Behavioral modification means changing your behavioral patterns. These techniques work only if you repeat them consistently so that they become a part of your routine. Remember that successful behavior modification requires time and patience and is a critical component to long-term weight loss success. For example, when you are used to eating buttered toast and eggs for breakfast but instead choose to have fresh fruits and an egg-white omelet you are modifying your behavior. With time you will convert your junk food cravings into exercise cravings, or your craving for sugar into one for fresh fruits and vegetables.
Eating habits, like all other habits, are formed by repetition. A large number of people eat while watching television or reading, when they are cooking or whenever they walk in to their house. There are also certain moods that trigger your temptation to eat. This may include loneliness, anger, nervousness, boredom, happiness or anxiety. If you have formed a habit to eat in any or all of these circumstances chances are that you will find it difficult to break it. However you can commit yourself to form certain new habits again through repetition. If you genuinely want to reduce those extra pounds then you should certainly modify your behavior whether you like it or not.

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Here are some ways in which you can change your behaviors for the better:
1. Avoid eating while reading or watching television. Then you will be aware of the food you are eating and chances are that you will restrict yourself better.
2. If you are in the habit of eating too fast just try to cut down on your speed. In other words, prolong your meal by eating slowly. In this way you will limit yourself from taking in too many calories.
3. Keep your food items only at a particular place in your house. Avoid keeping them in see- through containers or openly on the counter. This will tempt you to munch on them whenever you feel like.
4. Try to eat in a smaller plate than usual. In this way you will, to some extent, restrict yourself from having more calories.
5. When you are eating either at home or work choose a specific place. At home you can eat only at your dining room and at work perhaps only at the cafeteria. Do not make a habit of eating anywhere. Then it will be easier for you to restrict yourself.
6. Do not remain idle as much as possible. When you have nothing to do you will be tempted to eat. Instead engage yourself in constructive activities like taking a walk, gardening or painting.
7. If you are in the habit of eating out often try to change it gradually.
8. Choose food items carefully while you are dining out.
9. Always include plenty of fresh fruits and vegetables in your diet. Avoid fried and junk foods as much as possible.
10. When you are thirsty do not have sodas or highly sweetened drinks. Instead drink plenty of water. You will feel good and not be dehydrated also.

When you try to change your behavioral patterns it is advisable to seek support from your friends and family members. Let them know that you are taking this important step in your weight loss effort and request them not to offer you unhealthy foods that you have chosen to avoid. You can also get some colleagues or friends who are interested in changing their eating behavior to give you company while you are dining. Make small changes for they are more likely to be maintained. For example you can change one behavior each week. Gradually these will become a part of your daily routine, leading to a healthier lifestyle.

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