Behavior Modification to Begin or Maintain Weight Loss

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Body Science Weight Loss Centres provide a Behaviour Modification handout which outlines some good habits that can be adopted by individuals to promote and maintain weight loss. They suggest the following:

1. Go grocery shopping on a full stomach.
2. Go shopping with a list of necessities and permit yourself only one product which is not on that list.
3. Limit the amount of money you take to the grocery store.
4. As soon as you have finished eating what is on your plate, put it in the sink or dishwasher so you won't be tempted to go for seconds.
5. Drink sparkling water instead of alcohol.
6. Always leave a bite or two on your plate.
7. When you get a craving for something sweet, brush your teeth.
8. Find a friend who also wants to lose weight or stay slim.
9. Reward yourself with flowers or something else that you like rather than with food.
10.   Whenever a food craving hits suck on a lemon for awhile.
11.   Do not weigh yourself every day at home as small weight fluctuations may discourage you.
12.   Eat your meals on a smaller plate than you would normally use.
13.   For women, put on some nail polish when you get the urge to eat as you will not eat while your nails are still drying.
14.   Use chopsticks instead of a fork or spoon as this will slow down your eating.
15.   Wear a girdle or tight belt when you eat and you will get a quicker sense of when you are feeling full.
16.   Leave kids at home when shopping as they tend to choose snacks and sweet things for the family to eat later.
17.   If at a party where there are munchies readily at hand, put a stick of sugarless chewing gum in your mouth.
18.   If buying fattening foods for other people in your family try to choose something that is not your favorite flavour.