Understanding Our
Behavior
John B. Bartholomew, Ph.D.
Professor
The University of Texas at Austin
Approaches to
Weight Loss
• Low Calorie Diet
• Track eating, and reduce portion size and/or ingredients
to limit calories
• Meal Replacement
• Replace one or two meals with low calorie options
• If the total calorie of the plans are equivalent, results
should be similar, but…
Weight Loss
Outcomes
Behavioral
Regulation
Selfmonitor
Behavior
Change
Comparison
Affective
Response
Problems in
Regulation
Selfmonitor
Behavior
Change
Comparison
Affective
Response
Self-monitoring
• All behavior regulation begins with self-monitoring
• Do we actively avoid monitoring?
• Is food set-up not to monitor?
• People eat as much as in on their plate
• People eat more as food is easier to reach (M&M’s)
• Meal replacement simplifies monitoring
• Are we monitoring the right factor?
• Eating behavior
• Weight loss
• How we look in a black dress
Problems in Regulation
Self-monitor
Behavior
Change
Comparison
Affective
Response
Comparisons
• Behavior cannot be understood without consideration
to some standard
• What is our standard?
• Magazine cover models
• Friends and co-workers
• High school weight
• How easy is to compare?
• Tracking calories vs did I eat more than my replacement
meal?
Problems in Regulation
Self-monitor
Behavior
Change
Comparison
Affective
Response
Affective Response
• Successful comparison leads to positive feelings
• This provides motivation to continue
• Failure to meet standard leads to negative feelings
• This provides motivation to change
• Speed with which we move toward or away dictates the strength of
those feelings
• How fast do I expect?
• Challenges:
• Behavior can lead to negative feelings
• Does the replacement taste good?
• Am I embarrassed to eat a salad at work?
• Am I eating enough not to feel hungry?
• Can result in excessive negative feelings and reproach
• Respond with a vow to never diet again!
Problems in Regulation
Self-monitor
Behavior
Change
Comparison
Affective
Response
Behavior Change
• We respond with a change in behavior so as to reduce
the negative mood
• We continue the behavior to maintain a positive mood
• This is independent of our goal
• There are other ways to modify mood
• The behavior we change depends upon the what we
are monitoring
• Can we just dress better?
What is our motivation?
What do we monitor?
Weight
We must establish complimentary goals to keep this spinning
Complimentary goals
Diet
Weight
Exercise
Competing or
Complimentary goals
Diet
Selfpresentation
Weight
Exercise
Behavior
Norms
Competing or
Complimentary goals
• Goals are established and monitored to compliment
the primary source of motivation
• Diet and exercise are monitored to support weight loss
• Meals are replaced to reduce calories
• Other goals exist that may compete with the primary
source of motivation
• How do I want to be perceived at a party?
• How much do the replacement meals cost?
• If we are aware of these interaction we are better able
to regulate
Take Home
• If you want to change a behavior
• Focus on behaviors that can be monitored and maintained
• Select an accurate standard for comparison
• Recognize that change is slow
• Who is happy losing 12lbs in a 6 weeks?
• Stay focused on your ultimate goal – not the frustration that
you will feel from time to time
• Do not let one loss turn into two