Behavior Modification Ideas for Weight Management

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.

Remember to have realistic goals and think long-term success. Believe in yourself and you can do it. The following information will give you ideas to help you meet your goals.

Control Your Home Environment

• Eat only while sitting down at the kitchen or dining room table. Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator or working on the computer.
• Keep tempting foods out of the house — don’t buy them.
• Keep tempting foods out of sight. Have low-calorie foods ready to eat.
• 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.

Control Your Work Environment

• Do not eat at your desk or keep tempting snacks at your desk.
• If you get hungry between meals, plan healthy snacks and bring them with you to work.
• 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.
• Make it inconvenient to nibble on food by chewing gum, sugarless candy or drinking water or another low-calorie beverage.
• Do not work through meals. Skipping meals slows down metabolism and may result in overeating at the next meal.
• 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.