CBT For Weight Loss

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The concepts from Cognitive Behavioral Therapy (CBT)  can be especially helpful when trying to lose weight.  In this week’s ReadersINC blog post, Anthony Healy, a personal trainer at Vivacia, outlines ideas on motivation for weight loss.  Each of these ideas is an example of techniques learned during Cognitive Behavioral Therapy.

buy canibus Lyrical law legal buy viagra online canada Here are Anthony’s top tips on how to motivate yourself to lose weight:

1. Decide why you want to lose weight

Is it to look good in a bikini, to feel better about yourself or another reason?

2. Set goals

‘Lose weight’ is too vague. You need a clear and achievable goal, such as ‘lose 10lb in 10 weeks’. Write down how you’re going to achieve this, such as ‘run three times a week’ or ‘go to the gym every Monday, Wednesday and Friday’ and STICK TO IT.

2. Create visual goals

Visual cues are a great motivator. If you want to look good on the beach in a size 10 bikini then buy that bikini (or dress for special occasion/favorite pair of jeans) and hang it outside your wardrobe.

3. Write a morning mantra

Write and then read a motivational mantra every day. Make the goal seem like something that has already having been achieved,

E.g. “I have successfully lost 10lbs, and I am about to board the plane for Spain at Heathrow airport. I can’t wait to get to the beach in my yellow bikini….”

By doing so you get the good feelings associated with the goal ahead of time.

4. Kick the bad habits

Long-term transformations take time.

To get quick results and keep the weight off you need to kick bad habits.

In the beginning you need to go cold turkey. For many people the enemy is booze, processed food and/or sugar in all its forms – most obviously, chocolate and sweets.

Giving these up for at least 6-12 weeks “breaks the back” of the usual suspects, forms some good eating habits, and brings about those quick results – which will keep you motivated and “hungry” for more success.

5. Think positive

With sufficient motivation anything is achievable, and those obstacles can now be overcome.

CBT for Weight Loss in Dallas

Weight LossLooking for CBT for Weight Loss in the Dallas area?  Uptown Dallas Counseling can help.

From The Beck Diet Solution workbook:  Feeling deprived is a state of mind. You can limit yourself to one cookie and think, “This is so unfair, I wish I could eat more, this really stinks,” OR you could limit yourself to one cookie and think, “It’s not all-or-nothing. I can still have one cookie and lose weight. Good for me for stopping here, this will really help me reach my goals.”

If you are looking for help in using CBT for Weight Loss in Dallas, Uptown Dallas Counseling can help.