- Daily log. Keep a detailed record of everything you eat. Note amount eaten, type of food and caloric value, time of day and the circumstances of eating. This record will establish the caloric intake that is maintaining your present weight. It will also help to identify the stimuli that elicit and reinforce your eating behavior.
- Weight chat. Decide how much you want to lose and set the weekly goal of a weight loss. Your weekly goal should be realistic (around one kg.) Record your weight each day on a graph paper. In addition to showing how your weight varies with food intake, this visual record will reinforce your dieting efforts as you observe graphic towards your goal
- Controlling stimulus conditions. Use these procedures to narrow the range of stimuli associated with eating:
- Eat only at predetermined times, at a specific table, using a special place mat, napkin, dishes and so forth. Do no eat other times at other places (for example while standing at the kitchen)
- Do not combine eating with other activities, such as reading or watching TV
- Keep in your house only those foods that are permitted your diet
- Shop for food only after having had a fool meal; by only those items that are on a previously prepared list
- Modifying actual eating behavior. Use these procedures to break the chain of responses that makes your eating automatic:
- Eat very slowly, pay close attention to the food
- Finish chewing and swallowing before putting more food on the fork
- Put your utensils down for periodic short breaks before continuing to eat
- Developing incompatible responses. When tempted to eat at times other than those specified, find a substitute activity that is incompatible with eating. For example , exercise to music, go for a walk, talk with a friend (preferably one who knows you are dieting), study your diet plan and weight graph, noting how much weight you have lost
- Self reinforcement. Arrange to reward yourself with an activity you enjoy (watching television, reading, planning a new wardrobe, visiting a friend) when you have maintained appropriate eating behavior for a day. Plan larger rewards (for example buying something you want) for a special amount of weight loss. Self-punishment (other than forgetting reward) is probably less effective because dieting is fairly depressing business anyway. But you might decrease the frequency of binge eating by immediately reciting to yourself the aversive consequences or by looking at an unattractive picture of yourself in a bathing suit
- Ask the Dietitian A site for sound neutritional advice. Here you may find your weight and calories
- What is Low Carb Diet? Pam's Low Carb Pages
Links:
- Some elements of assertive response
- Discussing problems & Actions to solve the problems
- Coping with depression
you are the
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