Behavioural Modification for Weight Loss

BEHAVIOURAL MODIFICATION FOR WEIGHT LOSS

BY - MISS FATIMA KADER

(MSc. Clinical Nutrition and Dietetics)

Clinical Nutritionist, Urjaa Homeopathic Centre

For relatively permanent weight loss solution, one needs to adopt habits that are conducive to weight maintenance.“Habits are difficult to change

but not impossible”

- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)


• If your weight loss programme are not successful in bringing lifestyle change

• The entire efforts put in for weight loss is a waste

After a Weight loss regime

Gaining weight all over again-- as habits were not modified


Specific behavioural modification strategies include the following:

Self-monitoringStress managementStimulus controlProblem-solvingContingency management Cognitive restructuringSocial support


Behaviour modification is an approach that has been used successfully to change habits like

o Smokingo Chronic alcohol consumptiono Overeating o Stress managemento Exercise


BEGIN WITH IDENTIFYING AND CATEGORIZING YOUR

HABITS


Ask yourself these questions:

• Am I willing to change

these habits?

• Will I be able to stick to

good habits?

• Only when you feel the

need to change will the

effort be fruitful


Identify people or situations that insist or make you perform those bad habits/eat junk and try and

find out solution to deal with that


• E.g. You may not like eating sweets and high calorie food but the continuous insistence of a friend or relative who forces you to do so is the main reason for you to consume it. Then the solution lies in making them understand your need to change.


• Deal with one habit at a time begin with the simplest one first.

• Replace every habit by another habit (good habit) so that you do not find a lacuna or an emptiness. - Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)

Eating is

not a

bad

habit

unless

done in

the right

way- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)

Few examples of habits that favour weight gain, are:-

Addition of cheese and butter (or ghee) to

your food

Eating out frequentlyConsuming fried

foods/junk food very often

Drinking less of water and more of coffee/aerated drink or sugar laden beverages

Absolutely nil/less physical activitySleeping for less

than 6 hrs a day

Consuming excessive amount of sweets

Large portion size


Identify those habits that need immediate attention

Habits with higher frequency (e.g.

frequent tea drinking)

Length of time of the behaviour/habit

(sedentary for long time/ continuous

sitting at work)

Conspicuous i.e. even others have noticed

your habit (e.g. consuming large

portions of sweet)- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)

8 important points to be considered

BEHAVIOURAL THERAPY FOR OBESITY


GOAL SETTING



• Developing specific and realistic goals that can be easily measured • e.g. walking for 20 minutes,

three times per week


Developing a reasonable plan for reaching those goals

Check how new changes will fit in existing living conditions

Ask these questions- is it possible and practical to follow?

If it is possible, start following THE PLANOr else -- is it not possible now but necessary? Then

look for solutions


Making incremental changes (rather than large changes) to promote successful experiences that can be used as a foundation for additional lifestyle alterations

I have to lose 20

kg

I have to lose 4 kg every

month , for 5 months


• Include frequent contact with the health care provider


• The more contact people have with members of their treatment team, the longer they maintain their weight losses.


Encourage using verbal praise- Ms FATIMA KADER. Clinical

Nutritionist , MSc (Clinical Nutrition & Dietetics)

Use motivational strategies

• When motivational strategies are utilized in a weight loss program, a person has better attendance, self – monitoring, and exercise compliance skills.


Reward for achieving goals.

o Rewards should revolve around something that encourages positive behaviour.

o E.g. giving sports equipment as a reward, or a gym membership may encourage more physically active behaviour.

o Avoid using food as a reward - Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical

Nutrition & Dietetics)

• Develop a social support network (family, friends and neighbours) that can encourage healthy eating and exercise habits

-Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)

• Participants recruited with friends have increased weight losses over a 10 month period over those who are recruited alone.


• Daily record of food intake, which can be accomplished through a simple recording of food intake and activity duration and type.

• Keeping a food diary shows

a higher success to achieve weight loss compared to those who do not record their food intake.


Fat/Overweight people believe they eat less

• Overweight people underestimate their caloric intake by as much as 30 to 40%. Some underestimations can be as much as 1200 calories per day.

• Maintaining a food and exercise diary helps track the reality for both the nutritionist and for yourself.


Attempt to change false beliefs about weight and

body image to realistic and positive ones

o Expectations are higher than actual resultso A person’s weight loss expectation is mostly

higher than the actual average weight losso This reinforces the need to provide realistic

expectations and goals.


“You have to weigh less than your current

weight so that you are fit and healthy. That doesn’t mean thin and skinny as a

model who was always thin and has a

smaller body frame than yours.”


unreal

istic

Few other points to be considered

Eating family meals together Limiting television/computer/video game time to one to two hours

per day (the strategy of reducing sedentary behaviour can be more effective than a strategy of promoting physical activity)

Limiting drinks to water, milk (Skimmed or toned) and a only a small amount of 100% fruit juice

Quantify your daily tea/coffee intake e.g. 2 cups per day and stick to it

Including fruits and vegetables in your diet also helps to cut down excessive calorie intake

Limiting fast food consumption to once per week Getting at least 60 minutes of physical activity each day Eating a low sugar, low-fat breakfast every day Keeping the last meal (Dinner) as light as possible


Behaviour-modification techniques will help you to redefine your attitudes and beliefs about food as well as your self-esteem


“You can change your body only by training your mind to do so”

• This training doesn’t happen overnight• It requires repetition of act, motivation and

positive stimulus for a long period of time-------------------------------Till it becomes a Lifestyle



Health & Medicine

Behavioural Modification for Weight Loss