Action Plan Behind the Chart Above
(From Object Pascal Test Program.)
-
GOAL:
(Phase One - Do a Test) Measured projected body weight
while trying out a set of sustainable habits.
The goal was a verb -
NOT A PRE-DETERMINED WEIGHT,
but to simply find out what is sustainable.
-
METHOD:
Adjusted portion control, exercise and water intake to
reduce the pressure on the body to store calories. Scheduled a
time to collect daily weights and enter them in the diary, along
with pertinent notes after reflecting on the day.
Adusted habits to get a "good appetite: next day before breakfast.
-
RESULT:
The diary's program strongly filters out the scale
fluctuations and predicts a final body weight that realistic
habits will give you if they are maintained. Its filters
need 30 days to stabilize, and the more weights it
has to work with the better will be the filtering...
...giving a realistic prediction of ones's weight one
year ahead.
The result was satisfactory - about 185lb (fully clothed).
Moved on to
Phase Two
,
which was to sustain this lifestyle:
-
NO SELF DENIAL:
Incorporated small treats in the routine, but planned their number.
(In other words tried to develop the habit of deferring
gratification but not eliminating it.) Practiced positive self-talk
about improved impulse management in the diary.
-
GOAL:
(Phase Two - Fix on Target) Knowing now what was attainable, the
author adjusted daily discipline to maintain the projection stable.
The purpose of the diary was to strengthen resolve and achieve balance.
-
BIOFEEDBACK:
One's body, via the scale and program, literally feeds
back what one's habits are doing to it.
When the prediction started rising, that indicated that carelessness
was creeping up.
The response - took note of small improvements that would be easy and
effective and used them to send the number back down:
That closed the loop from feedback to action, and to more feedback.
