Behavior Modification Ideas for Weight Management

Control Your Mealtime Environment

• Serve your plate of food at the stove or kitchen counter. Do not put the serving dishes on the table. If you do put dishes on the table, remove them immediately when finished eating.
• Fill half of your plate with vegetables, a quarter with lean protein and a quarter with starch.
• Use smaller plates, bowls and glasses. A smaller portion will look large when it is in a little dish.
• Politely refuse second helpings.
• When fixing your plate, limit portions of food to one scoop/serving or less.

Daily Food Management

• Replace eating with another activity that you will not associate with food.
• Wait 20 minutes before eating something you are craving.
• Drink a large glass of water or diet soda before eating.
• Always have a big glass or bottle of water to drink throughout the day.
• Avoid high-calorie add-ons such as cream with your coffee, butter, mayonnaise and salad dressings.

Shopping

• Do not shop when hungry or tired.
• Shop from a list and avoid buying anything that is not on your list.
• If you must have tempting foods, buy individual-sized packages and try to find a lower-calorie alternative.
• Don’t taste test in the store.
• Read food labels. Compare products to help you make the healthiest choices.

Preparation

• Chew a piece of gum while cooking meals.
• Use a quarter teaspoon if you taste test your food.
• Try to only fix what you are going to eat, leaving yourself no chance for seconds.
• If you have prepared more food than you need, portion it into individual containers and freeze or refrigerate immediately.
• Don’t snack while cooking meals.

Eating

• Eat slowly. Remember it takes about 20 minutes for your stomach to send a message to your brain that it is full. Don’t let fake hunger make you think you need more.
• The ideal way to eat is to take a bite, put your utensil down, take a sip of water, cut your next bite, take a bit, put your utensil down and so on.
• Do not cut your food all at one time. Cut only as needed.
• Take small bites and chew your food well.
• Stop eating for a minute or two at least once during a meal or snack. Take breaks to reflect and have conversation.

Cleanup and Leftovers

• Label leftovers for a specific meal or snack.
• Freeze or refrigerate individual portions of leftovers.
• Do not clean up if you are still hungry.

Eating Out and Social Eating

• Do not arrive hungry. Eat something light before the meal.
• Try to fill up on low-calorie foods, such as vegetables and fruit, and eat smaller portions of the high-calorie foods.
• Eat foods that you like, but choose small portions.
• If you want seconds, wait at least 20 minutes after you have eaten to see if you are actually hungry or if your eyes are bigger than your stomach.
• Limit alcoholic beverages. Try a soda water with a twist of lime.
• Do not skip other meals in the day to save room for the special event.

At Restaurants

• Order à la carte rather than buffet style.
• Order some vegetables or a salad for an appetizer instead of eating bread.
• If you order a high-calorie dish, share it with someone.
• Try an after-dinner mint with your coffee. If you do have dessert, share it with two or more people.
• Don’t overeat because you do not want to waste food. Ask for a doggie bag to take extra food home.
• Tell the server to put half of your entree in a to go bag before the meal is served to you.
• Ask for salad dressing, gravy or high-fat sauces on the side. Dip the tip of your fork in the dressing before each bite.
• If bread is served, ask for only one piece. Try it plain without butter or oil. At Italian restaurants where oil and vinegar is served with bread, use only a small amount of oil and a lot of vinegar for dipping.

At a Friend’s House

• Offer to bring a dish, appetizer or dessert that is low in calories.
• Serve yourself small portions or tell the host that you only want a small amount.
• Stand or sit away from the snack table. Stay away from the kitchen or stay busy if you are near the food.
• Limit your alcohol intake.

At Buffets and Cafeterias

• Cover most of your plate with lettuce and/or vegetables.
• Use a salad plate instead of a dinner plate.
• After eating, clear away your dishes before having coffee or tea.

Entertaining at Home

• Explore low-fat, low-cholesterol cookbooks.
• Use single-serving foods like chicken breasts or hamburger patties.
• Prepare low-calorie appetizers and desserts.

Holidays

• Keep tempting foods out of sight.
• Decorate the house without using food.
• Have low-calorie beverages and foods on hand for guests.
• Allow yourself one planned treat a day.
• Don’t skip meals to save up for the holiday feast. Eat regular, planned meals.

Exercise Well

• Make exercise a priority and a planned activity in the day.
• If possible, walk the entire or part of the distance to work.
• Get an exercise buddy. Go for a walk with a colleague during one of your breaks, go to the gym, run or take a walk with a friend, walk in the mall with a shopping companion.
• Park at the end of the parking lot and walk to the store or office entrance.
• Always take the stairs all of the way or at least part of the way to your floor.
• If you have a desk job, walk around the office frequently.
• Do leg lifts while sitting at your desk.
• Do something outside on the weekends like going for a hike or a bike ride.

Have a Healthy Attitude

• Make health your weight management priority.
• Be realistic. Have a goal to achieve a healthier you, not necessarily the lowest weight or ideal weight based on calculations or tables.
• Focus on a healthy eating style, not on dieting. Dieting usually lasts for a short amount of time and rarely produces long-term success.
• Think long term. You are developing new healthy behaviors to follow next month, in a year and in a decade.