People who try to lose weight mostly do so by focusing heavily on nutrition and exercising. Of course, there is nothing wrong with that approach, but our point is that when overweight or obese people take into consideration a change in their perspective and mindset regarding their weight loss journey, they see better and long-lasting results.
According to Jennifer Shapiro, the Director of everyBody Behavioral Health and a licensed Clinical Psychologist, the connection between losing weight and mental health is like a “chicken and egg” scenario. Many obese people also experience depression, binge eating disorders, low self-esteem, and other psychological problems. In fact, the International Journal of Obesity suggested in a 2012 report that high-fat diets and the resultant weight gain lead to neurological changes, which increase the risk of depression and even cause addictive behavior.
Having this type of cause-and-effect relationship, mental health and weight loss are two areas that have seen a lot of merging in recent years. The best weight loss centers have officially added licensed clinical psychologists as their team members, and dedicated emotional eating and binge eating therapy practices have been initiated to help men and women lose weight more comprehensively.
The way counseling aids in the process of losing weight is by changing the perspective people have about their body image and understanding the root cause of behaviors that act as an impediment to the entire journey.
It must be understood that only counseling or just focusing on diet and exercise may not be as good a strategy to keep the extra weight at bay. Instead, it is suggested that while keeping track of the essentials of losing weight (diet and exercise), one must take up therapy to achieve long-lasting results.
When the mindset changes for the better, that is when we are able to feel and look healthy. Therapy can also help treat conditions that may be the cause or the effect of being obese, such as eating disorders or body dysmorphic disorder. Many other mental health conditions can lead to weight gain, and being overweight may also lead to several mental health issues. That is where counseling and therapy for losing weight become even more critical.
A mental health professional understands your situation to identify negative thoughts and behavioral patterns, then works on changing them so that you are able to cultivate habits that help you. This is done by involving cognitive-behavioral therapy (CBT) as a starting point for weight loss therapy. Other severe conditions related to bad eating habits or extremely negative thinking patterns may need different therapies, all of which will be determined by your mental health care provider.
Cognitive Behavioral Therapy for a Healthier Body Image
Cognitive-behavioral therapy is basically a form of talk therapy that aims at understanding how thoughts drive behavior. During therapy sessions, a certified CBT therapist discovers the reasons why a person engages in activities that don’t let them lose weight, such as stress eating or skipping workouts. Once those thought patterns and behaviors are identified, the therapist works on changing them through a structured approach to establish healthy habits.
CBT also prioritizes developing a healthy body image, self-efficacy, and a sense of worth. All of this is achieved by increasing motivation, setting realistic goals and expectations out of their journey, identifying barriers to change, challenging distorted beliefs about oneself, food, and weight, identifying triggers to unhealthy eating, regulating mindfulness practices, engaging in self-regulating and self-soothing skills to handle the uncomfortable feelings arising out of the excess weight and related issues.
The significant steps involved in CBT for losing weight, in terms of what you will be doing, are discussed below:
Set Goals with Your Counselor
A trained counselor has a deeper understanding of how the body and mind work to give the best results in this situation. You may be charged up to lose 10 kgs in a week, but that is certainly not a healthy way to go; plus, the sooner you shed those pounds, the sooner they will build up as you return to your normal routine. When losing weight, it is crucial to not just do it for the short-term, but a long-term vision will help in keeping you healthy.
Start Small
One of the things that a counselor does in systematic goal-setting is asking you to start small. They will never suggest you run for 15 km at a stretch but will motivate you to start the workout regime with a 20-30 minute brisk walk. In dietary regulations, they may entail the contribution of a dietitian who will give you meal plans that help in losing weight rather than making you starve all day long.
Keep Realistic Expectations
These days, people look at the social media profiles of celebrities and influencers who seem to be doing very well while planking for 20 minutes or always showing-off meals that adhere to the toughest of health standards. Even though they do it all with good intentions, the person behind the screen takes it way too hard on themselves and starts to either engage in those activities or feel guilty for not being able to do so. That is where your counselor can help you by setting realistic and practical expectations for your weight loss journey. When the goal is to be healthy, starting the path to those goals shall also be healthy. Don’t you think so?
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Start Journaling
The therapist may ask you to self-monitor by creating food and workout journals. This can be done for weeks or even months, depending on the results you may want to achieve. Journaling helps you stay honest (to yourself and the counselor) by keeping track of everything you are eating and every workout you are doing. And when you look at how many times you could do it well, you also feel motivated to keep getting better at it.
Avoid Your Triggers
Apart from understanding where your triggers are coming from, the counselor may also ask you to control those triggers. This can be done by not keeping unhealthy food items in your home, using smaller plates, and focusing more on the food than being lost on the phone or TV. You will learn to be mindful of your thoughts and actions to avoid the triggers.
Seek Weight Loss Therapy from a Trusted Provider with Docvita
If you or any of your loved ones have been trying to lose weight without seeing any success, then you should consider seeking weight loss therapy. The initial sessions will help you understand the underlying reasons why that weight keeps coming back, which is undoubtedly the most frustrating part of it all.
Much of the success starts in the mind, and when the core beliefs regarding your health are not healthy, then just diet and workouts won’t be of much help. To completely and comprehensively become healthier, book a weight loss therapy session from certified therapists at DocVita, who would be able to help you become fit in the mind as well as the body.