CBT increases the chances of successful weight loss – two tips to try today

rsz_2resized_diary_postit 2Cognitive Behavioural Therapy can help you keep to a healthy eating regime, stick to a diet and achieve long-term weight loss. This is because it focuses on how you think and feel about yourself, and how you behave around food and in food situations.

It’s a psychological programme and not a food plan. And here’s how it works:

  1. You choose any nutritious diet.
  2. Then CBT will help you learn how to talk back to the voice in your head that stops you succeeding.
  3. Say goodbye to all those “I don’t want tos”, “I don’t have tos” and “I can’ts” in your head.

You and your CBT counsellor plan some good ways to resist temptation so that you don’t give up and abandon your good intentions. CBT also addresses the feelings of guilt and looks at how to stop beating yourself up every time you eat something extra.

You can even start some small steps today. Here are a couple to try:

  1. The “if….. then……” rule

If you find it really hard to resist food, work out what you can do when you are about to eat those chocolates or scoff that cheese, or you are tempted by another slice of cake or a portion of chips.

If I sit down with the Christmas tin of chocolates, then I’ll get up and make myself a hot drink/low-calorie drink/healthy snack.

If everyone orders a pudding at the night out, then I will order a coffee.

If I open the fridge to raid the cheese/leftover pud/hummous, then I will close the door, leave the kitchen and the craving will pass.

  1. Body confidence

The next time you look at yourself in the mirror, focus on one part of your body that you like.

For example, do you have great shoulders, lovely feet, beautiful eyes, shapely calves, strong hands? Then tell yourself what you like and why. You can even say this out loud – that’s even more effective.

Consider a programme of CBT to back-up your motivation and achieve the goal you want. Together we will change how you think about food so that you lose weight and keep it off successfully.

Sessions will cover:

  • Negative thinking
  • Bingeing
  • Bargaining
  • Emotional eating
  • Cravings & hunger
  • Staying motivated
  • Feeling deprived
  • Body confidence
  • Self-esteem
  • Rewards without food
  • For more information on CBT and weight management, please contact westend counselling on 07758 111499 or info@westendcounselling.co.uk.
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