Are you trying to lose weight but haven’t been successful through diet and exercise alone? Changing your diet involves more than eating different foods. It involves changing your thoughts and behaviors related to food. We can help develop a plan that is easy to follow and doesn’t leave you feeling deprived. Elika MFT keeps it simple and breaks it down into manageable steps for you by offering CBT Weight Loss Therapy.
Research studies suggest that dieting alone doesn’t work for long-term weight loss. In one study, less than 20% of obese participants were able to lose 5% body weight and keep it off for 5 years.
Have you ever noticed that ever time you start a new diet all you can do is think about food? Thinking about what you can eat, upset about what you can’t eat, and anticipating when you actually get to eat again. Dieting can also have negative side-effects, including irritability, depression, and anxiety. The most effective weight loss programs are those that combine diet, exercise, and psychological intervention.
Cognitive Behavior Therapy for Weight Loss (CBT Weight Loss), is based on traditional Cognitive-Behavioral principles of planning what to eat, scheduling one’s day to include food shopping and mealtimes, creating an environment that supports weight loss and planning for “high-risk’ situations, such as birthday parties and weddings.
In a Swedish study, the group randomized to receive Cognitive Therapy lost more weight and kept it off over the next 18 months, while those assigned to a waiting list gained weight over the same period.
Cognitive Behavioral For Weight Loss Tips
- Schedule your day to allow adequate time for buying, preparing and eating healthy food. It can be helpful to set an alarm so you don’t get stuck watching TV or working at the computer.
- Stock up on healthy snacks that you enjoy. Maybe it’s the crunchiness of carrots, the texture of string cheese, or the smoothness of a veggie smoothie. Drinking water throughout the water also helps.
- Communicate with family and friends to let them know about your healthy and weight loss goals. Ideally, working on weight loss together with a friend or family member means you can encourage and support each other and help keep each other on track. If nothing else at least they won’t offer you extra cookies or fries!
- Pay attention while eating. Avoid eating at the computer, while driving, or multitasking while you eat. Focus on how the food tastes and it’s texture. Pay attention to signs that you are full and learn the cues that you are hungry.
- Visual and remember your weight loss goal. Imagine what it would be like if you weighed less, improved your health, and felt better about yourself. Make a list of why losing weight is important to you. This will help you when you feel discouraged or tempted.
- Develop an “I can do it” attitude. Research shows that confidence that you can reach your goal, actually helps predict your success. If you catch yourself thinking negatively, switch to thinking about other situations in which you successfully learned a new behavior.
Behaviors For Successful Weight Loss
1. Goal setting.
Goals should be specific and realistic. If you can’t measure it you can’t track it.
For example, a goal to go for a walk 2 times a week is specific and measurable. Having fruit when you crave sweets instead of cookies or candy is also a specific weight loss goal. Set goals around things that you have personal control over.
Instead of beating yourself up for not reaching a goal, check in and monitor your behaviors. Notice any barriers, identify challenges and pay attention to physical and emotional cues. It’s normal to have bad days and fall off the cookie truck. Don’t beat yourself up, instead recognize and put a plan in place so that it doesn’t keep happening.
4. “I think I Can” Attitude
Our thoughts, become reality. If we go into a situation, doubting ourselves, and believing we will fail-we reduce that chances of succeeding. It is vital to your weight loss goal to not just focus on the behavior but also on your confidence to achieve the behavior change.
Research shows that Cognitive-behavioral therapy (CBT) has proven to be effective in weight reduction.
Ready to make a change? Contact Elika for a complimentary 20 minute consultation.