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36 “НАШЕ ЖИТТЯ”, ЧЕРВЕНЬ 2009 Weight Management: A Behavioral Approach by Ihor Magun, M.D., F.A.C.P. Behavior modification for voluntary weight loss is a g rowing trend in weight management. The principles of behavior modification are now pro - viding the underpinnings for the myriad programs aimed at weight reduction. The core principle of this approach is cognitive restructuring. By focusing on behavior, chan ges can be achieved. Original research published on behavior modification was based on the assumption that gaining excessive weight is caused by and exacer - bated by overeating. However, most people overeat in response to various environmental cues and habi ts. The research behind the behavior modifica - tion approach thus suggested that treatment should involve reducing the stimuli that influence over - eating, in other words, stimulus control rather than calorie counting and other traditional weight mana - gement strategies. Most habits, good or bad, are created by repetitive behavior, something that can be seen in all aspects of life, including eating. Habits that promote weight gain include eating while watching television, eating while cooking, eating while re ad - ing, even eating after returning home from a dinner at a restaurant or a party. Moods can stimulate eating habits. Some moods that are notorious for making people eat too much and too often are boredom, anger, loneliness, anxiety, and even happiness. The object of behavior modificati on is to break the pattern via daily commitments to change. Part of this process is creating new habits, an approach that helps you resist the temptation to overeat. The extension of this is that each time you resist tempta tion, you will be closer to your new behavior goal. New habit recommendations include the following: Choose a designated “eating location” at home or work for ALL your meals. This limits the urge to snack while doing something else somewhere else. Do not read, talk on the telephone, or watch television while eating. Studies have shown that individuals who watch television and eat consume more food than those who do not engage in these activities simultaneously. Having a conversation with someone on the pho ne while eating is the worst kind of multitasking. Besides making you sound rude it prevents you from truly enjoying what you are eating. Eat three meals a day. Do not skip meals because this promotes binge snacking. Be realistic — recognize that you are hu man and all human being s like to snack sometimes so prepare for this by planning for it. Have an assortment of healthy snacks available, but make sure your snack packs are pre - measured for reasonable quantity . Gradually substitute lower - fat, lower - calorie alternatives to your usual food choices. Your body and your taste buds will accept this better than radical changes made too quickly. Healthful exercise habits should also be developed gradually. This helps you avoid the perception that exercise is punishm ent. Serve food on a small plate. This tricks your mind into believing that you have a lot on your plate and will make you feel full. (This does work.) Slow down while eating and enjoy every bite. (This works too.) Never buy food that you associate wit h an emotional lifeline. Those “ in case o f emergency or meltdown, eat me” foods are guaranteed to sabotage your good intentions. For mood and situation control, find distractions — call a friend, take a walk, write an e - mail, listen to your favorite music, put together a photo album. The idea here is to control the situation rather than letting it control you. It also establishes a new habit by changing the way you respond to situations that make you want to eat. Self - monitoring is the core of the program. Calo rie reduction programs have been shown to work best when people kept daily written reports of what they ate , monitoring their caloric intake . You can apply the same principle to behavior modification by writing down what behavior changes you implement and writing down what you did instead of eating that bowl of chocolate ice cream. Cognitive behavior strategies are certainly something to try and can be a fun and even creative approach to losing weight. Try it. You’ll like it and like the results. Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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