Successful weight-loss programs include behavior modification techniques in order to sustain the weight loss. Though eating and exercise habits must change in order to lose the initial excess weight, therapy and self-monitoring can help you keep the weight off. According to the American Psychological Association, a holistic approach to weight management includes changing eating patterns as well as learning how to reduce stress and understanding the triggers that cause the overeating.
Inclusions
Behavioral weight loss programs include educational information about the role of calories, fat, protein and carbohydrates in the diet and how they affect your weight. Paths to self-awareness may include cognitive behavioral therapy with a counselor or psychologist, group meetings with others struggling with obesity and journaling to monitor actual behavior. According to the American Psychological Association, meditation can provide a way to reduce stress and view your situation more realistically.
Function
A reward system can serve as a motivating factor in the behavioral changing process, according to the National Heart, Lung and Blood Institute. A behavioral technique called shaping requires you to set realistic, measurable, attainable goals and give yourself consistent rewards as you meet each goal level. Rewards can help you stay motivated. Celebrating success easily can be accomplished on a regular basis with a small, tangible reward such as treating yourself to a movie or buying a book. Save the big rewards such as a new outfit for when you reach larger goals.
Features
Although therapy and group support may be an integral piece of learning new ways of eating and exercising, self-monitoring must be part of your overall weight management scheme. Ultimately, you're the only person to whom you'll be accountable. According to the National Heart, Lung and Blood Institute, recording what and how much you eat each day helps to keep tabs on your caloric intake. Writing down all of your activities makes it plain to see how well you are sticking to your commitments.
Prevention
Shaping eating and exercise behaviors is most effective when started in childhood. Although childhood obesity is a health concern, dieting and placing food restrictions on children may foster negative behaviors and attitudes toward food, according to the American Psychological Association. In childhood behavioral weight-loss programs, parental involvement is key and should include serving nutritious meals and encouraging children to get involved in more physical activities while restricting television and video game time. Food should not be used to control children's behavior, and parents must set an example by maintaining healthy eating and exercising habits.
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