Obesity is one of the common lifestyle diseases, especially in the context of today’s life which is often sedentary. In addition to this, unhealthy eating habits and lack of physical exercise is making many people prone to obesity. Obesity can lead to several other health disorders including cardiovascular diseases, diabetes, hypertension,etc. and make one more prone to the risk of a heart attack.
Management of obesity is often about self-control and discipline. Here are some behavioral modification techniques that can help you in obesity management.
Self monitoring – Recording of target behaviours and factors associated with such behaviour
For example:- Maintaining a detailed diet diary recording food intake in terms of quality and quantity of food consumed. Many times particular events in life (e.g. loss of a job, upcoming project deadlines, family related stress, loss of a dear one, etc) may greatly affect our food intake patterns. It is important to record the moods and environment associated with overeating. Exercise records should also be maintained as they are a reminder of exactly how many days in a month we end up actually exercising
Stimulus control – Restricting environmental factors associated with inappropriate eating behaviours such as keeping away from high fat foods, eating at specific time and place, set aside time and place for exercise.
For example: While on the strict dieting phase, avoid deviation from the routine so that body gets accustomed to the new pattern. If you are going to attend a wedding/ party where eating is a social obligation, then make sure you eat a salad/ some fruits before leaving home so that the total quantity of food eaten at next meal can be reduced.
Contingency management – Reward appropriate behaviours
For example: If you have been able to stick to your diet or exercise regimen for a fortnight at a stretch, then reward yourself with new clothes/ gadgets, etc. Avoid rewards in the form of food indulgence because that will rather be detrimental to achieving the goals
Changing behaviour parameters directly altering target behaviour topology such as slow eating, self-regulating exercise
For example: Once you are aware of what suits your body, you can modify routines accordingly. If exercising in the morning makes you excessively tired then you can shift the timings to evening such that you are able to rest sufficiently post exercise.
Cognitive behaviour management– Changing thinking patterns related to target behaviours. counter social pressure to be thin to reduce temptation to diet.
For example: Once you have achieved your target weight, then try to maintain rather than losing further in an unhealthy way. It is not necessary to be size zero even though the society may project that as being normal. Be comfortable with the weight you carry as long as you are fit and energetic to perform daily activities optimally.
Apart from that, you can keep a track of various health indicators and medical reports. on www.ekincare.com & take charge of your health.