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Weight Management

Often attempts at weight management are accompanied by feelings of guilt and self-downing thoughts, “I am lazy”, “everyone else can do this easily, why can’t I have will power.” Of course, this type of overactive and extraordinarily mean ‘internal critic’ (would you speak to a friend in this way?) wins out in the end as the individual feels that any attempts are hopeless and they don’t have what it takes.
 
Motivational Cognitive Behavioural Therapy (CBT) supports the individual to manage weight more effectively, in the following ways:

  • Outlining clear and achievable goals and the reasons for wanting to lose weight. People who lose weight effectively have more realistic rather than extreme goals
  • Understand where we established our beliefs in regards to food, eating habits and weight loss. Integrating self-supportive beliefs
  • Are we losing weight for others or ourselves? How does this change our approach? Understanding why we want to lose weight
  • What are the short-term/long-term advantages/disadvantages of embarking on a healthy eating approach
  • Working with thought records to change absolute and rigid thinking, e.g. shoulds, musts, have to…
  • Building delayed rather than instant gratification with self-supportive statements
  • Learning to work with support and independently
  • Establishing a different language about food – healthy and nourishing etc rather than ‘bad’ = ‘I’m bad
  • Mindfulness based stress reduction to manage urges to overeat or eat in a self-sabotaging way
  • Eating in a way that does not bring additional psychological stress (e.g. fad diets)
  • Working to establish a positive body image – not defined by weight
  • Learning to positively manage stress to avoid emotional eating (e.g. eating when lonely)
  • Establishing more effective coping and applied relaxation skills

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Cognitive Behavioural Therapy is a type of psychotherapy that looks at:

  • The way you think about yourself/others
  • What you think about the situation or problem you are experiencing and
  • How what you do and feel is influenced by what you think and believe. It includes a solution-focused approach to problems and supports positive change with CBT worksheets

Mindfulness Therapy is beneficial because Mindfulness supports the body and the mind.

  • Integrating Mindfulness improves mental and physical health
  • It helps to relieve stress and improves clarity of mind
  • Mindfulness is supportive in the treatment of depression, low mood, anxiety and stress reduction
  • Mindfulness also helps people to manage painful emotions
(Harvard Medical School)