Changing Habits: A Five Step Process for Modifying Behavior and Releasing Weight

Posted by Freeman Michaels on April 29th, 2010 at 08:25am

Many of us are caught in unconscious habits. We do things without even thinking about them. The idea of releasing weight by modifying our behaviors seems overwhelming. But having tools and a specific strategy can be the difference between success and failure. Here are the five steps to change a habit, which are taught in my Weight Release Program.

1. The first step is to become aware of the habit. You must recognize the pattern of behavior. Track when the behavior occurs and the conditions under which the behavior tends to get triggered. We call this becoming conscious of the habit. In tracking the habit you may want to keep a journal to record the tendencies that accompany the behavior.

1. The second step is to consciously stop the behavior when you find yourself doing it. We call this “pattern interruption”. Because the habit was unconscious for so long it will take diligence to recognize the behavior. You must be consciously observing yourself – another expression we commonly use is “holding the behavior pattern in your consciousness”.  The key is to be kind to yourself when you observe the behavior and give yourself credit for recognizing the pattern rather than beating yourself up. We must remember how deeply ingrained our habits become – “slipping” into the behavior pattern is very easy to do.

1. The third step is to unravel some of the causes of the behavior pattern. Human behavior relates to needs. The patterns began as a way of trying to meet some needs. Often, those of us who struggle with weight have learned to use food to cope with stress or anxiety. Perhaps the food has become a way of distracting ourselves or a way of masking uncomfortable feelings.

1. The fourth step in the process involves finding new ways of meeting our needs. We call this “making self-honoring choices”. For example: After a long, hard, day I may use tortilla chips and beer to cope with stress. But a self-honoring way to unwind after work might be to go for a walk, take a warm bath or sit and meditate.

1. The fifth step in the process is to practice the new behavior over and over until it becomes a habit.  Behavioral psychologists generally agree that it takes between 21 and 30 days of repeating a practice before it becomes a habit. If walking after work becomes the preferred method of unwinding, than create a routine or ritual where you repeat the behavior consistently day after day. In the first 30 days it is very important that you remain consistent. After 30 days an occasional “missed” day should not matter. Being strategic and finding practices that really fit with your life and lifestyle is tremendously important. We refer to this as “setting yourself up for success” – many of us have become quite adept at unconsciously setting ourselves up for failure.

Becoming aware of your habits and consciously choosing new ways to meet your needs should change more than just your weight – it has the power to change your life. Many of my clients in the Weight Release Program find creative outlets to express their emotions which provide them with much more than simply an alternative to food.

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Freeman Michaels is America’s #1 weight release expert and coach. He is the author of Weight Release: A Liberating Journey. His groundbreaking program uses personal development principles to end the “diet cycle” and help people release weight forever.

Tags: Diet Advice, diet tips, dieting, food, healthy eating

Under Diet Advice Tags: Diet Advice, diet tips, dieting, food, healthy eating