How To Biohack Your Behavior For Weight Loss
In prior blogs on weight loss, I have focused on SPEED(s)- Sleep, Psychological Stress, Environmental Factors, Exercise, Diet and Supplements.
Another KEY to weight loss is Behavior Modification.
Changing how you think and feel can be difficult, however, learning how to modify your behavior and environment isn’t.
This week’s blog provides some effective Behavioral Modification tips you can use to lose weight and keep it off.
Did You Know That:
- Most people will eat all that they are served regardless of how big the portion is- We do our best to finish what is on our plate
- We often eat more when we’re multitasking- By putting your attention elsewhere, your eating goes on autopilot.
- By consistently eat bigger portions, these bigger portions will seem “normal”, resulting in overeating.
Your environment=The foundation of habit
When it comes to developing healthy eating and weight loss behaviors, consider making:
- Healthy behaviors convenient
- Unhealthy behaviors inconvenient
- Use smaller plates and cups and you end up eating less naturally
- If there’s a food you don’t want to eat, avoid the temptation and don’t keep it around
- Have fresh, healthy whole foods prepared and accessible, e.g. Keep Veggies and fruits on your kitchen table or counter, or prepared and ready to go in your fridge
- Park your car farther away from where you’re going so you have to walk those extra steps
- Instead of driving, consider biking or walking
- Get a dog that needs walking
- Sign up for a CSA box. These can be customized to include local, seasonal, organic and sustainable produce and meat delivered to you weekly
- Use a meal plan so you can make decisions in advance and work from a template
- Avoid grocery shopping when you are hungry
- Keep smoothie ingredients read to go, e.g.Frozen fruit, chopped greens, seeds, protein powder
- Make enough dinner for leftover lunch the next day
- Schedule exercise sessions like you schedule meetings. Put them on your calendar and treat them like any other appointment.
- Move social gatherings to parks and gyms
- Combine walking with working. Take a walking break to formulate new ideas as well as problem solve
- Ask family and friends for support. Involve them in goal-related activities, such as menu planning, meal prep, and step counting
- Get a Fitness Tracker and log your activity and food
- Hire a Fitness or Wellness Doctor
Foreyt, J. P., & Goodrick, G. K. (1993). Evidence for success of behavior modification in weight loss and control. Annals of internal medicine,119(7_Part_2), 698-701.
Penick, S. B., Filion, R., Fox, S., & Stunkard, A. J. (1971). Behavior modification in the treatment of obesity. Psychosomatic Medicine, 33(1), 49-56.