Behavior Modification

There is simply no magic way to achieve a healthy body weight. Many of the magic pills and diets can lead to significant weight loss for a short period. But the vast majority of people who lose weight using these approaches regain the pounds within a couple of years. Just what does work if you want to lose weight safely and permanently? Try behavior modification. It takes patience, but it works. Set yourself up for simple and realistic goals. Accept yourself for what you are? temporarily. Take one day at a time, slowly changing lifestyle patterns that have been contributing to your weight gain. It is not easy to eat less and be more active. We all have baggage to deal with when it comes to established habits of eating, our eating habits are not insulated from our needs and emotions. People who have made inroads into behavior modification, recognizing the eating and lifestyle habits that need to be changed, setting goals to initiate modifications of that behavior and establishing ways to reinforce the desired behavior are the most successful in maintaining weight.

There are no "bad" foods as such. Some people blame on carbohydrates others see protein as culprit to weight gain. The reality is that eating too much of anything will pile on the pounds. Some tips to opt for behavior modification.

• Motivate yourself to replace some of the negative habits. Always keep in mind that you are losing weight because you want to, not because someone else wants you to.
• Try to resolve major stressful situations before you begin to make lifestyle changes as the chances of backsliding are more if you are inundated with personal problems.
• Read nutrition labels when you are grocery shopping. This helps in limiting the fat calories in your diet
• Carefully study your eating habits and gradually go for improvements if any. Keep a small notebook with you to note down what you have eaten during the day and thoughts relating to food. This may initially appear difficult, you will enjoy doing so once you get used to it. Studies have shown this to be a successful tool used by people who have achieved their desired weight and maintained it.
• Practice new behaviors until they become a habit. When you have changed one behavior pattern successfully, congratulate yourself and get to work on another. Weight management is for the long term, it should become a way of life. At times, you might want to break the barriers and go for the fried chicken and hot fudge sundae. Do it and enjoy -- but not every day. What matters is what you do most of the time.
• Drink a minimum of eight glasses of water a day or more if you are active. Water is a necessary nutrient and accounts for 50 to 70 percent of our body weight. Drink throughout the day and don't wait until you are thirsty.
• Do not skip meals because there are chances that you may be tempted to overeat at the next meal. Also metabolism rate will drop if you eat all your calories at one time.
• Plan healthy meals well in advance so that you have the necessary ingredients. There are many ways to develop a healthy food plan, but the basis for healthy eating is created from the three food groups at the base of the Food Guide Pyramid: grains, especially whole-grain foods, fruits and vegetables all low in fat content and filling. Remember- variety, balance and moderation are the three keys to a healthy diet.
• Begin with simple exercise like walking, start off slowly and gradually build up to 30 minutes.