Sleep Care

Make a Habit of It!

Behavior Modification Key to Weight Loss We’ve all heard the old adage “old habits die hard.” Eating habits are no exception. Whether you eat while watching television or eat at your desk, you are developing and reinforcing a habit with regard to eating. Other eating habits might include eating as soon as the kids are asleep, eating at the movies, eating as soon as you get home, eating while stressed out, eating when bored, eating to celebrate and so on. As a result, these eating habits

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can become an entrenched part of your lifestyle and eventually can contribute to weight gain. What’s more, you may not even be aware of these habits or how they are impacting your weight loss goals – you just realize you want to lose weight. When people decide that they want to lose weight, they often go on a crash diet, try the latest dieting fad or implement a weight loss gimmick. But experts are finding that oftentimes the best place to begin is by examining your behavior first and then modifying that behavior. By doing so, you remove obstacles between you and your weight loss goals. This technique is called behavior modification and it’s the key to weight loss success. What’s more, studies by UCLA Center for Human Nutrition show that diet alone, exercise alone, diet and exercise, or diets with appetite suppressants usually result in minimal weight loss and rapid weight regain later. But when a behavior modification component is combined with any of the weight loss strategies, the results are far better. Examine Your Behavior Behavior modification begins by examining your eating habits and behaviors. For a week or two, keep a journal of everything you eat. Include everything from the two grapes you ate while packing your kids’ lunches to the candy you had in your boss’s office during the staff meeting. Don’t forget about the three tastes you took of the sauce you cooked for dinner. All these little habits contribute to weight gain and impede

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weight loss. Also, write down your reason for eating, the location and what you were feeling at the time. Include in this journal any exercise you get as well. At the end of each day, write two to three sentences about your day and any connections you see between food, eating habits, exercise and mood. For instance, do you gravitate toward chips when you are stressed? Or do you eat popcorn every night while watching television? Recording these habits will help you gain insight into your eating habits and determine what needs changed. At the end of the two weeks, make note of any patterns you observe or obstacles you encounter. For instance, if you munch on junk food while surfing the Internet, that is something to note. If you tend to make poor food choices when eating alone but make healthier choices when eating with friends that is something important too. Eating with friends is a positive motivator for you, meanwhile munching on snacks while on the Internet is something that needs changed. Also, evaluate your exercise choices. If you avoid exercise because you are tired or lethargic, that is important. You’ll also want to talk with your doctor because you may have an underlying condition like a sleep disorder, diabetes or something else going on. At the same time, if you are more likely to exercise with friends then that is positive motivator. You’ll want to find an exercise buddy or two to keep you motivated. Develop a Plan Once you have a clearer understanding of your eating habits including both the positive and negative motivators for eating, you are ready to develop a plan to modify your behavior. Most successful behavior modification plans include several elements. These can be self-monitoring, problem-solving, stimulus control, stress management, support and cognitive restructuring.

  • Self-monitoring includes keeping daily records of your food intake. It also includes items like weighing yourself daily or weekly and making notes about what affected your weight loss goals for the day. Keeping an exercise log and using tools like pedometers might be helpful too. The goal is to keep an overall record so that you can see where changes need to be made.
  • Problem-solving involves brainstorming ideas and creating strategies for breaking old eating habits while reinforcing good habits. Some examples include planning three meals a day and having two healthy snacks on hand, especially when you are on the go. It also includes ideas for how you will handle setbacks and what rewards you will incorporate when you reach your goals. In general, it is best to start small with behavior modification. Tackle one obstacle at a time and keep working on it until it is no longer an issue. For instance, if eating at night is an issue, go to bed earlier. Keep doing this until this new habit becomes a way of life. Once you have implemented the first change into your life, tackle the next one. If it is not too overwhelming you also can gradually change what you are eating and set easy exercise goals while tackling one eating habit. Examples might include adding fruit to every meal and planning to walk at least 10 to 15 minutes each day.
  • Stimulus control refers to your ability to identify and avoid events or situations that trigger overeating. For instance, if staying up late at night increases the urge to snack on chips after midnight, set your bedtime earlier to avoid eating. Or, if television increases your desire to eat, then turn off the TV. Read or go for a walk instead.
  • Stress management also is important in modifying your behavior. Look for ways to reduce the stress in your life, especially if you turn to food in stressful situations. Some ideas might include taking a warm bath, listening to soothing music, or going to the library.

Finally, the University of California San Francisco (UCSF) Medical Center also offers some great ideas on how to control your environment with regard to eating. They address eating out, eating at a friend’s house, shopping for food and more and include what you should do and what you shouldn’t do. You can see their list at: Remember, the key to success is setting realistic and attainable goals. It also involves believing in yourself and not letting minor setbacks derail you. If you do these things, you will be on your way to modifying your behavior and meeting your weight loss goals.