Practical Weight Management Tools

Advantage Cards (Visual Reminders)

An essential tool is the creation of Benefit Cards. The patient writes a detailed list of all the reasons why he/she wants to lose weight (e.g. "To have more energy", "To reduce knee pain", "To wear the clothes I like"). These cards should be read daily and at times of weakness.

They function as a cognitive anchor that brings long-term motivation to the present, counteracting the impulsive desire of the moment.

It is not enough to "know" that you want to lose weight; you have to actively remind your brain.

Assertiveness in the Face of Social Pressure

Many people overeat because they do not know how to say "no". The patient is trained in assertiveness skills to refuse food offered by others without feeling guilty.

Scripts are practiced such as: "Thank you, it looks delicious, but I am taking care of my diet", or simply "No, thank you".

The idea that one's own well-being is a priority over the possible slight momentary disappointment of the person offering the food is reinforced.

The belief is worked on: "I have the right to decide what goes into my body, regardless of the social context".

Conscious Eating Habits

To combat automatic eating, strict behavioral rules are established: always eat sitting down, slowly and without distractions (no TV or cell phone). When eating while standing or distracted, the brain does not register satisfaction.

The patient is instructed to savor each bite, notice textures and pay attention to the stomach's satiety signals.

Mindful eating allows one to enjoy smaller portions more and to stop when physical hunger has disappeared, avoiding inertial overeating.

Summary

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