Obesity is becoming very common among men and women nowadays and everyone wants to get rid of it, but it is getting worse. Obesity is not a sign of health, but it is the home of diseases. Let's try today what we can and should do to prevent it.
The combination of diet, exercise, and behavioral control is the most effective method for the treatment and prevention of obesity. Lifestyle management is essential even if medication or surgical treatment is required. Since weight control is a lifelong problem, the recommendation to change lifestyle habits, including eating habits, is that reducing the wrong behaviors that make you fat and increasing the behaviors that make you healthy is the ultimate cure for obesity. Behavioral Therapy for obesity refers to the application of behavioral therapy techniques in various treatment areas and the application of programmed Behavioral Therapy as a form of obesity treatment. It also applies to therapy and drug therapy.
Behavioral psychological evaluation of obesity
The psychological effects of diet and exercise are taken into account when determining the causes and treatment of obesity. It's important to understand the reasons why you eat and why you don't exercise. Based on this assessment, treatment goals, programs, and strategies that are appropriate for each individual can be established. It is also necessary to be prepared to accept these changes.
Practical techniques that can be used in behavioral therapy
Stimulus Control Techniques
Stimulus control techniques refer to making appropriate behaviors occur only under appropriate stimuli. For example, one way is to keep bread and sweets out of sight on the dining table at home.
Control of eating behavior
Eating behavior control helps create healthy eating behaviors and transfers them to specific behaviors. Another way is to control the speed of eating slowly.
How to reward
The reward method uses operant conditioning, and a positive reinforcement technique that increases behaviors that positively influence eating behavior is commonly used. For example, one way to lose weight is to buy pretty clothes.
Self-observation technique
The self-observation technique is a basic technique for behavioral therapy because it can observe and define problem behaviors. Self-observation itself has a behavioral therapeutic effect. In reality, the self-observation technique is used together with reinforcement techniques rather than being used alone. The self-observation technique applied to obesity treatment is to keep a diary, and it is often taught to keep a diary of eating behavior and exercise. Also, checking your weight regularly is a way of self-observation.
Increase physical activity
Techniques for increasing physical activity refer to strategies to help you start and continue exercising and techniques to increase your exercise participation rate.
Alternative Behavior Techniques
Alternative behavior techniques are different responses to stimuli, such as deciding what food to replace or what to do to a patient who used to eat bread when he was hungry. Rather than changing the stimulus, it refers to a technique that allows the user to react by changing the existing behavior toward the stimulus with a prepared alternative behavior while leaving the stimulus as it is.
Cognitive reconstruction techniques
It is a technique based on the cognitive therapy concept that changes in behavior require a change in the distorted cognitive processes that produce the behavior. It consists of the following:
Determination of goals: A weight loss of 3–5% can reduce cardiovascular risk factors, and the greater the weight loss, the greater the benefit, but an initial goal of 5–10% weight loss at 6 months is appropriate
a. Avoid setting unreasonable goals.
b. Focus on the process, not the results in front of you.
c. Never use absolute commands such as “always” or “never”.
d. Replace negative thinking with rational thinking.
e. Set reasonable and realistic weight goals.
Stress management
The relationship between obesity and stress is an important factor in the treatment of obesity because stress is not only a cause of obesity but also an important predictor of obesity recurrence. Physical or emotional stress leads to binge eating or emotional overeating in obese patients or breaks the control or maintenance that has been maintained so far.
Stress management programs generally consist of complex cognitive-behavioral therapy programs such as stress relief techniques, assertiveness and communication training, problem-solving training, interpersonal therapy, cognitive restructuring training, and life management through behavioral programs. In addition, biofeedback, meditation, image training, self-regulation training and anger control training can be applied.
Problem-solving strategy
It is an essential strategy to be able to properly respond to situations that disrupt or impede weight control, and it can be very helpful in finding the most effective response, especially in high-risk situations, and overcoming them.
Cognitive-behavioral therapy to prevent weight gain after obesity treatment
Obesity cognitive-behavioral therapy aims to control giving up efforts to control weight and ignore weight maintenance. Many studies have reported that the weight loss effect obtained from behavioral therapy results in re-increasing within 1 year in 1/3-1/2 of patients, and that weight loss disappears in almost all patients after 5 years.
Practical techniques that can be used in behavioral therapy
Behavioral interventions that target individuals or groups are an effective method. The effect of low-intensity interventions (less than once a month) is not different from that of general treatment, but moderate-intensity interventions (1-2 times a month) have a weight loss effect of 2-4 kg in 6-12 months, and high-intensity (6 months) interventions. 14 times or more), the weight loss effect is greater. High-intensity intervention refers
to the use of various techniques of behavioral therapy mentioned above to implement a moderate caloric intake reduction and activity increase program.
Will come Recent studies have shown that the longer the duration of treatment and the greater the intensity of the program, the greater the weight loss effect.
Many studies have reported that the weight loss effect obtained from behavioral therapy increases again within one year in 1/3 to 1/2 of the patients and the weight loss effect disappears after 5 years in almost all patients. Weight loss of 5% is maintained even after 2 years in 35-60% of the obese risk group and obese people who have undergone obesity treatment with high intensity for a long time.
If you continue to intervene even after losing weight, your weight will be maintained better, so it is recommended to maintain face-to-face or phone calls (once a month or more frequently) for at least 1 year after weight loss. Participation in an intervention program that includes at least 200 minutes of physical activity per week is encouraged.
Attempts to increase the effectiveness of behavioral therapy
Methods for strengthening dietary control factors include combining ultra-low-calorie diets or low-fat diets with behavioral Therapy, or methods that allow for more precise dietary intake.
Methods to strengthen the exercise factor include exercising at home, personal trainer and financial reward, short-term exercise, and having exercise equipment at home, reducing sedentary activity and increasing activity
in daily life, and increasing the amount of exercise. is becoming Methods to increase the effectiveness of behavioral Therapy by reinforcing behavioral therapy strategies include increasing the intensity of the behavioral therapy program, extending the treatment period, including lengthening meetings with specialists, engaging family, and friends in the the program, and Methods such as providing the same social support or increasing motivation for weight loss is being tried.
How to apply behavioral Therapy
The development of an Internet-based program that can be applied to many people, or the development of a community-based program for ongoing treatment is being considered. Studies on the effects of the Internet, e-mail, mobile phone and video calls in behavioral treatment of obesity are being actively conducted.
Summary and Conclusion
In the treatment of obesity, behavioral therapy is not only a behavioral program for weight control but it can also be said to be the core of obesity treatment in that it is applied to change behaviors related to food intake and activity.
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