REPORTING IN - Sand - Phase Four
#328118 - 04/11/08 08:40 AM
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Sand
Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)
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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 seven days of Phase 2 (here). Since I skip Phase 3 (here) I am now beginning Phase 4.
Phase 4 is "Become Aware Of Your Eating". In this Phase, I must:
1) Sit down when I eat.
2) Use a full place setting when I eat.
3) Cut out distractions when I eat. No working, walking, radio, television, reading, smoking, etc. The only thing I may do while I eat is talk to another person at the table.
4) Drink water before each meal. I must drink an 8-ounce glass of water before I begin to eat the food in front of me. In the Amit/Sutherland plan, this rule applies only to meals. I require it before snacks, also, since it helps me get the fluid I need for my IBS.
For each of these tasks I don't perform, I score 5 points.
In addition, I must still do the recording tasks I learned in Phase 1 and continue to score any errors there and still do the eating time regulation tasks I learned in Phase 2 and score any errors there. My total score each day is a combination of points from the Phase 1 tasks; points from the Phase 2 tasks; and points from the Phase 3 tasks.
The scoring ranges for Phase 4 are:
0: Excellent !
1-21: Good 
22-39: Fair 
40+: 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]
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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Sit down to eat ... full place seating ... no working ... no reading while eating ... there goes my breaks at work...
but keep going ... it would be great to beable to do this phase, and then keep doing it.
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 Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher
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Yup, I struggle with this one. I love to read while I eat but I do acknowledge that's a very good way to consume about a gazillion calories without even noticing.
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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I'm actually pretty happy about this even though my score isn't great. We went to a cousin's surprise 60th birthday party so my score represents skipping all those wonderful little appetizers (mini-reubens! pigs in a blanket! steak on garlic toast!) plus not even so much as a glass of wine during the cocktail hour. Now, admittedly, any of that would have been bad for my IBS anyhow but I'm still giving myself credit for resisting. (I did eat some of the birthday cake - tummy bad, behavior mod acceptable.)
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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Pride goeth before a fall, I guess. I was so impressed with myself for Saturday then...
Okay, here I go again.
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
Print
Remind Me
Notify Moderator
|
|
|
--------------------
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow”. Mary Anne Radmacher
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(with a little interruption). I'm hanging on by my fingernails but I'm starting to feel sort of angry at the tasks which is usually a good sign for me. Kind of a "Ha! So you think you can beat me. We'll just see about that."
Wish me luck!
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[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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