It seems that people are constantly fighting the battle of the bulge. We diet and lose weight, but then we resume our normal lives and gain it back. What is wrong with this picture? Obviously we are not going about weight loss in the right way or the weight would not come back, right? The key is to find a weight loss program that will help drop pounds and keep them off.
The problem with many weight loss programs is they only focus on the moment. How much weight have I lost this week, only 20 more pounds until I reach my goal weight, do these phrases seem familiar? Once the weight comes back we think we can resume the same lifestyle we had before and then we blame the diet and say it didn’t work. But that isn’t the case. Obviously the diet worked if you lost weight, the problem occurs when you quit following the diet.
You don’t have to follow a strict eating plan your whole life if you want to stay slim, but you do need to change your eating habits. This is a form of behavior modification and it can really help with maintaining weight loss. As you teach yourself to eat healthier and take smaller portions, you will find yourself staying slim and feeling better about yourself.
Behavior modification has been used for years in addiction recovery programs. As people struggle to break free from the cycle of addiction, they use behavior modification techniques to help. They replace a bad habit with a good one or find a hobby to keep themselves distracted from the cravings. If they really want to conquer addiction, these modifications have to be in place.
The same works for people who are trying to lose weight. After all, isn’t overeating a form of addiction? Maybe you don’t overeat at a meal, but you snack while you watch television or read a book. No matter when you are overeating you can help break the cycle by modifying your behavior.
One of the best replacement activities for eating is exercise. You want to lose weight and exercise helps to promote that. In addition, you feel so good after a workout that the last thing you want to do is eat a slice of pie! If you feel the urge to go to the fridge, go for a walk around the block instead. The endorphins that will be released in your body will replace the desire to snack.
If you tend to snack while you watch television, consider starting a hobby like building models or doing some form of stitchery. If your hands are occupied doing something else it is hard to reach for a snack! If you can’t watch TV and do something else at the same time, chew a piece of sugar free gum. It will satisfy your cravings and you won’t gain weight!
Another part of behavior modification for weight loss is to change the way you look at portion size. Portions at restaurants are getting bigger and bigger all the time. One meal is enough to feed an entire family! When you eat in a restaurant, plan ahead and ask for a box with your meal. Then put at least half your meal into the box before you even begin eating. This way you don’t find yourself talking and eating your food until it is all gone.
In order to lose weight permanently you need to change the way you approach food. Consider it a necessity to live, but nothing more. Allow yourself treats now and then, but focus on eating healthier. By modifying your behavior when it comes to eating you will be able to keep the weight off.
Author Resource:
Piper likes to live a healthy life by choosing the right foods and exercising each day. She loves the look of her contemporary desk lamp in her office and because it looks so great in there! She enjoys nature, listening to music and fitness. Piper likes to share her knowledge of healthy lifestyles with others through seminars she teaches
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