Behavior Modification Techniques For Weight Loss

Behavior Modification Techniques For Weight Loss
Behavior Modification Techniques For Weight Loss

Behavior modification is a tool in losing weight. Many times people are overweight due to habits developed over the years that they do not notice. Instead of going on a crash diet that ultimately fails you can examine your behavior and change it to eliminate barriers between you and your weight loss goals
Observe Your Behavior
Two weeks keep a diary of everything you eat. Write down the nutritional information such as calories consumed along with a justification to eat location and how you felt at the time. Make sure you also write down any exercise you get and keep an eye on your activity level. Two or three sentences a day can also help you to think of any correlations between eating habits exercise habits and mood.
Obstacles and patterns
In assessing journal note any patterns or obstacles you observe. For example if you sit at the computer in the kitchen for half the day and consume empty calories just because it’s convenient it’s something to note. If you are eating out of nervousness loneliness or depression which is also something to note. If you avoid exercise because you feel depressed and lethargic which is something to take note of. Meanwhile if you are more likely to exercise and eat right when around family members who are in a good mood which is a positive motivator for you.
Getting organized
List your obstacles and patterns in two columns one for obstruction and one for motivators. Location would be a hindrance if you find yourself constantly eating only when you work in the kitchen. Handling emotions would be a hindrance if you eat to stuff them. Being happy is a motivator if it causes you to be physically active and spend time with healthy family members is a motivator if it causes you to watch what you eat.
Set Up for Success
Look through columns and brainstorm ways to minimize your obstacles and maximize motivators. If you eat too much while working in the kitchen and then start working in another room in the house. If you are having trouble dealing with emotions create a support network and attend therapy to learn new tools to work through them. If being happy causes you to take care of your health and then make a list of things that make you happy and make them bigger part of your life. If spending time with family you get to watch what you eat then spend more time with them or plan meals as if you were with them.
By coming up with ideas to change your behavior to minimize barriers and maximize motivation you are setting yourself up for success in changing behavior so that you can achieve your weight loss goals.
make a plan
Make a plan for changing behavior as it pertains to your weight based on your best brainstormed ideas. Write down your top obstacles and what behaviors need to change in order to remove these obstacles. Create a specific goal like I want to work on the patio instead of in the kitchen so I will be less tempted to eat while I work. Create a chart to keep track of those days where you’re able to practice this new behavior to work in a new environment where you will not be tempted to eat all the time. Remember that it takes two weeks to form a new habit so you should commit to track new behavior for at least two weeks. Write down what your reward will be when you consistently practice a new behavior for two weeks and keep it related to food. Maybe you could get a massage go out to a movie or spend a day hiking in a favorite spot. Writing down this reward will give you motivation to stick with the new behavior over a two week period. Find an accountability partner who can read your plan to lose weight by changing behavior. Ask him for feedback modify the plan if necessary and sign it together. Arrange to check in with accountability partner regularly to keep on track.
Follow Through
Start slowly by tackling an obstacle at a time and keep at it until you get it right. Once you have integrated the first change in your life tackle the next hurdle. Surround yourself with as many motivators as you can and remember that you are human and you will make mistakes sometimes. When you do keep moving forward and realize that your next right decision will put you right back on track. Through this process you will realize that your weight is just a symptom of other problems in your life. By tackling the underlying issues the weight will stabilize automatically.”