willgetyoufit

3 Behavior Modification Tips:

• Describe the behavior to be modified
• Replace the undesirable behavior with a desirable behavior
• Develop a technique to control the newly acquired behavior

Eating behavior:
Describe the behavior:

• Where are the meals eaten?
• What was the mood, feeling and psychological state during the meal?
• How much time was spent on the meal?
• What activity occurred during the meal (watch TV, driving, laying down)?
• Who was present while eating the meal?
• What and how much food was eaten and at what time?

Replace undesirable behavior with desirable behavior:
Create new associated behaviors to replace old established patterns of behavior, e.g.:

• Eat candy while driving –> Chew sugarless gum while driving
• Snacking while watching TV –> sewing, writing, exercising while watching TV
• Eating ice cream after an argument–> Doing 10 reps of an exercise after an argument

Develop technique to control behavior:
Use techniques for gaining control over eating behaviors:

• Make eating a certain food or at a certain time a ritual
• Eat slower
• Measure quantities of food
• Put off unplanned eating for as long as possible
• Purchase individual sized packages of snacks
• Instead of emotional eating substitute the behavior with activities incompatible with
• eating : reading, walking, exercising, dancing, cleaning, etc.
• Keep yourself out of situations where your food options are limited to only bad choices; keep yourself out of situations where foods that are overly tempting are visible or accessible

Exercise Behavior:
Describe the behavior:

• Observe and either evaluate or survey your own activity over 3 days and get an overall description of your patterned behavior. Substitute more strenuous activity for those with low calorie expenditure

Examples:

• Park a few blocks from work and walk the rest of the way.
• When taking the bus get off a few stops early.
• When traveling short distances walk instead of drive.
• Exercise for lunch instead of going to a different restaurants.
• Wake up early and workout before work.
• Replace coffee breaks with exercise breaks.
• Walk up and down flights of stairs every hour at work.
• Do your own chores instead of hiring people (mow lawn, etc).

Develop Techniques to maximize exercise success:

• Progress slowly – sedentary people shouldn’t do too much too soon
• Include variety – switch up your activities to keep yourself motivated
• Be systematic – set aside times of day or night to exercise and don’t get distracted
• Be comfortable – wear clothing that is comfortable and conducive to exercise
• Exercise with a buddy or in small groups