| Food removal |
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1
Throwing away/giving away/eating up leftovers before starting the VLED.
-
2
Not buying undesired food.
-
3
Keeping undesired food out of sight.
-
4
Freezing undesired food so that it's not immediately available during a craving.
|
| Avoidance of… |
-
5
…places where there is limited choice or lack of healthy food options.
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6
… television watching, in order to avoid looking at food adverts or habitual snacking.
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7
…social events with abundance of food.
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8
…shopping in shopping centres; shopping can be done online instead.
-
9
…eating with other people.
|
| Planning |
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10
Planning the logistics of being on a diet; e.g. food shopping/cooking/eating times, attendance of social events, and coming to terms with the plan.
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11
Thinking about and preparing food for the next day.
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12
Cooking in batches and freezing food for quick healthy meals.
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13
Having healthy nibbles at hand (e.g. carrot sticks, pieces of apple etc.).
-
14
Carrying a bottle of water.
|
| Hunger management |
-
15
Drinking water throughout the day.
-
16
Drinking water when starting to feel hungry.
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17
Spreading meals throughout the day.
-
18
Adding spices and herbs to the VLED shakes to increase variability and palatability.
-
19
Drinking the VLED shakes hot or very cold to increase palatability.
-
20
Getting active/distracting oneself from thinking about food (e.g. gardening, hobbies).
-
21
Adding more water to the VLED shakes to increase volume.
-
22
Chewing a gum or a sugar‐free mint.
-
23
Going to bed earlier.
-
24
Allowing oneself a taste of food to satisfy curiosity and prevent cravings.
-
25
Self‐talk and negotiation when tempted, weighing the pros and cons of eating undesired food.
-
26
Reminding oneself of one's goals.
-
27
Reminding oneself of one's success.
-
28
Becoming aware of situations in which one feels tempted.
-
29
Being kind to oneself after a lapse and carrying on with the plan.
|
| Social |
-
30
Telling other people about one's weight loss attempt to prevent temptations from others, to get support and understanding, and to increase the commitment to one's weight loss plan.
-
31
Getting a weight loss ‘buddy’ to share experiences and tips with, to be accountable to, and to facilitate adherence (this would ideally be a partner).
-
32
Getting monitored by a third party, e.g. asking one's general practice for regular weigh‐ins.
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