Behavior Modifications for Weight Management
Created by: Team Rx.Health
Modified on: Fri, 18 Sep, 2020 at 4:21 AM
Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition and exercise, a positive attitude, and the right kind of motivation. Internal motives such as better health increased energy, self-esteem, and personal control increase your chances of lifelong weight management success.
Believe in yourself and you can do it. The following information will give you ideas to help you meet your goals.
1. Control Your Home Environment
Eat only while sitting down at the kitchen or dining room table.
Keep tempting foods out of the house and out of sight — don't buy them.
Unless you are preparing a meal, stay out of the kitchen.
Have healthy snacks at your disposal, such as small pieces of fruit, vegetables, canned fruit, pretzels, low-fat string cheese, and nonfat cottage cheese.
2. Control Your Work Environment
Do not eat at your desk or keep tempting snacks at your desk.
During your breaks, go for a walk instead of eating.
If you work around food, plan in advance the one item you will eat at mealtime.
If food is available for special occasions, either pick the healthiest item, nibble on low-fat snacks brought from home, don't have anything offered, choose one option and have a small amount, or have only a beverage.
3. Control Your Mean Time Environment
Fill half of your plate with vegetables, a quarter with lean protein, and a quarter with starch.
Use smaller plates, bowls, and glasses. A smaller portion will look large when it is in a little dish.
Politely refuse second helpings.
When fixing your plate, limit portions of food to one scoop/serving or less.
4. Daily Food Management
Replace eating with another activity that you will not associate with food.
Wait 20 minutes before eating something you are craving.
Drink a large glass of water or diet soda before eating.
Always have a big glass or bottle of water to drink throughout the day.