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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
- DonÕt
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, ÒWhat can I learn from this attempt?Ó 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 havenÕt 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!
2304 Hurstbourne Village Dr, Suite 500 • Louisville, Kentucky 40299
(502) 583-3189 • Fax: (502) 581-1463 • fcg@adept.net
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