Behavioural Modification for Weight Loss
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BEHAVIOURAL MODIFICATION FOR WEIGHT LOSS
BY - MISS FATIMA KADER
(MSc. Clinical Nutrition and Dietetics)
Clinical Nutritionist, Urjaa Homeopathic Centre
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For relatively permanent weight loss solution, one needs to adopt habits that are conducive to weight maintenance.“Habits are difficult to change
but not impossible”
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• If your weight loss programme are not successful in bringing lifestyle change
• The entire efforts put in for weight loss is a waste
After a Weight loss regime
Gaining weight all over again-- as habits were not modified
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Specific behavioural modification strategies include the following:
Self-monitoringStress managementStimulus controlProblem-solvingContingency management Cognitive restructuringSocial support
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Behaviour modification is an approach that has been used successfully to change habits like
o Smokingo Chronic alcohol consumptiono Overeating o Stress managemento Exercise
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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BEGIN WITH IDENTIFYING AND CATEGORIZING YOUR
HABITS
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Ask yourself these questions:
• Am I willing to change
these habits?
• Will I be able to stick to
good habits?
• Only when you feel the
need to change will the
effort be fruitful
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Identify people or situations that insist or make you perform those bad habits/eat junk and try and
find out solution to deal with that
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• E.g. You may not like eating sweets and high calorie food but the continuous insistence of a friend or relative who forces you to do so is the main reason for you to consume it. Then the solution lies in making them understand your need to change.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• Deal with one habit at a time begin with the simplest one first.
• Replace every habit by another habit (good habit) so that you do not find a lacuna or an emptiness. - Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Eating is
not a
bad
habit
unless
done in
the right
way- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Few examples of habits that favour weight gain, are:-
Addition of cheese and butter (or ghee) to
your food
Eating out frequentlyConsuming fried
foods/junk food very often
Drinking less of water and more of coffee/aerated drink or sugar laden beverages
Absolutely nil/less physical activitySleeping for less
than 6 hrs a day
Consuming excessive amount of sweets
Large portion size
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Identify those habits that need immediate attention
Habits with higher frequency (e.g.
frequent tea drinking)
Length of time of the behaviour/habit
(sedentary for long time/ continuous
sitting at work)
Conspicuous i.e. even others have noticed
your habit (e.g. consuming large
portions of sweet)- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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8 important points to be considered
BEHAVIOURAL THERAPY FOR OBESITY
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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GOAL SETTING
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• Developing specific and realistic goals that can be easily measured • e.g. walking for 20 minutes,
three times per week
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Developing a reasonable plan for reaching those goals
Check how new changes will fit in existing living conditions
Ask these questions- is it possible and practical to follow?
If it is possible, start following THE PLANOr else -- is it not possible now but necessary? Then
look for solutions
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Making incremental changes (rather than large changes) to promote successful experiences that can be used as a foundation for additional lifestyle alterations
I have to lose 20
kg
I have to lose 4 kg every
month , for 5 months
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• Include frequent contact with the health care provider
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• The more contact people have with members of their treatment team, the longer they maintain their weight losses.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Encourage using verbal praise- Ms FATIMA KADER. Clinical
Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Use motivational strategies
• When motivational strategies are utilized in a weight loss program, a person has better attendance, self – monitoring, and exercise compliance skills.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Reward for achieving goals.
o Rewards should revolve around something that encourages positive behaviour.
o E.g. giving sports equipment as a reward, or a gym membership may encourage more physically active behaviour.
o Avoid using food as a reward - Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical
Nutrition & Dietetics)
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• Develop a social support network (family, friends and neighbours) that can encourage healthy eating and exercise habits
-Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• Participants recruited with friends have increased weight losses over a 10 month period over those who are recruited alone.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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• Daily record of food intake, which can be accomplished through a simple recording of food intake and activity duration and type.
• Keeping a food diary shows
a higher success to achieve weight loss compared to those who do not record their food intake.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Fat/Overweight people believe they eat less
• Overweight people underestimate their caloric intake by as much as 30 to 40%. Some underestimations can be as much as 1200 calories per day.
• Maintaining a food and exercise diary helps track the reality for both the nutritionist and for yourself.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Attempt to change false beliefs about weight and
body image to realistic and positive ones
o Expectations are higher than actual resultso A person’s weight loss expectation is mostly
higher than the actual average weight losso This reinforces the need to provide realistic
expectations and goals.
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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“You have to weigh less than your current
weight so that you are fit and healthy. That doesn’t mean thin and skinny as a
model who was always thin and has a
smaller body frame than yours.”
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
unreal
istic
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Few other points to be considered
Eating family meals together Limiting television/computer/video game time to one to two hours
per day (the strategy of reducing sedentary behaviour can be more effective than a strategy of promoting physical activity)
Limiting drinks to water, milk (Skimmed or toned) and a only a small amount of 100% fruit juice
Quantify your daily tea/coffee intake e.g. 2 cups per day and stick to it
Including fruits and vegetables in your diet also helps to cut down excessive calorie intake
Limiting fast food consumption to once per week Getting at least 60 minutes of physical activity each day Eating a low sugar, low-fat breakfast every day Keeping the last meal (Dinner) as light as possible
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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Behaviour-modification techniques will help you to redefine your attitudes and beliefs about food as well as your self-esteem
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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“You can change your body only by training your mind to do so”
• This training doesn’t happen overnight• It requires repetition of act, motivation and
positive stimulus for a long period of time-------------------------------Till it becomes a Lifestyle
- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
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- Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)