The Plan in Total

OK, it’s review time.

Before starting, pick a target weight, and write down your weight. If you’re self-conscious, don’t tell anybody. Use a percentage of the difference instead of telling about exact pounds. Then, the plan:

  1. Pick a target number of tokens (i.e. calories, 25 per token). Eat only to that level of tokens. When you use the last token in a day, that’s it for the day; no more food.
  2. If weight goes up more than four pounds, reduce the number of tokens allowed and return to step 1.
  3. If weight goes down more than two pounds in a week, increase the number of tokens.
  4. Repeat steps 1 to 3 until you reach a plateau (a weight range fluctuating within 3-4 pounds.)
  5. After plateauing at a weight range of 3-4 pounds, reduce the number of tokens, and return to step 1.

The first time we do step 1, it’s a bit more complicated. Take an educated guess as to the average intake of tokens each day. If you have no idea, guess 120 (3000 calories). The plan will make up for missing tokens, eventually.

For any exercise you do, give yourself one token for every four minutes. At thirty-two minutes, give yourself another token (to cover the rounding error).

When you reach your target weight, keep eating that number of tokens worth of food each day. Once you’ve been at your target range for a couple of months, put the diet on the back burner; no more need for counting tokens. UNLESS, of course, you start gaining weight again. (Gaining weight here means rising more than four pounds.) If that happens, return to counting tokens until the weight is back to the target.