Losing and maintaining weight over the long term requires a comprehensive approach involving multiple behavioral strategies. In my practice I use evidence-based techniques that are tailored specifically to fit the individual. Some of these include:

1. Self-Monitoring: This is one of the most consistently effective strategies. Regularly tracking food intake, physical activity, and body weight can drastically improve progress. In my program I make this easy using digital tools and technology.
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2. Goal Setting: Setting clear, realistic, measurable (SMART) goals can  provide direction and motivation, breaking down large changes in to smaller, achievable steps.
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3. Structured Meal Planning: Having a clear plan for meals and snacks can reduce impulsive or emotional eating. This includes portion control and focusing on nutrient-dense, low-calorie food.
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4. Social Support: Engaging family, friends, or groups can offer encouragement, accountability, and motivation.
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5. Cognitive Restructuring: This involves recognizing and challenging unhelpful thought patterns related to eating and body image, replacing them with more balanced thoughts.
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6. Stress Management: Chronic stress can trigger overeating, especially high calorie, “comfort” foods.
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7. Stimulus Control: This involves modifying your environment to promote healthy eating and discourage overeating. Examples include removing unhealthy snacks, storing foods out of sight, or eating only in designated areas (like the dining room).
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8. Regular Physical Activity: Integrating physical activity is crucial, but not just for calorie burning. This can improve mood, relieve stress, increase satiety, and boost metabolism!
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9. Problem Solving: Identify potential barriers to weight loss and brainstorm solutions. This might involve planning ahead for high-risk situations, like parties or holidays.
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10. Relapse Prevention: Recognize that setbacks are a normal part of weight loss. The key is to learn from lapses and develop strategies to prevent future ones.