Behavior Modification Techniques
Louisville Center for Weight Loss
Behavior Modification Techniques
Please discuss these techniques with us!
- Keep a food diary with amount and types of food eaten, place, feelings
- Keep an exercise log of physical activity with frequency, intensity and type
- Plot a graph of your progress
- Use a calendar to note days when exercise and diet goals were met
- Bring these to the office
- Use meditation and relaxation techniques to reduce stress
- DonÃt eat to calm negative emotions
- Eat only at the dinner table
- Do not buy problem foods, dieting starts at the grocery
- Use smaller plates for smaller portions
- Keep leftovers in opaque containers, or throw them away
- Do not eat in front of the TV
- Do not snack between meals
- Eat only when you are hungry
- Keep high calorie high fat foods out of the house
- Shop for healthy foods
- Evaluate setbacks and ask, œWhat can I learn from this attempt?” instead of punishing yourself
- Reward yourself for meeting diet and exercise goals
- Remember that just because you lose one battle, you havenÃt lost the war
- Food is not the enemy
- Enlist the aid of your family and friends in providing support and encouragement
- Join a group like TOPS, Overeaters Anonymous, or Weight Watchers