CBT-for-Weight-Loss/Maintenance

This is  very challenging for many people. It’s especially hard if you have recently lost a significant amount of weight on a commercial diet program or a specific nutrition plan. Therefore it’s not surprising to find that many of you  are  skeptical about your  ability to be successful at keeping a stable weight, after all it’s true statistically that  Failure to maintain a stable  weight is high! According to the National Weight Loss Registry ONLY 20% of overweight and obese people in the United States have successfully been able to keep a 10% loss or great it off for more than 2 years.

Why is this number so low?

This is because most weight loss   programs don’t really have a  maintenance phase.  The last phase usually just  focuses  on adding calories and reducing food restrictions rather than specific behavior strategies and developing life- long health attitudes. 

Most Weight Loss Programs LACK A REAL BEHAVIOR Element so when you return to social eating and eating off the plan you just go back to bad habits.

Weight maintenance is more about Behaviors than your diet!  

So the GOOD NEWS is that People who are successful at maintaining their weight for longer than 2 years learn about  behaviors and thinking patterns that can keep them at their goal weight. This is about choice and choosing to learn the most important behaviors for you that will give you the BEST life possible. 

Behavior Therapy gives you the  necessary skills  to  learn to make this weight loss change permanent without feeling as though  you are constantly on a “diet”.

So what’ are the Primary Behaviors  to focus on and the types of thoughts to have that keep us motivated to make healthy choices day after day? Read our program book or come visit us for more details. 

Our  CBT weight loss and maintenance program incorporates mindful based therapy, biofeedback and yoga therapy so that it becomes more natural to feel calmer and connect with your body and emotions. We focus on bad habits that lead you astray and changing deep cognitions like  “this is not going to hurt me”, “I already ruined by diet”, or “I need this to make me feel better or included” 

 Here are some basic tips from our program:

Step One. Taking  steps to get on a real weight loss or maintenance program is important. Make a commitment to work on selecting a nutrition plan that feels doable to you. 

Step 2 Get to know how you think about food.

Reviews your thinking styles when it come to food. Do you respond better when you think about food with a set of rules that you apply logically throughout your day or do you do better with a structured or semi structured guideline? We can help you figure that what works best.

Step 3 Monitor your self in a  REAL WAY! Learn to appreciate your scale or measuring tape because the information is real. If you feel emotional then work on challenging  the negative feelings and thoughts and focus on the real information! By establishing a personal monitoring system that works for your emotions and life style you will stay in control rather than becoming blind to your body. 

Step 4 Have a plan in place that is  easily activated by you when your weight  passes the “yellow light zone of comfortable  weight re-gain”. This means when you gain 5lbs learn to react in a way that is healthy not destructive. Practice, support and cognitive restructuring can help you get back on track before its too late!

Step 5 Learn how to assess how you spend your time against what you SAY you want out of life AND then  resolve conflicts with actions plans.  Our programs provides tools to help you figure out where you have control and freedom in places that you felt trapped or lacking in any options!

Step 6 Develop a healthy reward system that rewards you for working on intentional goals not just good outcomes. Motivation is key- learn how to stay motivated about your body!

Step 7 Learn to practice acting like a thin person during  challenging situations.  

For more information about Cognitive Behavior Therapy Services in New York City or Psychologist Services for other problems in New York City or through skype please contact our offices at 212-631-1133 or DrJayme@asktheCBT.com

For more on Cognitive Behavior Therapy for Weight loss visit our sister site at www.SculptNYC.com or contact us