Cognitive Behavioral Therapy (CBT for weight loss)
Cognitive behavioural therapy or CBT for weight loss is a form of treatment that focuses on examining the relationships between thoughts, feelings and behaviours. CBT for weight loss focuses on changing how you think about yourself, your actions and the circumstances around your actions. CBT is what is referred to as an ‘evidence-based therapy’, meaning that it has been shown to be effective in controlled scientific clinical studies. CBT research goes back more than 30 years, with several decades of evidence available showing it as an effective treatment for a wide range of problems, including weight loss.
Key to it is its focus on making changes and sticking to them. CBT for weight loss also works to help overcome the worry and other negative emotions that can be associated with weight.
CBT for weight loss normally occurs as a face-to-face session with a trained therapist, who teaches techniques that can be used at home. Now online programs such as BodMinSou allow people to access these same proven techniques and receive continuous support.
- Cognitive Behavioral Therapy (CBT)?
- Prevention of Eating Disorders in At-risk College-Age Women
- Computer-delivered cognitive behavioural therapy: effective and getting ready for dissemination
- Bringing more effective tools to the weight-loss table
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Long Term Habit Formation
On a daily basis we execute hundreds of habits without even a thought. These are habits that have grown and evolved over time from infancy. In fact, research shows that nearly half of our actions can be linked to our habits. If we look at habits in relation to weight gain, it’s easy to see how many bad habits are established.
A common myth about habit formation is that twenty one days of repetitive tasks can form a new habit. Unfortunately, this is a distortion of the truth and a misinterpretation of Dr. Maxwell Maltz’s work on self-image. Dr. Maxwell did not find that 21 days of task completion forms a habit but the idea began to grow in popularity and became a reality. The truth is that it’s more like 90 days or more. A study from the University College of London set the number of days to 66 days until an action becomes something you do without thinking. Whilst this is a more realistic time frame it’s different for all of us and a happy medium is more likely 60 to 90 days.
Take Small Steps
Our approach uses the best practices of habit formation and utilises the principals of “Small Steps” or “Tiny Habits”. We all know that when we give ourselves big goals these often seem over whelming. For example, introducing a workout routine. Instead of giving yourself the Herculean task of doing this every day, you could do what Stephen Guise recommends, one push up a day. The task is so small that you’ll feel ridiculous for not completing it. Then, over time the small action becomes part of your daily routine. Once the absurdly tiny becomes “normal”, then you are well on your way to a new routine and to establishing a long term habit.
The critical part is to not fool yourself into doing lots of push ups because you can, but to force yourself to complete only one. Do it every day. And watch what happens. Stanford psychologist B.J. Fogg, has done extensive research into lazy-smart habit formation. If a habit is so tiny such as flossing one tooth you’ll feel ridiculous for not getting it into your day. Then, over time, that minuscule becomes a part of your day.
It’s these principals we use to establish long term sustainable healthy habits. If the secret to developing new habits is to do them every day, then the secret to beginning that process is to start with small steps.
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Tiered Support And Motivation
It’s easier to stick with a weight loss plan when you have support and can share tips on diet say researchers. BodMinSou provides a tiered support structure that offers various forms of support catering to the many needs of a diverse group of participants. Whilst we have found some people like a hands on approach with lots of support others require infrequent support and motivation.
1. Professional Support
Most commercial solutions have a fixed approach involving set times for support whereby a participant must attend a physical session or online web session. We differ in that we monitor continuous progress and launch proactive support as needed. This utilises technological algorithms to understand when you might need us. Our approach also understands who should reach out to you, for example a fitness instructor may be more relevant to you than one of our general support staff. This makes a difference as you will always be able to get the right advice when you need it.
In the study, 415 obese men and women, who had an average age of 54 and at least one cardiovascular risk factor, were assigned to two programs: one combined phone, online, e-mail and group and individual coaching sessions and the second lacked the in-person support component. A third group met with a weight-loss coach at the beginning of the study and had the option of meeting with them at the end but didn’t receive any regular counseling in between besides referrals to online resources and brochures. The Checkup blog reports:
At 24 months, those in the remote-support-only group had lost a mean of 10.12 pounds; those in the remote-plus-in-person support group lost a mean of 11.22 pounds; and those in the control group lost a mean of 1.76 pounds.While 38.2 percent of the remote-only group lost 5 percent or more of their starting weight, 41.4 percent of those in the remote-plus-in-person group did so; only 18.8 percent of the control group achieved that 5-percent weight loss, a widely accepted benchmark at which health benefits of weight loss start to kick in. In short, those receiving only remote support lost nearly as much as those also receiving in-person support.
2. Group Support
There is considerable evidence that having a support group more than doubles the chances of long term weight loss. At BodMinSou we match participants into small teams of 12 based on their health goals, profile information, gender and geolocation information. The result is a team that is on the same path as you and one that will offer you the best social support.
Teams are intentionally small to create a better social bond and experience. Participants are also free to change teams in the event that a suitable match hasn’t occurred.
3. Community Support
Online forums are well established within the weight loss community. Evidence suggests that online community support is as effective as offline meetings. At BodMinSou each program integrates community feedback where participants can discuss relevant topics based on their health program.
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Personal Health Education
Research has shown that teaching how to modify lifestyles can have a major role in reducing weight and BMI. Training accompanied by continual follow up could lead to long term sustainable results. Teaching healthy habits and the basics of nutritional, sports science have the advantage of self-empowering the participant to be more proactive in their own decision making towards their own health.
In using the “Small Steps” approach to education BodMinSou takes larger goals and breaks those goals into bite sized pieces of information. Additionally we teach through imagery and with 65 percent of the population being visual learners, images are an effective way to engage people.
According to Dr. Lynell Burmark,“…unless our words, concepts, ideas are hooked onto an image, they will go in one ear, sail through the brain, and go out the other ear. Words are processed by our short-term memory where we can only retain about seven bits of information (plus or minus 2) […]. Images, on the other hand, go directly into long-term memory where they are indelibly etched.”
One study found that participants retained only 10-20 percent of written or spoken information but almost 65 percent retained visual information. Another study showed that illustrated text was 9 percent more effective than text alone when testing immediate comprehension and 83 percent more effective when the test was delayed.
Group and team support are critical components to BodMinSou but as each individual may be on a different point in their health journey we provide each participant with their own individual program.
Participants are more in control of the speed, duration and time committed, by having their own program. Having this self-control additionally allows participants to develop habits at a pace that suits them, this increases the potential for sustained longer term health change.
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