Everyday Systems

This will be my "cheat sheet",boiled down version:

Stop eating before you’re full
There are just three rules and one exception:
• No Snacks
• No Sweets
• No Seconds
Except on days that start with S, EVEN THEN W/MODERATION!

anything should add?
thanks

I wouldn't add on any additional mods before you've got at least a month of vanilla No S under your belt. As a human, you've only got a set amount of willpower. If you try to spread it too thin, you'll end up trying to do a lot and accomplishing nothing.

I agree with Nicest -- the more things you try to add, the more likely you are to fail. Many of us have modified No-S in one way or another, but we've been following it for months or years before we changed things to better suits our needs.

The exception to "no mods in the first month" is if you give vanilla No S a try and really find it too difficult. If that happens, then you can modify the diet by only doing one or two of the S'es, and add the other(s) in later.

If you do get through a few months and feel the need for some other mods, don't add too many at once. Don't add more than three at once, and don't add new ones more often than once a month. That month figure is not arbitrary- research on human behavior shows that that's about how long it takes to establish a habit.

Don't worry too much about immoderate S days at first. They happen. The temptation, when they do or even when you worry they might, is to try to set up lots of rules for S days. That doesn't take into account the safety-valve function of S days. If you deprive yourself of too much for too long, you get resentful. If the restrictions are in force all the time, the resentment builds and builds until you can't hold it back any longer, and you eventually break. S days without restrictions (or with very few restrictions) are important in stopping that from happening. Limiting yourself on S days is, to paraphrase Lao-tse, like cooking a small fish. It takes a very light touch.