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Sand

Reged: 12/13/04
Posts: 4488
Loc: West Orange, NJ (IBS-D)
REPORTING IN - Sand - Phase One
03/19/08 10:24 AM

I'm doing a behavior modification approach to lose weight. Ive posted about this before, but I figured Id explain it again rather than posting hyperlinks.

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 then 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.

The first phase is "Record Your Eating". I have to write down everything I eat and when, where, and with whom I eat it and be sure to do that within 15 minutes of eating. Points are assessed as follows:

For any food not recorded: 10 points
For any entry made without the time eaten: 5 points
For any entry made without the location: 1 point
For any entry made without the names of the other people there: 1 point
For any entry made later than 15 minutes after finishing eating: 1 point

This can get quite expensive quite fast. If I forget to write down anything about, say, a slice of bread, I get 18 points for that: 10 for the food, 5 for the time, and 1 each for the where, who, and promptness.

The scoring ranges for Phase 1 are:
0: Excellent !
1-9: Good
10-19: Fair
20+: Start Again

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

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

Edited by Sand (03/20/08 07:57 AM)

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Entire thread
Subject Posted by Posted on
* REPORTING IN - Sand - Phase One Sand 03/19/08 10:24 AM
. * Completed Phase One (m) Sand 03/26/08 06:11 AM
. * Tues, 3/25/08; Day 7; Score: 1 - Good (nt) Sand 03/26/08 06:07 AM
. * Mon, 3/24/08; Day 6; Score: 18 - Fair (m) Sand 03/25/08 07:11 AM
. * Fair ... just means that you're still in the game!! Keep going. - nt- Double J 03/25/08 05:22 PM
. * Thanks, DoubleJ - that's just what I did - successfully. (nt) Sand 03/26/08 06:08 AM
. * Sun, 3/23/08; Day 5; Score: 3 - Good (nt) Sand 03/24/08 07:18 AM
. * Sat, 3/22/08; Day 4; Score: 3 - Good (nt) Sand 03/23/08 08:04 AM
. * Someone is watching ... Double J 03/23/08 02:11 PM
. * Re: Someone is watching ... Sand 03/24/08 07:20 AM
. * Re: REPORTING IN - Sand - Phase One Double J 03/22/08 08:02 AM
. * Thanks, DoubleJ... Sand 03/22/08 11:08 AM
. * Fri, 3/21/08; Day 3; Score: 1 - Good (nt) Sand 03/22/08 07:31 AM
. * Thursday, March 20, 2008 - Phase 1, Day 2 Sand 03/21/08 07:56 AM
. * Wednesday, March 19, 2008 - Phase 1, Day 1 Sand 03/20/08 08:01 AM
. * Sand ... Double J 03/19/08 03:32 PM
. * Double J ... Sand 03/19/08 04:02 PM
. * Yes ... I'd like to hear about the 2nd phase -nt- Double J 03/20/08 04:28 AM
. * The 2nd phase Sand 03/20/08 07:53 AM

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