5 Ways to Use Cognitive Behavior Therapy for Successful Weight Loss
Brian Wansink, Director of the Cornell Food and Brand Lab, conducted a study on mindless eating. In one group, Wansink provided each participant a tube of similar colored chips and told them to enjoy as many as they would like while watching their favorite tv show. The second group was also given a tube of chips and told to enjoy as many as they wanted while watching tv; however, at each interval of 6 similar colored chips a 7th or 14th chip that was red was included in the tube.
The result was that participants eating the tubes containing all the same colored chips ate more than participants encountering a different color in their tube. The theory is that the different color chip created a pause in eating. Just enough time to consider whether to eat an additional chip! (You can read the research here)
As a weight loss coach by trade and a holistic nutritionist by life, I find that piece of data extremely intriguing. In my practice, I see many clients who are not aware that they have attachments to food that go beyond just what they are eating. I recently attended a seminar in Seattle provided through The Beck Institute. (The Beck Institute was founded by Dr. Aaron Beck who is the creator of Cognitive Behavioral Therapy (CBT) and his daughter Dr. Judith S. Beck.) The seminar exceeded my expectations and I wanted to share with you all some fantastic take always as we quickly approach our swim suit season!
1. WHY STATEMENT – We may all have a “goal” for our weight loss whether that is a number on the scale, a pant size or waist circumference, but have you really asked yourself your true “why” you want to lose weight? Is it that you want to be able to run around outside with your kids, come off your high blood pressure medications, feel better in your body, whatever the real why is, write it down and carry it with you. This can be the most powerful tool to refer to when you feel like losing or maintaining the weight is too much.
2. RESPONSE CARDS – Have sabotaging thoughts? Who doesn’t! Try capturing a sabotaging thought you have often on a small index card with a response to this thought on the back. In times of stress or pressure, it is easy to throw away your weight loss goals and give in to your urges, but having cards to refer to during times of stress can be extremely helpful. Examples of a sabotaging thought: “I can’t keep chips, cookies, and ice cream out of my house and make my kids and family suffer for my weight loss problem” RESPONSE: “I’m entitled to ask my family to make temporary changes to help me stick to my weight loss program successfully. These snacks are not as important as our health.”
Another example might be – Sabotaging thought: “I’ve already blown it for the day so I might as well just keep eating badly and get back on track tomorrow.” RESPONSE: “As soon as I stop “blowing it” I’ll feel better. Every single bite I eat today matters. When I’m on track I feel great about myself, so the sooner I’m on track, the better I will feel.”
3. VISUALIZATION – Have you been at a party where the most beautiful chocolate cake calls your name, you gobble it down only to regret it deeply? Of course you have! You are only human. But ponder this, what if you could take a moment to pause and visualize how you would feel if you ate that cake before gobbling it down? Would you feel guilty? Speak unkindly to yourself? Sabotage the rest of the day because you “blew it”? Or would you feel ok and enjoy all the textures and flavors with no regret? When you can connect with your truth there is a better chance you can make the best decision for you at that time. Now take that same pause and envision what you might feel if you passed on the cake. Does it feel strong? Do you have regrets? Taking a pause in our decision making can allow for us to strengthen our habits in the future.
4. RIDE THE WAVE – I’m going to share with you some ground-breaking data, emotions are not truths. Have you ever thought about that? You can feel anxious when you are having a panic attack and that is a genuine emotion that can cause some pretty intense physiological occurrences in your body. But unless you are going to be eaten by a tiger or are in any actual harm, the anxiety is a feeling but not a true threat. The same can be thought of cravings. I might “have to have” that ice cream and it feels powerful and possibly even life and death. But is it? Have you tried sitting, observing the emotion or feeling from an outside perspective, “Hmm this is interesting.” Be a scientist even, then let the wave crash to shore and move away from you. This takes practice but you can learn more about this specific technique here.
5. REPLACE EMOTIONAL EATING – Many of us have a deep, long, and emotional connection to not only the foods we eat but why and when we eat them. Do you celebrate by taking yourself out to ice cream? If you’ve had a hard day do you tell yourself you deserve that bag of chips? When you are stressed do you mindlessly eat? Sit down and begin a list of alternatives to foods that could replace these knee-jerk responses to different emotions. What things comfort you? A bath, a quiet walk, lighting a candle, listening to classical music, etc. What feels like a genuine non-food reward to your successes? Going for a mani/pedi, seeing a movie, planning a date with your spouse to a comedy club, gardening, etc. When you are stressed, what can you do to nurture your frazzled nerves? A yoga class, prioritizing what must get done and realistically putting aside what doesn’t, asking for help, working on perfectionism, therapy. The ideas need to speak to you.
If you're interested in learning more about weight loss techniques and the personal support I can provide you as a weight loss coach, please contact me katie01johnson@outlook.com. I also host a weight loss support group every Friday from 12-1 p.m. at Peninsula Chiropractic Clinic in Port Hadlock. Come join us!
