Heidi’s magic moment was figuring out that her words, “It’s either this or that…” delineate the decision she can make every time she chooses to eat, chooses what food to eat, and in what portion size.
This is the gist of Cognitive Behavioral Therapy (CBT) for permanent weight loss. You slow down long enough to actively decide…do I want this OR would I prefer to stay the course and get closer to my goals? ”That donut sure looks yummy, but fitting in my old favorite jeans will feel so much better.” ”I’m feeling anxious about this deadline; I want candy,” versus “I’m feeling anxious about this deadline; I’ll take a short run and get back to my work at 3 p.m. Running always calms me down.”
It doesn’t mean you won’t have treats. In fact we encourage you to plan for them and track them daily. It does mean you will DECIDE MINDFULLY each time you eat instead of eating on auto pilot.
Of course you won’t be perfect, so CBT teaches you to use compassion and get right back on track when you have a slip.
Are you paying attention to your words before you eat?
Can you put your epiphany into words? It just may win you a prize. Stay tuned for all the details next week!
Ellen Resnick is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss,
www.thoughtfulweightloss.com. You can email Ellen at firstname.lastname@example.org and follow her on Twitter at @thoughtfullellen.
Copyright © 2012 Ellen N. Resnick, LCSW