Obesity is a health condition that affects one's health in a myriad of physical and social ways. It can be the precursor for diabetes, hypertension, heart disease and cancer. Psychologically, it can be the primary cause of low self-esteem, and affect relationships and work negatively. Additionally, according to an article published online in the "Annals of Internal Medicine," obesity is a chronic condition with a considerable rate of relapse. In light of this, behavior modification is vitally important to any successful weight-loss management program.
Behavior Modification Types
According to "All Sands," behavior modification for weight loss and management is both external and internal. That is, behavior modification may involve changing the environment around the person trying to lose weight, or it may be internal, involving cognitive changes that help the person see herself and food in a new way. A person's perception of dieting, and food in general, is vitally important in the weight loss process and the subsequent success of any dieting plan.
Weight Loss Planning
Planning is also central in the process of weight loss. According to an article written by Kathleen Goodwin, R.D., and published online by the Diet Channel, it is necessary to set reachable, short- and long-term goals to use as markers for attainment. Being specific in setting these goals lets the dieter see progress, or, if goals are not met, to reassess goals and to establish new goals.
Benefits
Behavior modification allows people to set behavior guidelines that are within reach. For instance, Goodwin suggests taking 20 minutes to eat meals, limiting what is purchased, and grocery shopping with a list. She also recommends keeping a food diary and eating prepared, rather than processed, foods for maximal nutrition. These simple behavior modifications are a good start for anyone working on weight loss and weight management.
Potential
Behavior modification is so important that "Free Weight Loss" suggests planning activities for times when the temptation hits to eat junk food or to overeat. Activities such as taking a bath, taking a walk, getting out of the house, writing a letter or e-mail, or engaging in a hobby are all ways to deflect hunger. The potential for temptation always exists, but having a plan will defuse hunger and offer a helpful distraction.
Hunger Prevention
According to "Free Weight Loss," it is important to eat three meals a day with planned snacks to prevent hunger. These snacks should be low calorie and low-fat or fat-free. Using a small plate offers visual signals to the brain that enough food has been consumed.
Member Comments