Behavioural Modification for Weight Loss

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This presentation is an extension to the firm belief of every well qualified nutritionist/dietician that "Weight loss is not just about following a diet plan but it is also a programme which aims at modifying habits that brought in the extra fat" In simple words-- "Weight loss is a complete lifestyle modification".

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Behavioural Modification for Weight Loss

  1. 1. BEHAVIOURAL MODIFICATION FOR WEIGHT LOSS BY - MISS FATIMA KADER (MSc. Clinical Nutrition and Dietetics) Clinical Nutritionist, Urjaa Homeopathic Centre
  2. 2. 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)
  3. 3. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  4. 4. • 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)
  5. 5. Specific behavioural modification strategies include the following: Self-monitoring Stress management Stimulus control Problem-solving Contingency management Cognitive restructuring Social support -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  6. 6. Behaviour modification is an approach that has been used successfully to change habits like o Smoking o Chronic alcohol consumption o Overeating o Stress management o Exercise -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  7. 7. BEGIN WITH IDENTIFYING AND CATEGORIZING YOUR HABITS -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  8. 8. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  9. 9. 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)
  10. 10. • 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)
  11. 11. • 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)
  12. 12. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  13. 13. Few examples of habits that favour weight gain, are:- -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  14. 14. 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)
  15. 15. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  16. 16. GOAL SETTING -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  17. 17. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  18. 18. • 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)
  19. 19. 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 PLAN  Or else -- is it not possible now but necessary? Then look for solutions -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  20. 20. Making incremental changes (rather than large changes) to promote successful experiences that can be used as a foundation for additional lifestyle alterationsI 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)
  21. 21. • Include frequent contact with the health care provider -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  22. 22. • 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)
  23. 23. Encourage using verbal praise -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  24. 24. 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)
  25. 25. 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)
  26. 26. • 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)
  27. 27. • 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)
  28. 28. • 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)
  29. 29. 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)
  30. 30. Attempt to change false beliefs about weight and body image to realistic and positive ones o Expectations are higher than actual results o A person’s weight loss expectation is mostly higher than the actual average weight loss o This reinforces the need to provide realistic expectations and goals. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  31. 31. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  32. 32. 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)
  33. 33. 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)
  34. 34. “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)
  35. 35. -Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)

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