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Behavior Therapy Techniques (cont'd)
• Self-monitoring
▶ The f requency of self-monitoring is signif icantly related to weight
loss.
▶ Regular body weights
▶ Other routine self-anthropometric measurements (i.e., calipers or
other home testing for percent body fat, tape measure for waist
circumference or muscle mass, etc.)
▶ Food diaries (including online services or mobile applications)
▶ Physical activity logs and pedometer/accelerometer measures
▶ Sleep monitoring
▶ Photo journaling
• Behavioral contracting (non-food related rewards)
▶ Tokens of reward
▶ Financial incentives
• Problem solving, social support, and other reinforcement
contingencies
▶ Stress management
▶ Establish alternative back-up procedures to engage during times
that challenge adherence to agreed upon plans (e.g., stressful
periods, life changes, etc.)
▶ Health care team support
▶ Mental-health professional
▶ Faith-based interventions
▶ Other group or social support
▶ Commercial weight loss/maintenance programs
▶ Encourage interactions with others that may provide positive
recognitions for successes
