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
- DonĂt
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, śWhat 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 havenĂt 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!
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What
Our Patients are saying...
"I
thought losing weight had to be hard, boy was I wrong"
"Thank
you Dr. Stege, my daughter is a new person!"
"Fear
was keeping me from losing weight, don't let it keep you from being
thinner."
"They
helped me realize being heavy was not my fault."
"I
did it for me, but the fact that everyone else noticed isn't bad
either ."
"I
lost the weight but I didn't have to do it alone."
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