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Congrats on getting so close to your goal! When I was about to head to Phase 3 and then Phase 4 I was extremely worried/nervous/scared. I'm not a compulsive eater, so I am sure you have additional stresses I can't fully appreciate.
First off: you are already solving the problem...you are planning ahead! And as your time on IP has certainly shown you, that is a very valuable skill! So don't sell yourself short, because the things you have learned and accomplished while in the first 3 phases are the exact same things that will make you successful in Phase 4.
I'll chime in with my thoughts here and I'm sure others can give you their perspectives (but go back and read this whole thread if you have not already!).
TOOL 1: Freedom from addiction
I went on Phase 4 in August. Strangely, I found I was not even interested in so many of the foods I used to eat. I tried sugar once and it made me feel awful. I have had pasta a few times, but I find that I eat about 1/3 of the meal and it's all I want. Same with potatoes, which used to be my favorite food in the whole world! So, one "tool" you have is listening to your own body. Now that you are free from the carb addiction, it won't be asking for those things. So, as long as you don't "force feed" (thinking, "dang it, I get to have a cheat day so I"m going to eat this whole hot fudge sundae even if it doesn't taste good") you will probably pretty naturally make better choices.
TOOL 2: Setting boundaries
I did not weigh myself the whole time I was on plan...I made my DH keep the scale in the basement. But the day I moved to phase 4, I put the scale in my bathroom. I step on it every morning after my shower and before I get dressed. I have set a 3 pound limit for myself. If I am up 3 pounds (or getting darn close!) I go on Phase 1 that day. It has happened a couple times that I have some specific dinner already in process or some other conflict, in which case I go on phase 1 for breakfast and lunch, eat a small dinner (not totally phase 1) and then go on phase 1 the next. What I don't do is let myself off the hook for that first day, thinking, "oh, I'll start tomorrow". Now or never.
TOOL 3: Education
You have the lists from Phase 1, be sure you keep them and read them once in awhile and remember why they worked. When I go shopping I still purposely buy 75% or more of my veggies from the "non-restricted" list. I don't buy anything that has sugar in it. I don't buy any white products (pasta, bread, rice, etc.). If it's not in the house, I can't eat it! When I want to have my "cheat day" I'll either go out to eat, or buy one thing for that one day (e.g. enough ingredients for one batch of pasta cream sauce).
TOOL 4: A plan
Phase 4 feels like it's crazy and limitless but in reality it is a very structured approach just like the other plans. In the end you will have to decide how much of the structure you want to adopt or adapt, but that was true in the first 3 phases also. You made good choices then, you can make good choices now. For some people it works as some barebones guidelines, for others it is still more comfortable to use the exact "formulae" for each meal. For me personally, it's somewhere in-between. I stick pretty close to the formula for breakfast and dinner because the meals that have carbs are more likely to be my downfall. So I need the regimen of portion control to keep me on track.
phew, sorry to go on so long! I know Novak had some great insights on a lot of this so I urge you again to read her ideas earlier in the tread. And there are some other great thoughts in here people have shared. What I can tell you for sure? Phase 4 works, just like the other 3 phases. But phase 4 is NOT a license to eat whatever you want, it is still a plan and you need to decide how you will integrate it into your life forever. And you can do that, because it is waaaaay easier than the other phases and you sailed through those like a champ!
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Dear Rocky,
OMG!!!! What a phenomenal response! Thank you for taking the time and effort to really describe what it is like to go through Phase 4. After failing at so many diets, it is really incredulous to me that I have finally developed the tools that are essential for maintenance
I love that you outlined my tools. Who knew that I had developed them????
Listening to my body is something that I could never do, but I am doing it now. I actually can feel hunger and when I eat on plan, I can be satisfied. Prior to this, I felt like a bottomless pit and no amount of food could satisfy me.
Unfortunately with setting boundaries I am a tad obsessive and have weighed myself too many times during the day much to the chagrin of my coach who has tried to cure me of this habit. I do find knowing what I weigh and understanding the normal fluctuations has helped keep me centered despite having my coach tell me otherwise. In fact, I bought Novak's scale the Omron 54 and love it especially when it now tells me that I am 13 years younger than I am!
The education that this program has given me has been wonderful. Now I can understand why I was not losing weight on Weight Watchers because I was always eating the root & restricted vegetables. I admit to being a compulsive overeater, but in actuality I am more of a carb addict who was unable to control my intake.
I really liked it when you described Phase 4 as being as structured as I want it to be. It has been a bit difficult going out to eat and "enjoying" myself like I used to. I find that my eating partners feel that I am a bit of a Debbie Downer since I chose not to do All You Can Eat Sushi or go to a fancy schmancy restaurant because of my limitations. I keep assuring everyone that once I am in Phase 4 that I will not be as rigid, but I suppose if I want to maintain my current weight that it will never be the same as it was.
Thank you so much, Rocky, for caring, being supportive and helping me understand what my food future holds for me. It is so encouraging to see how much you have this weight management issue under control!
Jane