At times you can get very frustrated when you’re doing everything right but you’re still not losing any weight.

With this strategy I’m going to share with you today, you’ll be able to learn a lot about yourself and your eating habits.

Behavior Therapy:

One of your major strategies you can use to combat your weight is to modify your behavior and your approach towards losing weight and eating.

Here’s the breakdown of the steps:

Step 1: Ask yourself which behavior you would like to change. If it’s your eating behaviors then get a small notepad and keep a food diary, which you can write down everything you eat. You should make it detailed for the best results. Adding things like when, where, why, with whom, what you did while eating, your mood, and how hungry you were, can give you some great insight on your eating behavior.

Step 2: Observe your normal eating behaviors and plan new ones. Your new behaviors will include new eating adjustments and physical exercise. To help yourself reduce any old eating habits and cues try some of these…

• Eat in one room only
• Wrap your eating utensils in a napkin and wait several minutes before eating
• Take small breaks in between bites.  Don’t take another bite before you’ve swallowed the last one.
• Wait for 30 minutes before eating a nutritious dessert or beverage like tea or coffee.
• Focus on what you’re eating and enjoy each bite.
• Get smaller plates and only eat from those plates.

Step 3: Reward yourself to reinforce your new eating behavior. It’s important that you reward yourself for making progress with your good eating behaviors. These changes will ultimately show up on the scale and with your clothes, you can use small units of weight loss and measurements to emphasize your loyalty to your new eating behavior. You can reward yourself with anything…EXCEPT FOOD!

You know what reward works well with a lot of people?

Money, Dollars, Dough, Moolah, Cash, Bucks, Greenbacks! (you get my point right?)

On a weekly basis check your weight and measurements, if you’ve made progress then reward yourself. For every pound and ½ inch you lose give yourself 5 bucks. Spend it right away or save it to buy yourself something you would’ve refused to buy. If you think this is “redonkulous”, consider this:

“You will spend far more money on diet books, pills, fatty foods, and medical bills if you don’t lose the weight.”

If you truly are having difficulty staying on top of your weight loss I want you to follow the previous steps, and mean really follow them! Don’t just try it for a week and then give up, give it a chance and put the effort in to change your habit.

Make It Happen!