Chapter 8 - Weight Control ___________________________________________
TAKE CONTROL – USING BEHAVIOR MODIFICATION TO GAIN OR LOSE WEIGHT One method that you might want to consider the next time you set sail on a weight loss endeavor is behavior modification. Behavior modification offers an excellent method for controlling your weight. There is considerable research that indicates that the behavioral approach yields the best long term results as far as weight loss is concerned. Basically, the method involves establishing a baseline of food consumption, setting goals, increasing exercise, keeping precise records of your eating behavior and developing a reward system. In case you are interested, what follows is a brief behavioral guide to weight control.
Weight Control: A Behavioral Approach I. Preparation _____________________________________________________
- 1. Get a medical check-up If there is any doubt about your physical condition, get a thorough physical examination in order to determine if there are any medical problems that might result from dieting or reducing caloric intake. Determine if increased exercise will pose a health risk. Also, remember that you might be one of the 5% of Americans who has a glandular disorder that is responsible for your weight problem. If that is the case, rest assured that the medical profession could be of considerable help.
- 2. Establish goals and expectations With respect to weight loss, the goal of your program should be a slow and steady weight loss until you get down to the desired level. Remember, you gained your weight over a long time. Don’t expect to lose it overnight. Generally, the more overweight you are, the faster your initial weight loss will be. Be aware, however, that as you continue to lose weight, the less rapidly your subsequent loss will be because there is less and less weight to lose. Don’t become discouraged when this occurs. Focus on the fact that you are getting closer to your desired weight. The most effective programs for long range weight control usually achieve weight losses of between one and two pounds per week. If you are on a livable program and your initial weight loss is much more, that is okay, but don’t expect it to continue. A sense of failure is related to your goals. Don’t set your goals so impossibly high that you ensure failure. Avoid perfectionist standards. Perfectionists are more likely to go on an eating binge when they don’t live up to extremely high standards because, for them, a slight transgression is viewed as a complete failure. For example, after “slipping a little” a perfectionist may say, “Well, I’ve blown it,” and go on to eat until he or she feels sick. So, beware of unrealistic and rigid goals. Don’t be impatient with slow rates of progress and negative evaluations about your capacity to loss weight. Look for the positive in each situation. Remember, that success breeds success. The more success you have, the easier things will become. Activity # 1: List Goals. Write down all of the goals that you want to accomplish through your weight control program. Your goals should emphasize improved eating habits and not just weight loss. Establish primary, secondary and long range goals. Long range goals are goals to be accomplished in a long time span, say three months or longer. Secondary goals are of shorter duration, such as a week. Primary goals are daily goals. Primary goals should lead to secondary goals and in turn, lead to long range goals.