Behavior Modification Techniques

Self Monitoring

• 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

Stress Management

• Use meditation and relaxation techniques to reduce stress
• Don’t eat to calm negative emotions

Stimulus Control

• 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

Problem Solving

• Evaluate setbacks and ask, “What can I learn from this attempt?” instead of punishing yourself

Contingency Management

• Reward yourself for meeting diet and exercise goals

Cognitive Restructuring

• Remember that just because you lose one battle, you haven’t lost the war
• Food is not the enemy

Social Support

• Enlist the aid of your family and friends in providing support and encouragement
• Join a group like TOPS, Overeaters Anonymous, or Weight Watchers

Please discuss these techniques with us!