Here are 10 behavior tips to AVOID DOING to help keep your weight consistent especially if you just lost weight: 

1. Over buying food.  Buying in bulk is a dangerous behavior.  If you are forced to ration what you have in the fridge you are more likely to focus on what and when you eat something.fitandfat

2. Buying too many different items of variety. When you have a ton of different snacks in your office or home you are likely to want to try a little bit of everything, its similar to when you are at a buffet. DON”T CREATE A BUFFET AT HOME!

3. Failing to creating meal plans even a 5 min ahead. The smart thing to do before you eat ANY MEAL at home or in a restaurant is to decide how many calories or parts of protein, fat and carbs. you should be eating during this meal while reflecting on your overall day. When you l decide in advance you are less likely to keep eating until the food is gone, keeping up with others or eat  until you feel full (which takes an addition 20 min after eating)

4. Eating too fast.  This goes along with item 3. Eat slower and you will not over eat!

5. Paying attention to the scale not the steps walked..this means focus on what you can do to control weight not obsess about the idea of gaining weight.

6. Thinking competitively rather than about your self. If you are busy focusing on how unfair it is that “the skinny girl” can eat without every seeming to gaining weight you are focusing on the wrong person. Each persons metabolism is different. So pay attention to your own metabolism!

7. Eating off others plate. This leads to Discounting calories (ignoring what you are putting in your body) This includes eating your spouses french fries or your kids snacks

8 Not recording on paper /digitally what you ate.  People who are financially responsible keep books records of what they earn and spend -this technique  helps to maintain strong awareness and accountability

9. Announcing to others regularly that you are fat or once again diet- instead stay your course and make specific statements “I’m going to eat Salmon tonight” or “I am trying to lose 5lbs”

10.Recreation eating- Don’t eat while playing games, doing  puzzles or watching tv or movies. You are not being mindful about the food you are consuming

Want more information about weight loss and maintenance programs than contact us to set up an initial consultation. We do in person sessions, group sessions or skype sessions.  

What to do when you feel under appreciated:

What to do when you feel under appreciated:
1. First and foremost, only give without the expectation of receiving it back. Smart People who lend friends money know they should not expect it back.
2 Give to the limit where you won’t feel resentful for giving. It’s the same principle when you go gambling, bring what you can afford to lose and look at the cost as part of the experience.
3 Assert yourself – ask for a thank you. “You know Lisa I really like helping you. It makes me feel closer to you when I’m able to assist my sister. But I have driven out to you 4 times in the last 2 months and I don’t think you said thank you once. I know you care about me but I need to hear it once in awhile. I have my struggles too and when I put agenda aside to help you it would be nice to know it means something to you. A simple text or email would suffice”
4 Ask for Simple small favors in an assertive manner if they don’t get it at first. “Lisa I know things are hectic for you. But I don’t ask for much and this thing I’m asking you to do might seem trite to you but if it was then I probably would not ask. I’m asking because its important to me. You don’t have to get it but I wish you could help me out any way with this. “
5 Reassess the boundaries and definition of what you expect in the relationship. As I stated in the beginning of this blog post not every relationship comes with the rule “I must do everything this person asks because they are….”
6. Appreciate your self by making a gratitude list..I am grateful I am can be in a position to help. I like being a helpful sibling. I am proud of myself for making smart decisions in this way….
7. Restructure how you process the request for help. I often teach my clients to tease apart their observations and how they process/assess that information that feeds their reactions.Observation–>Assessment Style–>Reaction. “Hey can you read this ? “
Michelle’s automatic style of thinking was to observe Lisa’s emails as “she NEEDS me” rather than “Lisa is asking for help”. The second assessment strategy allows her to feel in control because she can process it as “I have a choice in whether I assist or not”. The first point of view (“she needs me”) lead her to process it under “I feel forced and obligated. I am a bad sister if I don’t give her what she needs”.
Old View: O she needs me. A. I m bad if I leave her without her needs R I feel obligated and frustrated
New O she is asking me. A I have a choice in how much I give R I feel in control. I’ll give to the point where it won’t deplete me

Jayme Albin, PhD

Weight loss for life -learn how to develop a personal weight
Maintenance program  with Cognitive Behavior Therapy with Jayme Albin, PhD
More http://sculptnyc.com/packages.html
Building  a  healthy lifestyle that comes with a sense of control over maintaining your weight can be very challenging for many people. This is especially true if you have recently lost a significant amount of weight on a commercial diet program or a specific nutrition plan. 
You need skills to  learn to make this weight loss change permanent without feeling as though  you are constantly on a “diet”.

BAD NEWS: Failure to maintain a stable  weight is high!
It’s not surprising to find that many of my  clients/readers are  somewhat skeptical about their ability to be successful at keeping a stable weight, after all the widespread view is  that being able to keep weight off and prevent yo-yo relapses is not achievable.

According to the National Weight Loss Registry only 20% of overweight and obese people in the United States have successfully lost 10% of initial body weight and have been able to keep it off for more than 2 years.

Answer: This is because most weight loss   programs don’t really have a   maintenance phase.  The last phase usually just  focuses  on adding calories and reducing food restrictions rather than specific behavior strategies and developing life- long health attitudes.

People who are successful at maintaining their weight know which behaviors and thoughts are helpful when it comes to keeping them at  or close to their goal weight.
So what’s the secret ? What are the behaviors to focus on and the types of thoughts to have that keep us motivated to make healthy choices day after day?

We offer a PDF self published guide on Sculpting your Weight Loss Success.
$99.95 Email us to place an order at DrJayme@asktheCBT.com
Based on Dr Albin’s 10 years of clinical experience working with those struggling with weight loss and body image issues

Step One. Taking  steps to get on a real weight maintenance program is important. Make a commitment to work on developing a program that is personal to you. I offer personal, skype or an PDF self published guide on Sculpting your weight loss Success. Email us for details at DrJayme@asktheCBT.com

Our weight loss for life program focuses on using cognitive behavior therapy for weight maintenance.  Our  Cbt weight Maintenance program also incorporates mindful based therapy, biofeedback and yoga therapy so that it becomes more natural to feel calmer and connect with your body and emotions.

Step 2 Get to know how you think about food.

Our program reviews your thinking styles when it come to food. Do you respond better when you think about food with a set of rules that you apply logically throughout your day or do you do better with a structured or semi structured guideline? We can help you figure that what works best.

Step 3  Learn how to assess how you spend your time against what you SAY you want out of life AND then  resolve conflicts with actions plans.  Our programs provides tools to help you figure out where you have control and freedom in places that you felt trapped or lacking in any options!

Step 4 Set real goals regarding weight and establish a personal monitoring system that works for your emotions and life style.

Step 5 Develop a healthy reward system that rewards you for working on intentional goals not just good outcomes.

Step 6 Have a plan in place that is  easily activated by you when your weight  passes the “yellow light zone of comfortable  weight re-gain”.

Step 7 Learn how to eat and think like a thin person does automatically by practicing good habits during challenging situations.

For more information about Cognitive Behavior Therapy Services in New York City or Psychologist Services for other problems in New York City or through skype please contact our offices at 212-631-1133 or DrJayme@asktheCBT.com

For more on Cognitive Behavior Therapy for Weight loss visit our sister site at www.SculptNYC.com

 

This is addendum to the article posted on Ask the Cognitive Behavior Therapist.com/ on Automatic Thinking..Reactive Behavior.

Applying the principle points that automatic thoughts are the thoughts and images that involuntarily pop into our conscious or semi conscious mind to food situations, we can begin to see how emotional eating is related to automatic thinking.

Habitual Emotional Eating
So for example when we are emotional about something, our semi-conscious automatic thought might be “I need sugar. So eating a cupcake will make me feel better”. This is an example of a thought is likely linked to a habit. As a result the person automatically craves sweets when they become emotional.

Also since the thought of the cupcake making one feel better is tucked away from our consciousness, when we are eating the cupcake we most likely don’t recognize “the cupcake does not solve my problem nor does it make me really feel better”. Therefore its unlikely we will stop eating the cupcake because its ineffective.

So what to do:
-Create a food diary that includes what you ate, how much and a simple note about your mood while you are eating.
(This exercise itself will help you to create awareness between when your moods and eating patterns.)

-Then create a daily meal intention plan.

- As you approach each day, decide when, where and what you will eat. Consider what you will be doing and what will be available to you.
-Try to be as specific as possible including breaking down protein, carb and fat goals.
-If there is a particular food that you are avoiding like red meat or french fries mark them down as red light foods.

Red light foods are stay away foods because they are either really bad for you healthwise or triggers for bad eating.
-

-If you are having trouble coming up with a food agenda then think about what you imagine a healthy meal plan should consist of for that day.
-Consider portions in your goals.

- As you maintain both the food diary and continue setting daily meal plan intentional goals, make note of the times when there were discrepancies (times when you failed to maintain your dietary goals). Most likely there was some emotional component to your decision to change your behavior or habitual influence.

Presciption Yoga therapy

April 15, 2011

Depression, anxiety and stress affect more than just your mood, they affect our energy levels, sex drive, appetite and physical posture. How we feel is influenced by how we breathe and our ability to sleep.

Yoga as a therapy? Why yes! Yoga provides you with you with useful tools to change instantly how you feel emotionally, mentally and physically.

As a Clinical Psychologist and soon to be a certified Yoga Instructor (Kundalini Yoga in May 2011), I found myself giving out “prescriptions” of specific breathing and meditations more and more to patients these days so they can heal their nervous system and balance their hormones while we work together to modify thoughts and behaviors. It provides a system of immediate emotional and mental relief.

The fact is that yoga techniques such as postures, breathing exercises and meditations that use mantra (sounds/vibration) and tapping (mudra) are extremely effective in reducing symptoms depression and anxiety. For some of my clients daily breathing, meditation and exercise have replaced their anti-depressant or stimulants for attention deficits.

Quick Tip:Sit in cross legged position or on your heels. Make sure your spine is straight. Bring your gaze to the tip of your nose. Relax your shoulders and abdominal area as you inhale. As you exhale gently bring your naval point inward and upwards. Clear your mind. Focus on your breath for 3 min.

In addition they are effective in improving symptoms of attention deficits and concentration, as well as Obsessive Compulsive Disorder and breaking other bad patterns. Studies show that certain meditations are effective in improving memory and blood circulation to parts of the brain.

Yoga therapy facilitates cellular regeneration restoring our nervous systems and stimulates our hormones. This is important maintain focus and a balanced mood. If you experience mood swings, battle with anxiety or experience physical stress reactions (headaches, migraines, TMJ, teeth grinding, back and should pain, stomach aches, insomnia) then yoga therapy and biofeedback could help change these automatic responses.

Meditation and breathing can also develop your intuition and improve your ability to connect with other people since they develop our ability to interact less judgmentally and act with grace and acceptance.

For more information about group or private sessions please contact Dr Albin at 212-631-1133 or DrJayme@askthecbt.com

Holidays are a special time of year, where many of us travel home and gather with family members or old familiar friends. It’s also a time of year where bad habits surface and healthy habits tend to disappear especially when it comes to the consumption of food, alcohol, cigarettes as well as spending too much money on gifts.

 


There are many reasons why this may occur:

Regression- People have a strong tendency to revert back to former patterns of behavior when they return to places from their past. This is reinforced by the people around them who revert back to old expectations of behavior based on a former “identity”. For example, if you were a “drinker” in college you may find yourself drinking with old college friends just out of habit or failure to forge healthier common ground.

AsktheCBT Tip: Be mindful of yourself and how you want to behave before the holidays occur. Set a reminder for yourself to focus on it just before you get together with people.

AsktheCBT Tip: Make a specific commitment. Don’t just say I don’t want to get drunk. Set a limit to the number of cocktails or the amount you will spend.

AsktheCBT Tip: Practice ways to say “No thank you”. This way when your Uncle Al invites you to sneak out after dinner for your ritualistic post meal cigarette you can be prepared with “Thanks but I quit a week ago and I want to enter the New Year feeling good rather than making promises”

Holiday Head”: The Cognitive Influence – Where you justify every indulgent behavior with some notion of “it’s a special occasion so its okay to over indulge.”

AsktheCBT
This goes with food as well as spending.

Here’s some news: Money is money and food is food whether you spend or eat it on a holiday or not, if you cannot afford it or your waist line is already being pushed to the limit then don’t justify it. Remember that the food and items will most likely be there tomorrow.

Stress- Not only does stress cause a physiological response in the body that shuts down our ability to digest food properly but it also shuts down our bodies’ ability to detect when it’s truly hungry.

On top of that, studies show that overweight or obese people have a tendency to be more sensitive to certain external cues (e.g. taste, smell, social situations) than to internal cues (stomach motility) so in stressful situations heavier people are likely to over eat.

AsktheCBT Tip: Breathe deeply. You can manage your hormone levels by engaging in properly paced diaphragmatic breathing (see my article on breathing your way to happiness for instruction). This will shut down your fight or flight response and work to restore your bodies’ equilibrium before you reach for another serving of potatoes.

Failure to exercise: Due to “holiday head” (rationalizing that the holidays are a
time to relax and kick back) or because of less free time around the holidays people tend to forgo their exercise routine.

This is actually the worse time of year to indulge in a sedentary lifestyle- As our body becomes sedentary our nervous systems begin to mellow out, becoming “Flat”- similar to the make up of a depressed person. Studies show that when people are depressed they seek ways to self medicate with alcohol, cigarettes, food and spending.

AsktheCBT Tip: Head it off at the pass! Don’t skimp on the exercise. If your gym is closed or operating on a limited schedule this is the time to take a walk outside or break out that DVD. The point is do something to get your body going for at least 20 minutes so you allow your body to secrete endorphins to liven your mood!

AsktheCBT Tip: If you exercise briefly before and after the meal you are more likely to maintain a healthy view through the dinner and will avoid desire to snack before dinner starts.

Zipping it up: Don’t fail to enlist the support of others when trying to change behaviors. People who fail to ask for help from friends and family members because they are embarrassed, think they should be able to manage this things on their own or don’t want to be held accountable by others reduce their chances of being successful. Why? Because as I already mentioned, people will expect you to behave the same unless you give them a reason to expect something different.

For more info visit http://www.AsktheCognitiveBehviorTherapist.com

Got Rewards? Stay Motivated…

If you are unhappy with your health or fitness status try adding something challenging that you will find rewarding just for doing it!

All too often I will see clients who complain that they are not getting enough out of their routine or find that they are simply bored by the process.

My suggestion is to revamp your normal routine for a few weeks by adding something fun & different- but more importantly challenging!

Challenging ourselves brings more than just shaking things up; it provides us opportunity for REWARD! Reward is not only necessary but without challenges we tend to ignore our NEED for reward altogether.

We need rewards that are both obtainable and available to us in order to stay motivated, otherwise why should we continue? This is why motivation is a direct function of effort not interest.

Confusing motivation with interest is a common mistake made by those who complain about lack of motivation; they blame “not being into something” as the cause of their diminished motivation rather than accurately access how much direct effort is the culprit.

Further without effort our performance will undoubtedly diminish; inadvertently undermining our belief in our own ability to meet our health goals (through learned hopelessness) and/or the health process we are actively trying to utilize. Either way it’s likely that this diminished confidence will further reduce our effort and make it less likely we will be successful in our health routine or for that matter, in any area of our life.

For more on how these effect overall functioning www.askthecbt.com

The bottom line is that if rewards are not available or obtainable in the environment we have a tendency to stop exerting effort (energy). Therefore, we give in.

Some suggestions are:
Enroll or create your own boot camp, take a dance class, hire a trainer or health coach for 4 to 6 weeks (contact us at info@sculptnyc.com) or sign up for a performance race.
• Create challenges that are different to shock both your physical and mental systems.
• Do something you can feel good about for the effort you put in and not necessarily be dependent on whether or not you are good at the activity.

For more information about working with a personal health consultant in New York or Los Angelos contact us at info@sculptnyc.com

Maintain motivation by changing your routine! I’m taking it up with cuerpaso http://www.dailycandy.com/new-york/video/79119/Cuerpaso-Workout

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