Behavior modification is a method of exchanging an old behavior or habit for a new one. You must become aware of exactly what your old, unhealthy habits have been, and then rearrange your environment to creative new ones. In order for the desired behavior to occur more frequently, create new behaviors that support your new lifestyle. You can change old behaviors, as long as you focus on why you started your weight loss journey in the first place, exchanging unhealthy habits for healthy ones, exercising daily, and getting enough sleep.
Determination, practice, patient, and persistence are vital to your behavior modification efforts. There are several guidelines you should follow to create new, healthier eating habits.
• Plan out your meals ahead of time.
• Don’t allow others to influence you negatively. You’re in charge of your journey.
• Don’t skip meals. Try to eat your meals at regular times every day.
• Don’t use serving bowls on the table. You’ll less likely take seconds if you leave extra food on the counter or stove where it was prepared. You can also put the leftovers away after you have taken your serving so you aren’t tempted to take a second serving.
• Eat at the dining room or kitchen table. Eating in front of the television trains you to think about eating food every time you watch. It can also distract you from realizing to stop eating because you’re full.
• Use a small plate and eat slowly. Put your utensils down between bites.
• Stop eating at the first sensation of fullness.
• Listen to relaxing music as you eat. This will help you eat less and at a slower pace.
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Rocky Mountain Associated Physicians
1160 East 3900 South, Suite 4100
SLC, UT 84124