Whether it’s the start of a new year or a recent change leading you to pursue new goals and aspirations for your weight, it is never too late to begin. There are many fundamentals to weight loss and finding the right treatment option should be based on what speaks most to you. For many, the concept of Behavior Modification has served as a psychological component that has helped set them up for success. But how do you even begin to reframe your train of thought when it comes to weight loss?
Below are some examples of behavior modifications to help you start your weight loss journey:
Document Your Behaviors & Activities
Journaling is a method that involves writing down thoughts, feelings, ideas, life events, and more. Although it can be used for different purposes, the positive effects of journaling have proven to be impactful for those looking to track their journey to improvement. In the case of weight management, journaling your behaviors and the modifications you’re looking to make is a great way to focus on solutions. You can document your thoughts and feelings, food habits you’re working on, behaviors, workouts, and more. Personal improvement should be based on your own goals and values. At times, when it may seem like no improvements have been made, looking back through your journal can give you a good perspective of how you’ve progressed on your journey.
Create a Plan for Healthy Habits
Organizing and creating plans can be a constructive way to develop and maintain healthy habits to reach your goal. Aside from setting your expectations, mapping out your day-to-day life can help you create a healthy, daily routine to follow along on your weight loss journey. While things may not always go as planned, it’s important to understand that modifications to your plan are acceptable, especially under different circumstances.
Before starting a new plan for healthy habits, take the time to recognize your current habits. This can help you remove, modify, or reinforce any behaviors that align with your new plan. From there, you can determine what habits you want to create, change, or follow.
Below are some examples of a healthy habit plan:
- Put together a daily meal plan consisting of healthy foods
- Drink plenty of water throughout the day
- Block out time for movement and exercise
- Reduce junk food and alcohol consumption
- Regulate stress levels
- Get 7-8 hours of sleep
Put together a Nutrition and Exercise Plan
You’ve heard it before. The best way to manage your weight is to diet and exercise. While this statement can be true, the safe way to manage your weight is by executing a plan for proper nutrition and exercise.
Following a strict diet can be both challenging and demanding. Nutrition is key for weight loss and understanding what types of foods and portions you should eat makes meal and exercise planning easier and more effective. Not only can your diet affect your weight, but it also impacts your energy level and how you feel while exercising. So while fad diets may seem appealing, your nutrition plan should be based on your own personal exercise and weight loss goals. It is vital to nourish your body with enough protein and carbs so create a plan that focuses on a healthy balance of both.
Although exercising is key to managing your weight, it is important to understand your body and the movements you’re comfortable with. Find exercises and training methods that your body can endure and create a plan to follow along with goals to increase over time gradually. The last thing you want is to get aggressive with your exercise plan and risk getting injured.
Seeking Behavior Modification Assistance
Embarking on a weight loss journey is not always easy but reflecting on your habits and behaviors is an effective way to set yourself up for success. With the right outlook, you can identify bad habits, modify your behaviors, and create a health & wellness plan to achieve the lifestyle you want to live. You deserve to reach your goals. If weight management is a challenge that you currently find difficult, know that you can count on expert advice from Kafri Wellness Center. Call (619) 430-0204 today to schedule a consultation with one of our professional counselors to help you get help you get started.
