2304 Hurstbourne Village Dr
Suite 500
Louisville, Kentucky 40299
(502) 583-3189
Fax: (502) 581-1463
fcg@familycaregroup.com

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Behavior Modification Techniques

 Self Monitoring

  • Keep a food diary with amount and types of food eaten, place, feelings
  • Keep an exercise log of physical activity with frequency, intensity and type
  • Plot a graph of your progress
  • Use a calendar to note days when exercise and diet goals were met
  • Bring these to the office

 Stress Management

  • Use meditation and relaxation techniques to reduce stress
  • Don’t eat to calm negative emotions

 Stimulus Control

  • Eat only at the dinner table
  • Do not buy problem foods, dieting starts at the grocery
  • Use smaller plates for smaller portions
  • Keep leftovers in opaque containers, or throw them away
  • Do not eat in front of the TV
  • Do not snack between meals
  • Eat only when you are hungry
  • Keep high calorie high fat foods out of the house
  • Shop for healthy foods

 Problem Solving

  • Evaluate setbacks and ask, “What can I learn from this attempt?” instead of punishing yourself

 Contingency Management

  • Reward yourself for meeting diet and exercise goals

 Cognitive Restructuring

  • Remember that just because you lose one battle, you haven’t lost the war
  • Food is not the enemy

 Social Support

  • Enlist the aid of your family and friends in providing support and encouragement
  • Join a group like TOPS, Overeaters Anonymous, or Weight Watchers

 Please discuss these techniques with us!

2304 Hurstbourne Village Dr, Suite 500 • Louisville, Kentucky 40299
(502) 583-3189 • Fax: (502) 581-1463 • fcg@adept.net

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