What Is Behavioral Modification for Weight Loss?

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.

2. Goal Setting: Setting clear, realistic, measurable (SMART) goals can  provide direction and motivation, breaking down large changes in to smaller, achievable steps.

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.

4. Social Support: Engaging family, friends, or groups can offer encouragement, accountability, and motivation.

5. Cognitive Restructuring: This involves recognizing and challenging unhelpful thought patterns related to eating and body image, replacing them with more balanced thoughts.

6. Stress Management: Chronic stress can trigger overeating, especially high calorie, “comfort” foods.

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).

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!

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.

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.


I already know I need to “eat less and exercise more,” how are your strategies any different?
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First of all, the “eat less, exercise more” phrase is not proper weight loss advice. In my practice I want you to learn how to eat MORE food while still consuming fewer calories. I want you to learn to ENJOY movement, not suffer through the exercise because you have to. Through the use of individualized behavioral strategies, I help you discover how to make weight loss EASIER, not harder!

How do you choose which strategies will work best for me?
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I use questionnaires to determine which area of behavioral weight loss you most need help with. We track the changes we have made and repeat these questionnaires before each visit to determine if we can move on to the next set of strategies or still need to work on the same ones.

Do you provide meal plans or meal replacements?
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I will provide you with meal suggestions and help you troubleshoot your nutrition, but I don’t like to give full plans because every person is different. I find that culture, family dynamics, religion, location, etc. all play an intricate role in a person’s diet. Instead of trying to get you to fit a single mold, I want to meet you where you by altering your current diet to fit into a healthier lifestyle.

Do you provide workout routines?
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While I am certified as a personal trainer, I do not provide specific workout routines. I do help guide you on what type of exercise to do and help you plan out specifically when, where and for how long these will be done. I also have a partnership with a highly experienced personal trainer that provides 100% online training services for an additional fee.

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