Behavioral Strategies For Losing Weight

Losing weight is often associated with food especially the food we take in. Many questions then comes to our mind including how much amount of food to eat (which either contains fats, carbohydrates, and/or proteins). The media (social networks, internet) plays a role in advertising weight loss regimens yet we still remain as a population with obesity problems. Behavioral changes, strategies or proper way of eating, and boosting physical activity are important things to consider and should not be ignored. Meanwhile, doing such is lifestyle changes abruptly can be a big problem for most people since it is so hard to do. In fact if the changes to make were not that hard we wouldn’t have health issues such as obesity which became epidemic in many countries and the cost of health care in cases of physical inactivity would not increase up to $76.6 billion solely in year 2000.

A therapy called Cognitive Behavioral (CBT) was developed to focus on one’s self. It aims to develop awareness on how someone would think about his/her own body. It also aims to change the way someone would act on a particular condition. CBT is an effective treatment especially on problems pertaining to weight loss issues. The catch on this is to specifically aim on certain lifestyle goals or changes and try to stick to it. What are the CBT goals that could be of a great help in losing weight and changing lifestyle behaviors?

Goal setting

in order to successfully meet the goals you set for yourself, check on the factors below
Set a particular goal that is also achievable and most importantly, try to be more specific on it;
Set a goal that is more likely to be attainable in order to accomplish such goals and to avoid being discouraged;
If you can see an outcome on your goals you will be easily motivated to do more so check for progress on yourself regularly

Being specific is clear goal in losing weight. To eat fruits rather than eating a piece of cake for dessert is an example of a simple but specific target to achieve. Set goals that are specific when it comes to your exercise regimen or the right food types to consume. Control your behavior to better improve your health issues (like increased cholesterol or sugar level).


Do not blame yourself if you did not met goal you have set yourself into instead, monitor yourself and pay attention to your personal needs as well as pertinent experiences. When you regularly check on yourself (self- monitor), immediately you will see the obstacles that keeps you from being successful on your goal. Observe your behavior. Take note of physical cues. Do not dwell on negative judgments about yourself. If you want have the will power and stay inspired focus on what you need to accomplish and distinguish what makes it difficult for you to achieve your desired target.

Think of yourself doing an experiment and act like a scientist. Keep tabs of important details if you can like the amount of your meal consumption, diet or exercise routine for instance. This strategy will aid you to solve problems easily when things go out of hand. If you self- monitor, chances of self-awareness increases. By doing this, you are a step closer in seeking ways to help continue and keep up enriching behaviors when you don’t have the will to do so.

Feedback and reinforcement

Try to ask other people’s opinion to help develop yourself preferably a doctor or any healthcare provider. Do regular checkups if you can. The information you can get from them regarding your workout or diet can be of a great deal of help. It can help motivate you and make necessary adjustments in your behavior if needed.

Boosting the belief that you can do it

Maintain a positive attitude mentally. Do not build a way of thinking that you will fail when you are starting for it will only drag you down and increase the chances of failing. It is very important to put emphasis and concentrate on both your behavior and insight towards achieving your goals and make appropriate changes you want badly.

Build on your success slowly but surely. Take one step at a time. Take your goals by heart and set yourself mentally. Believing in yourself is the key. Establish possible realistic goals by starting like eating some mixed fruits for breakfast or exercise after having dinner (walking). These small things are easy to achieve and can boost your self- confidence paving way to set several ambitious goals.

If you want to enhance your sense of positivity, you can look for people who will help and encourage you in attaining your goals or go with people who had experienced the same situation as you are and had overcome it.


So many studies had been conducted and proven the effectiveness of using incentives in assisting change of behavior. Because of its striking results, it has also been used to boost and maintain physical health. Like for instance, most companies would give cash prices or gift cards as a freebie, some other companies give free health promotions or offer discounts on insurance accounts to people who pass the criteria.

When we make healthier choices for ourselves, we don’t just simply change our old habits. Lifestyle change is a matter of continuous effort done over time in order to achieve the expected goals.

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