1. Monitor the Behaviors That Affect Eating
Behavior-modification programs have been used for years to combat habits like smoking and drinking. Over the last decade, they have become increasingly popular for use in the treatment of obesity. The objective of behavior-modification treatment is to recognize the triggers and patterns that come before a particular behavior, and then devise a plan of action that will help an individual avoid the act. One of the most important steps in successful behavior modification is self-monitoring. In order to analyze the reasons behind overeating, you must first make a detailed record of your activities and emotions while eating. This enables you to determine the triggers that encourage both good and bad eating behaviors. These triggers may include stress attributed to work, family or finances. Once those triggers have been identified, you can then take steps to develop strategies to deal with these issues instead of overeating.
2. Use Positive Reinforcement to Modify Eating Behavior
Positive reinforcement has been around for centuries. When a desired behavior is performed, the person performing the behavior is rewarded. This reward encourages the good behavior and, by extension, discourages the unwanted activity. This method can be effective in treating obesity as long as non-food rewards are offered. For many who are fighting obesity, bad eating habits were formed during childhood when good behavior resulted in getting candy, cookies or chips. Instead of a sweet or salty treat, a good reward would be to treat yourself to a manicure, massage or that new tool kit you've been eying. As you employ this technique over time, you may find that the desired actions become part of your normal habits.
3. Remain in a Program Long Enough to Make Weight Loss Permanent
Many who take part in behavior-modification programs are not able to maintain their weight loss. Studies have shown that this can be attributed to participants leaving the program too soon. The longer a participant takes part in a maintenance program that includes continued therapy with a professional, the better his long-terms results.
