do them successfully for 7 days. (If I fail one day, the 7 days start all over again.) Once I have 7 successful days at one phase, I move to the next phase and the new behaviors for that phase.

Success is measured by points. I get points for my mistakes so the fewer points the better. Based on the points, I get a "grade" of Excellent, Good, Fair, or Start Again.

I have now successfully completed seven days of Phase 1 (here) and am beginning Phase 2. This phase is ""Regulate Your Eating Times". In this Phase, I must eat 3 meals and 2 snacks each day; I must eat them within specific time periods; and I must not eat anything else. I describe Phase 2 in more detail here.

Because my IBS does better if I eat fairly often, I expand this Phase as follows:
- I have something when I first get up, a sort of pre-breakfast. This used to be hot tea plus applesauce and acacia. Now that my IBS is calmer, it's just hot tea.
- I eat all three snacks each day rather than picking only two.

In Phase 2, points are assessed as follows:

If I eat any snacks in addition to the two (three for me) snacks at specified times, I score 10 points for each item eaten or drunk.

If I miss a meal within a scheduled time period, I score 10 points for the missed meal.
If I miss a snack within a scheduled time period, I score 5 points for the missed snack.

In addition, I must still do the recording tasks I learned in Phase 1 and continue to score any errors there. My total score each day is a combination of points from the Phase 1 tasks and points from the Phase 2 tasks.

The scoring ranges for Phase 2 are:
0: Excellent !
1-14: Good

15-29: Fair

30+: Start Again

I'll post my score every day. If time permits, I'll also post what I actually ate for anyone who wants to use the Fitness Board to get ideas for meals and snacks.

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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

Edited by Sand (03/27/08 07:13 AM)

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