To begin this post, I would like to point out that modifying your behavior to exhibit a healthier lifestyle will not be super easy, you will have to put forth the effort to see the results. Yet, you can start small and increase the changes you make to keep your goals attainable; therefore not dropping every food you’ve always loved for a diet that requires you to eat meat, vegetables, or grains for every meal (just an example, because that’s what most diets require).
General Knowledge of Behavior Modification
First off, you’ll need a general knowledge of exercise and nutrition for this to really work. Next, start small with what you decide what to eat and not to. You don’t even need to throw these foods out altogether just yet, still eat them just do it less and less until they’re no longer craved. Then, begin replacing these foods with healthier options or snacks. There are plenty of options out there you just have to look and really pay attention. Other things to consider include the frequency (important because the amount you eat plays a large role in weight gain/loss), location (if you eat in multiple places, it may cause you to eat more), and when you typically eat (eating certain foods at certain times cause different effects).
Examples of Behavior Modification
- Keep tempting foods out of the house and out of sight. Out of sight out of mind, right?
- Try to eat only while sitting at the kitchen table, that way you aren’t consistently snacking while doing other things throughout the day.
- Stay away from the kitchen unless you’re making a meal to consume.
- Plan healthy snacks in case you get hungry throughout the day. Nuts, granola bars, fruits, and so much more (look in the store, there’s a link at the end of the post to a website with some ideas.
- Think long-term and developing a new healthy eating style, don’t focus on dieting as it does not produce many long term benefits.
- Look through low-calorie, low-fat cookbooks to get an idea of things to prepare.
- Incorporate the MyPlate tool, which shows what you’re plate should look like at most meals and the type of foods that should be in each.
- Avoid shopping when you’re hungry and plan before you go (such as by making a list).
- Drink a glass of water before eating and keep a bottle with you throughout the day.
- For more tips you can go to, https://www.ucsfhealth.org/education/behavior-modification-ideas-for-weight-management
https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss
Science of Fitness 