Research shows that Cognitive Behavioral Therapy (CBT) is the most effective therapy for conditions like depression and anxiety. More so than medication alone. But not only has it been shown effective in improving problems associated with those conditions, but also in improving diet and exercise. So why do so few people know about it?
First, let’s get into what CBT is.
CBT seeks to recognize and combat negative thought patterns to evaluate how we think about ourselves, other people, and the world around us.
One of the first steps is identifying goals, triggers, behaviors, and obstacles to goals. Another aspect is learning to manage and reframe negative and unhelpful thoughts.
Simply put, a situation can trigger an emotion that can lead to a certain behavior/reaction. CBT interrupts this cycle by saying we can change our thoughts about that situation in order to then change our feelings and actions.
First, we have to become aware of our thoughts and emotions and how certain situations influence them. This is not simple talk therapy.
I first became fascinated with CBT when I saw its effectiveness in treating my own anxiety, and also when I learned CBT could be tailored to different conditions, such as CBT-I, cognitive behavioral therapy for insomnia.
With so many specializations, I had to ask, is this therapy established for weight loss? That’s when I came across CBT-OB.
CBT-OB combines traditional treatment for weight loss with cognitive therapy. So alongside goal setting, stimulus control, relapse prevension, behavioral substitution, and a bunch of other dreadful sounding terms are individualized cognitive techniques.
CBT-OB seeks to identify the cognitive processes that contribute to dysregulated or unhealthy eating patterns to manage sustained weight loss, rather than focus on behavior therapy that only leads to short term, unsustained weight loss. CBT-OB is the secret to losing the pounds and keeping them off.
At the end of the day, weight loss technique is not a one size fits all. But including effective psychological techniques and procedures may be a great change from yo-yo dieting and fad diets.
What thoughts and behaviors get in the way of your weight loss goals?