Why Behavior Change is Important in Nutrition Counseling?
- Nargis Akhter
- Jun 17, 2025
- 3 min read
Updated: Jun 27, 2025
Nargis Akhter
June 16 | 2025
The root of any sustainable, long-term change is in change in behavior. We all carry some good habits and some not so good ones. Adopting new habits and breaking old ones can be challenging. Lasting, visible results can only be possible with an effective behavior change strategy. When we think about habits, most of us have well established habits and daily basis we make choices out of automatic responses.
Objectives:
Be able to understand science behind behavior change
Recognize stages of behavior change
Be able to follow strategies for behavior change
There are distinct categories of behavior change. Going to touch just the one that I feel is easy to understand.
Episodic Behaviors
As the name implies, this kind of behavior is done once or periodically. Like getting a flu shot or vaccination.
Lifestyle Behaviors
These are based on long term behavior strategies like healthy eating habits, regular physical activity.
Behavior change is not a linear process, meaning that it does not progress straight from one stage to the next, and has a starting point and an ending point. It is the opposite; it can make sudden changes or seems to go in different directions. Understanding the science behind behavior change is the key.
Stage 1 – Pre-Contemplation
In this stage, individuals are not yet considering change and may not recognize that a problem exists. They often defend their current behavior and don’t see it as an issue—this stage is commonly referred to as the “denial” stage.
Characteristics:
Not acknowledging the problem
In denial or unaware of the consequences
Techniques to Overcome:
Practice mindful reflection on current behaviors
Explore the underlying purpose behind those behaviors
Consider the potential outcomes of not making a change
Stage 2 – Contemplation
At this stage, individuals are beginning to consider change. They are weighing the pros and cons of their current habits. On one hand, they recognize the benefits of change; on the other, they focus on the short-term costs or discomforts that come with long-term improvement. This stage can be brief—or it can last indefinitely.
Characteristics:
Aware of the problem, but not ready to take action
Struggling to leave their comfort zone
Ambivalent about change
Techniques to Overcome:
Honestly evaluate the pros and cons of changing
Reflect on how the current behavior aligns with personal goals and values
Envision the long-term benefits
Stage 3 – Preparation / Determination
This is the transition from awareness to planning. Individuals in this stage are actively researching and preparing to make a change. They are motivated and gathering tools, resources, and support systems. It’s often called the “research phase.”
How to Identify This Stage:
“I need to make a change.”
“What steps do I need to take?”
Seeking information, reading articles, talking to others
Note: Many people skip this stage and jump from contemplation to action—often resulting in short-lived changes due to lack of preparation.
Stage 4 – Action / Willpower
In this stage, individuals are actively working on changing their behavior. They are applying strategies and using willpower to stay on track. They’re also open to learning and adjusting as they go.
Characteristics:
Taking practical steps toward change
Engaged and motivated
Open to feedback and new information
Stage 5 – Maintenance
This is the stage of sustaining the new behavior over time. It’s about preventing relapse and integrating the change into one’s lifestyle.
Why is Maintenance Important?
Our behaviors reflect our values—whether it’s family, faith, friendship, or health. For example:
A person who values health likely maintains a healthy routine.
Someone who values family invests in quality time with loved ones.
Note: Our behaviors are shaped by a mix of influences: family, friends, culture, socioeconomic status, work, and environment. Recognizing these can help sustain change long-term.
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