Behavior Modification Is the Key to Weight Loss Success

Behavior modification is the most crucial step in losing weight.

This goes for children as well as adults.

Several strategies exist in keeping you on track such as:

• Keeping food records.
• Eliminating the factors that cause you to eat.
• Changing the act of eating.

One way dieters can gain self-control is by keeping food records.

Recording such things as:

• How much food you eat.
• What foods you eat.
• The places you eat.
• The situations that cause you to eat.

These strategies, when used in combination with other behavior modification approaches, will be successful.

Most overweight and obese individuals eat because the food is available to them or because they think it is time to eat.

This is the part of your behavior that you need to change.

Strategies that will help you change that part of your behavior include:

• Keeping food out of view.
• Eliminating food that you snack on from your kitchen.
• Eating only in the kitchen; not in front of the TV in the living room.

Becoming successful with behavior modification takes time. Please be patient with yourself.

Another strategy is changing the way you eat such as:

• Chewing your food slowly.
• Making your meals last for at least 20 minutes.
• Making your meals enjoyable for you; not a chore.

The key is to change your previous eating habits.

Just because the food is available or because you think it is time to eat does not mean you should eat.

Your body will let you know when to eat.

It will also let you know when you get full.

Here is every strategy that I can give you to help you change your behavior.

How to Control Your Environment

• Purchase foods low in calories.
• Shop from a prepared list and a full stomach.
• Keep all foods in the kitchen.
• Store all foods in the refrigerator or in the cabinets in containers that you cannot see through.
• Prepare exact portions of foods to eliminate leftovers.
• Eat all foods in the same place.
• Avoid eating when watching TV or when reading.
• Eat out at restaurants, parties, and picnics only once per week, if not less.

Controlling Your Body's Response to Food

• Eat slowly by taking small bites.
• Make sure you spend at least 20 minutes on the meal.
• Eat a salad or drink something hot before you eat.
• Chew each bite thoroughly and slowly.
• Put your fork or spoon down between bites.
• Concentrate on eating and savor each bite.
• Stop eating the first moment that you feel full.

Controlling Your Thoughts to Food:

• Learn to appreciate the experience of eating.
• Prepare a formal setting for when you eat using dinnerware that you enjoy.
• Use small plates and cups that will make your servings of food look larger.
• Concentrate on the conversations with your family and friends during your meal in stead of the food.
• Use nonfood rewards for meeting a goal in your life.
• Acknowledge small successes and improvements in all of the behavior that you change.

Substitute other activities for eating such as:

• Reading
• Exercising and
• Hobbies.

Changing your behavior is the key to long term weight loss success.

Here is what you need to do first.

• Incorporate a proven, complete nutritional program into your daily life.
• Enhance your nutritional program with a complete mutivitamin supplement because no nutritional program is perfect.
• Use a behavior modification and motivational program that will help you stay on track with your nutritional plan.
• Exercise at home with your own:
  Treadmill

  Stairstepper

  Exercise bike

  Elliptical trainer

  Hand weights or

  An aerobic video.

• See what kinds of weight loss aids your health insurance covers such as:
  Hypnotism

  Gym membership discounts

  Nutritional counseling.

Remember, it takes time to change your behavior.

It is not done overnight.

Behavior modification is a process that you will learn one step at a time.

By working together, we can help you change your behavior.

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Behavior Modification Is the Key to Weight Loss Success