{"id":620890,"date":"2023-03-22T17:49:35","date_gmt":"2023-03-22T22:49:35","guid":{"rendered":"https:\/\/news.sellorbuyhomefast.com\/index.php\/2023\/03\/22\/how-can-cognitive-behavioral-therapy-cbt-help-with-weight-management\/"},"modified":"2023-03-22T17:49:35","modified_gmt":"2023-03-22T22:49:35","slug":"how-can-cognitive-behavioral-therapy-cbt-help-with-weight-management","status":"publish","type":"post","link":"https:\/\/newsycanuse.com\/index.php\/2023\/03\/22\/how-can-cognitive-behavioral-therapy-cbt-help-with-weight-management\/","title":{"rendered":"How Can Cognitive Behavioral Therapy (CBT) Help With Weight Management?"},"content":{"rendered":"<div id=\"main-container\" tabindex=\"-1\" data-js=\"main-container-2\">\n<article data-chronicle=\"091e9c5e8222f144\" data-e2e=\"dart-medref\" data-page=\"1\" data-module-type=\"dynamic-article\" data-artid=\"8c513473-eeef-4ccb-8850-cbd920a7e108\">\n<header><\/header>\n<div>\n<div data-page=\"1\">\n<section>\n<p><span lang=\"EN\">Can your thoughts and feelings be linked to your weight?\u00a0<\/span><\/p>\n<p><span lang=\"EN\">Experts say yes. Cognitive behavioral therapy (CBT) is a popular form of talk therapy that focuses on how your thoughts, feelings, and behaviors are connected. It\u2019s effective for a wide range of issues. Those include helping you reach and keep a <\/span><a href=\"https:\/\/www.webmd.com\/diet\/guide\/healthy-weight\" id=\"1429a8b4-81dd-49e3-b5ca-42edab1efcd5;guide_chapter\">healthy weight<\/a><span lang=\"EN\">.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">In the WebMD webinar &#8220;How Can Cognitive Behavioral Therapy (CBT) Help With Weight Management,&#8221; Rachel Goldman, PhD, explained to more than 2,200 attendees how CBT techniques can be key in managing your weight.<\/span><\/p>\n<p><span lang=\"EN\">\u201cThese are also referred to as lifestyle modifications, behavioral interventions, or behavioral weight control,\u201d said Goldman. \u201cThey provide people with a set of skills to achieve a healthier weight while learning how to handle barriers and potential challenges along the way.\u201d<\/span><\/p>\n<\/section>\n<section>\n<h2 id=\"8c513473-eeef-4ccb-8850-cbd920a7e108-1-2\">Viewer Polls and Questions<\/h2>\n<p><span lang=\"EN\">In a viewer poll during the webinar, almost half of the respondents said stress is the most likely emotional trigger for overeating. Another poll showed 28% of viewers interested in how CBT can help manage that stress and curb comfort eating.\u00a0<\/span><\/p>\n<\/section>\n<section>\n<p><i><span lang=\"EN\">Question: It seems like an emotional trigger for overeating is:<strong>\u00a0<\/strong><\/span><\/i><\/p>\n<ul>\n<li><span lang=\"EN\">Stress: 47%<\/span><\/li>\n<li><span lang=\"EN\">Boredom: 33%<\/span><\/li>\n<li><span lang=\"EN\">Loneliness: 6%<\/span><\/li>\n<li><span lang=\"EN\">Sadness: 6%<\/span><\/li>\n<li><span lang=\"EN\">Something else: 5%<\/span><\/li>\n<\/ul>\n<p><i><span lang=\"EN\">Question:\u00a0I\u2019m interested in how CBT can help someone:<\/span><\/i><\/p>\n<ul>\n<li><span lang=\"EN\">Better control what they eat: 37%<\/span><\/li>\n<li><span lang=\"EN\">Manage stress to avoid eating for comfort: 28%<\/span><\/li>\n<li><span lang=\"EN\">Get motivated to exercise: 18%<\/span><\/li>\n<li><span lang=\"EN\">Improve how they feel about their body image: 13%<\/span><\/li>\n<li><span lang=\"EN\">Something else: 2%<\/span><\/li>\n<\/ul>\n<p><span lang=\"EN\">Goldman also answered viewer questions during the webinar. Those included:<\/span><\/p>\n<p><i><span lang=\"EN\"><strong>\u201cWhy do people eat out of stress?\u201d<\/strong><\/span><\/i><br \/><i><span lang=\"EN\"><strong>\u201cHow can CBT be used to stop the habit of snacking at midnight?\u201d<\/strong><\/span><\/i><br \/><span lang=\"EN\"><strong>\u201c<\/strong><\/span><i><span lang=\"EN\"><strong>How can you avoid or control snacking in social settings that revolve around food?\u201d<\/strong><\/span><\/i><\/p>\n<p><span lang=\"EN\">Eating in response to an emotion like stress is common, Goldman explained. Maybe it became a habit to overeat or eat unhealthily on stressful days. When we eat certain foods, the reward center of our brain activates and it makes us feel good &#8212; and makes us want it again. If we\u2019re feeling stressed, the immediate satisfaction we get from food is what we go to. This can become an issue if it\u2019s your go-to coping mechanism for stress.<\/span><\/p>\n<\/section>\n<\/div>\n<div data-page=\"2\">\n<section>\n<p><span lang=\"EN\">When we snack at midnight, we might think we\u2019re hungry but we\u2019re actually thirsty or tired. First, pause before you grab a snack. Ask yourself, are you just automatically grabbing the snack? If you\u2019re actually hungry or if you just want to enjoy it, eat it. But first pause and identify what you\u2019re doing.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">If you don\u2019t need or want it, substitute the behavior. Have a glass of water, some herbal tea, hot water, or just go to bed.<\/span><\/p>\n<p><span lang=\"EN\">Social eating may be something you want to prepare for. Don\u2019t walk into events super hungry. It may be helpful to eat a little bit before you go somewhere. But remember, social eating is OK if you want to and if you feel in control.<\/span><\/p>\n<p><i><span lang=\"EN\"><strong>\u201cHow can someone find a therapist skilled in using CBT for weight management?\u201d<\/strong><\/span><\/i><br \/><i><span lang=\"EN\"><strong>\u201cHow can you create accountability during a weight loss journey when you don&#8217;t have access to a registered dietitian?\u201d<\/strong><\/span><\/i><br \/><i><span lang=\"EN\"><strong>\u201cHow can you avoid getting discouraged during a weight loss journey?\u201d<\/strong><\/span><\/i><\/p>\n<\/section>\n<section><pagebreak><\/pagebreak>\n<p><span lang=\"EN\">You can find a therapist through the Obesity Action Coalition (OAC), Psychology Today\u2019s \u201ctherapist\u201d button, or with a simple Google search of providers in your area, Goldman suggested.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">But if you don\u2019t have access to a professional, you can make use of self-monitoring to stay accountable. The key, Goldman said, is to be consistent, patient, and persistent. Be kind to yourself.<\/span><\/p>\n<p><span lang=\"EN\">You can also create a team of supportive people in your life. Find a friend who you can be accountability buddies with.<\/span><\/p>\n<p><span lang=\"EN\">She also pointed to apps or social media experts that can provide information that\u2019s less costly than a dietitian.<\/span><\/p>\n<p><i><span lang=\"EN\"><strong>\u201cIs weight loss possible after menopause?\u201d<\/strong><\/span><\/i><br \/><i><span lang=\"EN\"><strong>\u201cWhat are the weight loss challenges associated with being postmenopausal?\u201d<\/strong><\/span><\/i><\/p>\n<p><span lang=\"EN\">Weight is not all about calories in, calories out, Goldman said. There\u2019s more that goes into that, like hormonal changes. During menopause, it\u2019s first important to be mindful of your sleep.<\/span><\/p>\n<p><span lang=\"EN\">To understand your body during menopause, she said, you might seek help from your doctor and get lab work done. This will help you understand what\u2019s going on with your hormones. Regulating your hormones is important because they play a role in weight management.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">Another tip is to think about what worked for you when you were premenopausal, Goldman said. What did you do differently (in terms of your eating, sleeping, or other habits) when you felt good about your body and your weight?<\/span><\/p>\n<\/section>\n<\/div>\n<div data-page=\"3\">\n<section>\n<h2 id=\"8c513473-eeef-4ccb-8850-cbd920a7e108-3-6\">What Is CBT for Weight Management?<\/h2>\n<p><span lang=\"EN\">Before CBT was a part of treatment for weight management, experts only focused on how your behaviors affected your weight.\u00a0 But as time went on, CBT became recognized as an effective part of some weight management plans.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">Now, doctors understand that your weight is affected by many more things than just your behaviors. Today\u2019s treatment of obesity and weight management is more complex. It focuses on many areas including your past experiences and present-day lifestyle changes.<\/span><\/p>\n<\/section>\n<section>\n<p><span lang=\"EN\">The way you understand and think about something can affect how you feel and behave. CBT techniques shift your thoughts and emotions.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">These tools include:<\/span><\/p>\n<p><span lang=\"EN\"><strong>Goal setting.\u00a0<\/strong>CBT focuses on both long and short-term goals. \u201cDefine your long-term goal and then think backwards. Ask yourself how you\u2019re going to get there,\u201d Goldman said. Create short-term goals that lead to your main goal. Focus on small steps that relate to your behaviors.<\/span><\/p>\n<p><span lang=\"EN\">You\u2019ll create your goals with the \u201cSMART\u201d goal-setting tactic. These are:<\/span><\/p>\n<ul>\n<li><span lang=\"EN\">Specific<\/span><\/li>\n<li><span lang=\"EN\">Measurable<\/span><\/li>\n<li><span lang=\"EN\">Attainable\/achievable<\/span><\/li>\n<li><span lang=\"EN\">Relevant\/realistic<\/span><\/li>\n<li><span lang=\"EN\">Timely<\/span><\/li>\n<\/ul>\n<\/section>\n<section>\n<p><span lang=\"EN\">But it\u2019s important that you avoid specifics like weight goals, or the words \u201cless,\u201d \u201cmore,\u201d or \u201cbetter,\u201d she said.\u00a0<\/span><\/p>\n<p><span lang=\"EN\"><strong>Self-monitoring.\u00a0<\/strong>You can self-monitor almost anything. With CBT, you may focus on your food, emotions, activity, sleep, weight, or feeling of fullness. These are all data points that can help you in your weight management journey.<\/span><\/p>\n<p><span lang=\"EN\">You can monitor the food you eat through a food diary. This can help keep track of the type of food you consume, the time you eat, and how much. You can do this through a diary you create or with a phone app like MyFitnessPal, FitDay, or SparkPeople.<\/span><\/p>\n<p><span lang=\"EN\">But it\u2019s not a good idea for everyone. \u201cFood can be unhealthy to monitor for someone with a history of an eating disorder or disordered eating,\u201d said Goldman.<\/span><\/p>\n<p><span lang=\"EN\"><strong>Mindful eating habits.\u00a0<\/strong>This can help you be more aware of food in general. <\/span><a href=\"https:\/\/www.webmd.com\/diet\/mindful-eating\" id=\"2b883e82-b45b-4c78-9320-9a7226876a67;medical_reference\">Mindful eating<\/a><span lang=\"EN\"> isn\u2019t a diet. It\u2019s a tool that can help you learn your own habits around food. You might pay special attention to times you eat out of emotion, when you eat, the quality of your meals, or feelings you have about different foods.<\/span><\/p>\n<\/section>\n<\/div>\n<div data-page=\"4\">\n<section>\n<p><span lang=\"EN\">Mindful eating can remind you to savor moments and slow down during meals.<\/span><\/p>\n<p><span lang=\"EN\"><strong>Cognitive restructuring.\u00a0<\/strong>Our thoughts are powerful. \u201cSome thoughts are helpful, but others aren\u2019t,\u201d Goldman said. \u201cThe key of cognitive restructuring is that we identify, challenge, and change or tweak our unhelpful thoughts.\u201d<\/span><\/p>\n<p><span lang=\"EN\">With weight management, unhelpful thoughts may hold you back. Goldman pointed out some harmful thoughts:<\/span><\/p>\n<ul>\n<li><span lang=\"EN\">\u201cAll or nothing thinking,\u201d which makes it hard to find a happy medium. For example, if you can\u2019t work out for a full hour, you might give up on an exercise for that day completely.<\/span><\/li>\n<li><span lang=\"EN\">\u201cOvergeneralizations,\u201d which include defeating self-talk like \u201cI can never reach my fitness goals,\u201d or \u201cI\u2019ll never be able to lose weight.\u201d\u00a0<\/span><\/li>\n<li><span lang=\"EN\">\u201cJumping to conclusions&#8221; assumes things that may not be true. You might decide you\u2019re already doomed before you even start.<\/span><\/li>\n<li><span lang=\"EN\">\u201cShould statements\u201d might make you feel that you \u201cshould\u201d go to the gym for a certain amount of time each day or that you \u201cshould\u201d be able to lose a certain amount of weight. But these comments put you in a negative mindset. Focus on small steps that are doable in your life right now.<\/span><\/li>\n<\/ul>\n<\/section>\n<section><pagebreak><\/pagebreak>\n<p><span lang=\"EN\"><strong>Behavior changes.\u00a0<\/strong>Since your thoughts and emotions shape your behavior, it\u2019s important to avoid negative ones. If you can rewire your thinking, you\u2019ll have more success with weight management.<\/span><\/p>\n<p><span lang=\"EN\">But this can be difficult. Maybe you\u2019ve had negative, automatic thoughts for years. To help overcome them, Goldman suggests you:<\/span><\/p>\n<ul>\n<li><span lang=\"EN\">Be compassionate with yourself and validate your feelings. Stay away from toxic positivity, too. Weight loss is hard and it\u2019s OK to admit that.<\/span><\/li>\n<li><span lang=\"EN\">Become more aware of your thoughts and practice mindfulness. Ask yourself if your thoughts are helpful, how they make you feel, and what purpose they serve.<\/span><\/li>\n<li><span lang=\"EN\">Accept your thoughts for what they are, challenge them, and replace them with helpful thoughts. Remember, not all thoughts are facts.<\/span><\/li>\n<li><span lang=\"EN\">Speak kindly to yourself. Your self-talk creates your reality. Frame your words in a healthy and realistic way.\u00a0<\/span><\/li>\n<\/ul>\n<p><span lang=\"EN\"><strong>Future planning to avoid relapses.\u00a0<\/strong>To continue your success with weight management, you need a plan. Find things that motivate you.<\/span><\/p>\n<\/section>\n<\/div>\n<section data-page=\"5\">\n<p><span lang=\"EN\">There are two types of motivation: external (like a friend\u2019s kind comment) and internal (feeling good about your own health).\u00a0<\/span><\/p>\n<p><span lang=\"EN\">\u201cExternal motivators typically get people to make the first change,\u201d Goldman said. \u201cBut eventually, when we make behavior changes that feel good, most people become motivated by internal feelings.\u201d<\/span><\/p>\n<p><span lang=\"EN\">To plan ahead, be ready to problem solve as well. There\u2019ll be moments when weight management is hard. Expect challenges and face them with a healthy mindset.\u00a0<\/span><\/p>\n<p><span lang=\"EN\">\u201cWe all lose sight of our goals,\u201d she said. \u201cWhen this happens, it\u2019s important to go back to your &#8216;why.&#8217; Why do you want to make these changes? Why are you going to set those goals?\u201d<\/span><\/p>\n<p><span lang=\"EN\">Your plan might not always work out perfectly because life happens! Outside stressors, other people\u2019s actions, or the reactions of your peers are out of your control. But you do have control over your own reactions, thoughts, and behaviors.<\/span><\/p>\n<p><span lang=\"EN\"><strong>Learn more about <\/strong><\/span><a href=\"https:\/\/www.webmd.com\/diet\/obesity\/default.htm\" id=\"6be2f731-5efa-4e87-9603-10f8689ff285;collection_toc_channel\"><strong>obesity and weight management.<\/strong><\/a><\/p>\n<p><strong>Learn more about <\/strong><a href=\"https:\/\/www.webmd.com\/webinar\/default.htm\"><strong>WebMD webinars<\/strong><\/a><strong>.\u00a0<\/strong><\/p>\n<\/section>\n<\/div>\n<p><nossr data-v-0050f5f2><\/nossr><\/div>\n<p><a href=\"https:\/\/www.webmd.com\/diet\/obesity\/features\/cm\/how-can-cognitive-behavioral-therapy-help-weight-management?src=RSS_PUBLIC\" class=\"button purchase\" rel=\"nofollow noopener\" target=\"_blank\">Read More<\/a><br \/>\n Marquis Fleishman<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can your thoughts and feelings be linked to your weight?\u00a0Experts say yes. Cognitive behavioral therapy (CBT) is a popular form of talk therapy that focuses on how your thoughts, feelings, and behaviors are connected. It\u2019s effective for a wide range of issues. Those include helping you reach and keep a healthy weight.\u00a0In the WebMD webinar<\/p>\n","protected":false},"author":1,"featured_media":620891,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30394,38531],"tags":[],"class_list":{"0":"post-620890","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-behavioral","8":"category-cognitive"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/620890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/comments?post=620890"}],"version-history":[{"count":0,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/620890\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media\/620891"}],"wp:attachment":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media?parent=620890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/categories?post=620890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/tags?post=620890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}