Weight Management & Weight Loss

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If you struggle with your weight and body image, you are not alone. Most people have complicated relationships with food, eating, and their bodies. Media and marketing have aggressively promoted an unhealthy ideal of weight and body image. At the same time we have become a very sedentary culture that eats a lot of high calorie food. The result is an epidemic of obesity.

Losing weight is often the easy part; maintaining weight loss almost never is. Sustained healthy weight control is a “head game” that requires a lot of courage, knowledge, insight, tools and effort. Certainly diet and nutrition, as well as exercise and fitness, are important. As for other weight management programs, CBT for weight management includes personalized plans for eating and exercise.

However, CBT for weight management also helps people to acquire the thinking (cognitive) and behavioural skills that are essential for success including how to:

Use CBT techniques to prepare for successful behaviour change
Use CBT techniques to recognize and challenge unhelpful thinking
Design and select a personalized healthy eating and exercise plan
Set realistic goals
Motivate themselves to stick to their plan and eat well even when they don’t feel like it
Resist urges
Deal with setbacks and relapse and get back on track
Manage craving, desire, hunger, and emotional eating
Predict and plan for setbacks due to common triggers such as stress, special occasions, vacations, travel, and unsupportive people
Understand and manage alcohol consumption
Develop healthy relationships with their bodies

Close up of legs getting on a bicycle on a sunny country road.

Sustained healthy weight management is a challenge and CBT techniques can be an important part of the solution. However, because obesity often occurs with other common problems such as mood, anxiety and substance use disorders and often results in a number of serious medical conditions, the first step towards effective weight loss and management is thorough and proper assessment from a physician or psychologist.

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