November 5, 2013
Here are 10 behavior tips to AVOID DOING to help keep your weight consistent especially if you just lost weight:
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.
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?
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