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REPORTING IN - Sand - Phase Four
      04/11/08 08:40 AM
Sand

Reged: 12/13/04
Posts: 4490
Loc: West Orange, NJ (IBS-D)

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.

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

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Entire thread
* REPORTING IN - Sand - Phase Four
Sand
04/11/08 08:40 AM
* Completed Phase Four (m)
Sand
05/07/08 10:47 AM
* That was a heck of a ride! Good for you!!!!
Double J
05/07/08 02:21 PM
* Re: That was a heck of a ride! Good for you!!!!
Sand
05/09/08 10:11 AM
* Tues, 5/6/08; Day 7; Score: 0 - Excellent (m)
Sand
05/07/08 08:13 AM
* Mon, 5/5/08; Day 6; Score: 31 - Fair (nt)
Sand
05/07/08 08:11 AM
* Sun, 5/4/08; Day 5; Score: 30 - Fair (nt)
Sand
05/05/08 07:48 AM
* Sat, 5/3/08; Day 4; Score: 32 - Fair (nt)
Sand
05/04/08 07:32 AM
* Fri, 5/2/08; Day 3; Score: 31 - Fair (nt)
Sand
05/03/08 08:35 AM
* Thurs, 5/1/08; Day 2; Score: 16 - Good (nt)
Sand
05/02/08 09:15 AM
* Wed, 4/30/08; Day 1; Score: 16 - Good (nt)
Sand
05/02/08 09:14 AM
* Tues, 4/29/08; Day 5; Score: 41 - Start Again (m)
Sand
04/30/08 07:24 AM
* Horses ... just get back up
Double J
05/01/08 02:11 PM
* Back up and hanging on -nt-
Sand
05/02/08 09:13 AM
* Mon, 4/28/08; Day 4; Score: 30 - Fair (nt)
Sand
04/29/08 05:59 AM
* Sun, 4/27/08; Day 3; Score: 35 - Fair (m)
Sand
04/28/08 08:26 AM
* Re: Sun, 4/27/08; Day 3; Score: 35 - Fair (m)
Double J
04/28/08 06:49 PM
* Thanks, DoubleJ - Looks like me and the horse are headed in the right direction -nt-
Sand
04/29/08 06:02 AM
* Sat, 4/26/08; Day 2; Score: 37 - Fair (nt)
Sand
04/27/08 08:17 AM
* Fri, 4/25/08; Day 1; Score: 23 - Fair (m)
Sand
04/26/08 09:57 AM
* Thur, 4/24/08; Day BigNum; same as Wed, 4/23/08 - Start Again (nt)
Sand
04/26/08 09:54 AM
* Wed, 4/23/08; Day 9,345,873 (okay, not really); Score: 40+ - Start Again (nt)
Sand
04/26/08 09:52 AM
* I'm going to be off the Fitness Board for a while...
Sand
04/23/08 02:29 PM
* Be strong... - nt -
Double J
04/23/08 07:38 PM
* Tues, 4/22/08; Day 2 (Take 4); Score: 16 - Good (m)
Sand
04/23/08 07:02 AM
* Re: REPORTING IN - Sand - Phase Four
ok
04/22/08 04:10 PM
* For ok
Sand
04/23/08 06:55 AM
* Mon, 4/21/08; Day 1 (Take 5); Score: 10 - Good (m)
Sand
04/22/08 05:30 AM
* Sun, 4/20/08; Day 3 (Take 2); Score: 40+ - Start Again (m)
Sand
04/21/08 08:15 AM
* Sisyphus ??? no way ...
Double J
04/21/08 04:33 PM
* Thanks, DoubleJ - Back on the horse with a smaller rock - Got it (nt)
Sand
04/22/08 05:24 AM
* Sat, 4/19/08; Day 2 (Take 3); Score: 21 - Good (nt)
Sand
04/21/08 08:13 AM
* Fri, 4/18/08; Day 1 (Take 4); Score: 12 - Good (nt)
Sand
04/21/08 08:12 AM
* Thurs, 4/17/08; Day 3; Score: 40+ - Start Again (nt)
Sand
04/21/08 08:10 AM
* Wed, 4/16/08; Day 2 (Take 3); Score: 25 - Fair (nt)
Sand
04/17/08 06:16 AM
* Still watching AND wishing you success ... - nt -
Double J
04/18/08 03:31 PM
* Tues, 4/15/08 - Interruption (m)
Sand
04/17/08 06:15 AM
* Mon, 4/14/08; Day 1 (Take 3); Score: 30 - Fair (nt)
Sand
04/15/08 05:18 AM
* This phase is completely impossible for me!! too tough. - nt -
Double J
04/16/08 08:46 PM
* Well, I've now made it through Day 2 (m)
Sand
04/17/08 06:11 AM
* Sun, 4/13/08; Day 2 (Take 2); Score: 40+ - Start Again (m)
Sand
04/14/08 07:44 AM
* Sat, 4/12/08; Day 1 (Take 2); Score: 24 - Fair (m)
Sand
04/13/08 09:10 AM
* Fri, 4/11/08; Day 2; Score: 40+ - Start Again (nt)
Sand
04/12/08 07:27 AM
* Oh... this is tough one!!
Double J
04/12/08 04:11 PM
* Re: Oh... this is tough one!!
Sand
04/13/08 09:06 AM
* Thurs, 4/10/08; Day 1; Score: 16 - Good (nt)
Sand
04/11/08 08:42 AM

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