Most of us, when we realize that we are getting fat, think that we should give up bread first and do short-term diet trials and then cannot achieve a permanent result. This causes the obese individual to gain more weight and increase the risk of chronic diseases. Restricting only one food or being hungry is not a solution to lose weight. Especially if we do not want to gain weight again after losing weight, we should change our behavior. Because obesity; It is a chronic condition that has the potential to recur and needs long-term treatment. Behavior modification therapy, which has gained importance in our country in recent years, is the basis for the treatment of obesity. Behavior modification therapy applied in addition to diet and exercise increases the success rate of achieving desired weight loss and maintaining the lost weight in obese individuals. This is due to the fact that they have to give up and gain the right behaviors instead. In addition to diet and exercise, 0.5-1 kg of weight loss per week can be achieved with behavioral change therapy, and this weight loss can be maintained for approximately 1 year. Approximately 25% of individuals continue to lose weight after treatment. In addition, it is reported that psychological functions are improved and the rate of attrition due to depression is reduced with behavior change treatment. The aim of education is to draw the individual into the diet program, to make him believe that he is a part of the program, to raise awareness of what needs to be done to implement the program, and ultimately to achieve and maintain the desired behavior change.
Self-observation is the basis of treatment. It is based on the definition of behaviors that are within our control. In this way, the underlying causes of obesity are recognized. Is it because you have binge eating or is it because you have binge eating? Is your weight gaining because of what you eat? Or because of changes in your mood; Do you get fat because of uncontrolled food in moments of nervousness and tension? Self-monitoring will provide an opportunity to notice these behaviors. For this, the main and snack meals, the degree of hunger, the places and time of eating, with whom it is eaten, the activities during the meal, the amount and type of the foods eaten, the feelings when the meal is eaten; a "diary" (registration form) should also be kept of the type and duration of physical activity and what was felt after the activity was done. You can decide which wrong behavior you want to change by looking at the record and then ask your nutritionist for help on what can be done.
Another behavior change method is to make a list of activities you like to do. When we are bored, you should have a different activity option instead of eating during emotional changes. Different activities can facilitate the maintenance of eating control more easily, as well as the removal of thoughts about eating. For example, doing a sport (exercise, swimming, table tennis, etc.), going for a walk, dealing with garden or house plants, books, magazines, newspapers, etc. reading, listening to music, making phone calls, doing hobbies (handicraft, housework, etc.), taking a shower, engaging in social activities such as cinema, theater, keeping a diary, writing down feelings and thoughts, etc.
We will continue other behavior change methods in other articles. If we want to lose weight permanently and improve blood values, we must put aside the wrong eating behaviors. For this you can start with these simple methods. You can improve yourself in this sense.
I wish you a healthy day...
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