Behavioral Therapy

Weight management involves several treatment options targeting different spheres associated with weight loss and management including diet, changes in physical activity, behavior, life style. Weight management programs set their initial goals to decrease ten percent of the individual's body weight. Once the goal is achieved, the next step is to ensure that the weight loss is maintained.

The most important aspect of weight loss endeavor is to bring about a change in life style which is not possible without motivation, focus and determination. After all, it takes a lot of effort to change a habit which you have practiced for years!

A transtheoretical model of behavioral change displays the different Stages of Change . This model was developed by James Prochaska and Carlo DiClemente in the mid-1980s. According to the model, people go through six stages of change on their way to sustain a behavioral change related to health.

Psychologists prefer using cognitive-behavioral therapy to encourage weight loss motivation and change in life style. The therapists motivate the patient to change not only his diet and physical activity pattern but also his habits and thinking. In order to promote weight loss it is important to modify behavior, to reach the weight loss goal. The strategies involve supporting the individual to overcome emotional and behavioral barriers and adjust with new dietary changes as well as physical activities in the weight loss program.

Guide to Behavioral Change for Weight Loss and Management:

The National Heart and Lung Institute provides a guide to behavioral change for weight loss and management.

• Right goal setting : This is the most important step for long term weight loss goal. The effective goal for weight loss and management should be considered based on the following points: specific ; attainable ; and forgiving (less than perfect).
• Shaping : In this behavioral technique, you break down your long term goal into a series of short term goals. You will see yourself driving to your long term objective with every success of short term goal. Shaping uses two main behavioral principles: a) successive goals that move you ahead in small steps and b) rewards to keep the overall effort rejuvenated.
• Rewarding yourself : Yes, but of course not with food. When you attain a goal that is difficult to reach, a reward will encourage your efforts. The reward can be tangible or intangible, something that was long awaited, depending on your preferences. The numerous small rewards for short term goals to keep your spirit up till you reach a long difficult goal is a wonderful way to move ahead.
• Self-monitoring : Observing and recoding your certain behaviors related to your weight gain, calorie intake, servings of fruits and vegetables, exercise sessions, medication usage, etc. will help you to understand your own behavior and the reason behind why you are gaining weight or unable to lose it. It is a real time record for evaluation by you and your healthcare provider.
• Identifying high-risk situations : There are certain situation in which you tend to overeat. Stimulus control teaches to identify those cues which encourage undesired eating. Your self monitoring record or a reflection may reveal that you overeat while watching television, while under stress, or while chatting with friends. Once you identify, you have to avoid or eliminate those possibilities or the cue. Normally, easily accessible or visible food items are often cues for unintentional eating.
• Eating : The time you take to eat can help you eat less without feeling that you have not eaten to your contentment. Our brain takes 15 minutes to get the signal of fullness of our stomach. So, if we eat slowly, the satiety signal will begin to develop by the time we finish eating. Again, you can eat lots of vegetables and soup; they will make you feel fuller. Follow a routine for your eating; if you have a habit of skipping meals, you overeat later. So, planning your meals will help you to keep yourself within the eating limits.