minutes per week in this phase. After one to three
months, participants should be ready for Phase 3.
PHASE 3: GETTING REAL ABOUT EMOTIONAL EAT-
ING.The primary component of Phase 3 is recogniz-
ing emotional eating habits. The focus on this
behavior is a distinctive feature of Greene’s overall
approach to health and fitness. A participant needs
to understand the distinction between physical hunger
and eating for such emotional reasons as boredom,
loneliness, job-related stress, or general anxiety. In
order to learn how to tell the difference, the partici-
pant is asked to choose a specific day and delay their
normal meal times for several hours so that they can
experience real physical hunger. (Diabetics are advised
to consult their physician before undertaking this
step). After reestablishing an awareness of physical
hunger, the participant is advised to keep a journal in
which events or other stimuli (television advertising,
eating out, the smell of food from a nearby restaurant,
assignment deadlines at work or school, etc.) that
trigger episodes of emotional eating are recorded. In
time, the person is encouraged to identify counterpro-
ductive patterns and behaviors of which they were
previously unaware and take steps to modify the
behavior. One such behavior modification involves
substituting other activities for eating. Suggested
activities include reading, taking a class, working on
a hobby or craft, or going for a walk. Exercise during
phase three is increased to 100 to 125 minutes per
week. Phase 3 typically lasts one to three months.
PHASE 4: SECURING A LIFE OF HEALTH AND EMO-
TIONAL WELL-BEING.Phase four is focuses on enhanc-
ing the changes in activity level and conscious food
choices made in the first three phases. By phase four
the participant’s exercise program has been scaled up
to include weight training and advice is provided for
continuing healthy eating habits. A checklist verifies
that the participant met the major program goals. No
specific timeline is provided for this phase since it leads
to a lifetime of weight management using the tools
acquired throughout the program.
GWTP!stresses many of the same themes in all
four phases. Participants are continuously encouraged
to increase their activity level, drink more water,
become aware of what triggers their hunger, and eat
sensibly. Guidelines for exercise are provided at each
phase. Information about nutrition and making
healthy food selections is also provided. Greene
believes that many people overeat because they eat
haphazardly, without any meal planning, and that
this lack of structure is conducive to poor nutrition
and exercise habits. He recommends a schedule of
three meals and two snacks a day, with a cutoff point
for stopping food consumption, namely two hours
before bedtime.The Best Life diet
PHASE 1: THE REV-UP.The chief objective in the
Best Life diet is to establish a regular pattern of exer-
cise and eating. Phase 1 begins with an initial weigh-in
followed by an increase in physical activity. The par-
ticipant is allowed three meals plus one or two snacks
daily, but no alcohol, and no eating for a minimum of
two hours before bedtime. If the overall weight loss
has been a pound or more per week and the daily
objectives outlined in the plan are met consistently,
the participant may move on to Phase 2 at the end of
four weeks or continue in this phase until the objec-
tives are met.
PHASE 2: THE SWITCH.Phase 2 emphasizes signifi-
cant and consistent weight loss through controlling
hunger and implementing changes in eating patterns.
The participant is expected to explore the physical and
emotional reasons for hunger, and to use a 10-point
scale to rate feelings of hunger (1=Your stomach acid
is churning, 6=You feel satisfied, and 10=You are so
full you feel nauseous). Participants are also expected
to eat smaller food portions and remove six foods
from their diet that lack nutritional value or are prob-
lem foods. Physical activity may be increased. Weight
is checked every week for four weeks. When the par-
ticipant is within 20 lb of their goal weight and the
weight loss has stopped it is time to begin phase 3.
PHASE 3: HAPPILY EVER AFTER.This is the lifetime
maintenance phase. The objective is to continueKEY TERMS
After-burn—The increased rate of body metabo-
lism that lasts for several hours after a session of
vigorous exercise.
Emotional eating—Term for eating to alter mood or
relieve stress, boredom, or loneliness.
Ovolactovegetarian—A vegetarian who consumes
eggs and dairy products as well as plant-based
foods.
Personal trainer—An individual specializing in
diet and exercise who works with clients on an
individual basis.
Pesce/pollo vegetarian—A vegetarian who avoids
the use of red meat but will include fish (pescein
Italian) or chicken (polloin Italian) in the diet.Bob Greene’s diet