An interesting article from my Diabetes webinars about another tool for weight loss...

just thought i would share it cause it kind of goes hand in hand with the last one, which is all about how there is no "one" way to lose weight... everyone has to find the way that works for them... (which is what we've always said here amongst ourselves anyway - we've always supported whatever path each of us is on) but i found this CBT quite interesting, i guess because I've had all those conversations and justifications in my head, too lol..


By Kim DeMattia

Many of us are all too familiar with the yo-yo dieting cycle: we commit to a diet and are sure that THIS time, it’s going to be different. We work hard and lose weight, only to eventually gain the weight back, feel defeated and repeat the process. With each turn of the cycle, we feel more like a failure, get incredibly discouraged and are convinced that if we just had more willpower, we could be successful. It’s time for a new approach…

In a recent interview, Dr. Sandy Van explained why the “yo-yo dieting” cycle happens: diets don’t work. To be successful with long-term weight loss, we need to change behaviors for the long-run and recognize that help from a medical professional may be necessary. Dr. Van is the first to acknowledge that behavior change is hard, but reminds us that “repetition is the best form of permanence.” Instead of going on the most recent diet to populate our Instagram feed or trying a commercial program for the four hundredth time, and starting the yo-yo dieting cycle all over again, Dr. Van encourages us to put that energy into small behavior changes that we can stick to over time.

One strategy that Dr. Van uses with her patients is called cognitive behavioral therapy (CBT). Dr. Van explains that “CBT is based on the premise that your thoughts influence your behaviors and your emotions.” If you change the way you think about weight loss, you can more easily change your behaviors. She cautions that CBT is something that requires repetition and practice, but the more we practice it, the easier it becomes.

There are four core parts of the CBT process. Here’s how to incorporate them into your daily routine.

1) Increase your awareness. Dr. Van tells us to pay attention to the thoughts that are leading us to engage in a behavior. For example, if you find yourself in a pattern of snacking at night when a craving hits, pause and really examine the thoughts causing you to want to snack. Is it because your favorite TV show is on and that’s a time you often indulge? Are you thinking about your stressful work day? Paying attention to the thoughts that are leading to your behaviors can help you better understand what’s driving the desire to eat. Then, you can develop a plan to manage those things.

2) Identify the distortion. Dr. Van explains that “many times our thoughts are distortions that are affecting our weight loss journey.” She categorizes distortions into two common categories: permission thoughts and self-critical thoughts. Permission thoughts sound like, “Well, I had a terrible day, so I deserve this box of cookies.” while self-critical thoughts can be, “I ate badly all day, so there’s no point in trying now.” Identifying when our thinking has become distorted can help us get to Step 3 of the process, and prevent an episode of over-eating.

3) Challenge the thoughts. Now that you’ve identified the distortion, it’s time to challenge the thought. To do this, you’ll need to ask yourself a few questions. When you’re noticing a thought that’s driving you to food, ask yourself, “Is there any evidence that this thought is actually true?” For example – is a treat really the answer for a long day at work? Will I really feel better after I indulge? It’s critical to take it one step further by telling yourself the full story, meaning to look honestly at how you’ll feel AFTER you have the treat. Dr. Van says asking yourself, “What is the most realistic outcome here?” can be really helpful.

4) Replace the thought. The last step of the CBT process is to come up with realistic and rational thoughts to replace the automatic permission or self-critical thoughts. Dr. Van explains that our distorted thinking tend to re-occur, which makes it possible to prepare replacement thoughts in advance so that we can be ready when we’re tempted or feeling discouraged. A replacement thought for, “I’ve had a long day and I deserve a treat” might look like, “I’ve had a long day, and I’m feeling tired. If I give into this craving, I’m just going to feel worse afterwards. I’m going to try to get to bed a little early tonight and get the rest I need.” Having that replacement thought at the ready can make a big difference in being able to resist temptation.

Starting to use CBT may take some time to get used to, but adding it to your toolbox of strategies can help you meet your goals over the long-run. The benefits of CBT go beyond weight loss, and include stress management, anxiety reduction, improved self-esteem, and for some people, improved sleep.

CBT is just one strategy to help with weight loss. It’s important to find what works for you.

Yes I found it quite interesting .. because as you said.. i've often used the "had a bad day i deserve a cookie" mindset is totally me.... I've never carried it through with a replacement thought though... i've always stopped at i deserve a treat...

seeing "A replacement thought for, “I’ve had a long day and I deserve a treat” might look like, “I’ve had a long day, and I’m feeling tired. If I give into this craving, I’m just going to feel worse afterwards. I’m going to try to get to bed a little early tonight and get the rest I need.” Having that replacement thought at the ready can make a big difference in being able to resist temptation

I tend to forget the part about i'm going to feel worse afterwards!! I did actually try that one out yesterday; one of those days where i had a small car problem and my shower broke.. but both were actually dealt with quickly thankfully.. but at first i was honestly tempted to get in the car and go get some chips to console me.. but in my head i did remind myself that afterwards, i KNOW i'd feel like crap... even if i got the initial "rush" of comfort, in the end I would def feel worse for a) caving and b) seeking out food for comfort. I'm not saying it's going to work every time... but i have to admit... it was a handy tool then.. I think i'm going to try to remember these steps and try to incorporate them as part of my overall plan.

Suzy The only replacement that I have for the week you’re about to have - is “ I have burn so many calories doing all this work and been super stressed so I will not rely on empty calories but instead well enjoy spending time with my family and choose my calories for a gin and tonic. I know I can have a slice of pizza or other foods without guilt I will just choose to remain careful with what I choose

Suzy - happy "on the market" day - (sorry Hallmark doesnt have a card for that or i would have sent one!)

I think its great to try to change your mindset - i know its a stressful time but just remember whatever things are out of your own control, aren't worth stressing over - you have enough that IS in your control to keep you busy LOL..

AND no doubt yes your knee has been worked hard with all the prep... you've done all you can and once the house sells, you can absolutely look forward to the exciting aventure of finding your perfect new place!

YAY!!!!!!! awesome on the quick sale AND over asking!! And great closing options too!! Thats great news im really happy for you Suzy!! At least you know the general area you want to move to, so think of the actual house hunting part as the adventure - new and exciting!!

Suzy im glad everything went fine with the closing of the sale... that's great you can move in with your daughter while you continue to look for your perfect home.. wow what a perfect solution! 10 days to get everything packed and ready to go.. omg lol.. but i know you did so much before hand so this is probably the easiest part of the whole prep!! And you get the reward of the beach too - woo hoo!

Suzy so sorry about the frustration on finding a new house and not having them accept conditional offers.. so i get why you're going to wait until after your own place closes.. leaves you kind of in limbo right now so additional frustration for sure!

I'm glad you got to go out and get a hike in to distract you a bit... i hope you had a lovely time!

They lifted the ban on outdoor singles tennis and golf only here... still in stay at home order but govt bowed to pressure to open some outdoor that alllows SD... so been able to play some pickleball with my same partner from last year.. of course right away there are people playing doubles and breaking the rules.... never fails.. but thats ok.... it ain't me and im just grateful can get some play in and the weather has been co operating so very nice break for sure.

I weighed in at the end of May; i did lose 4 lbs but i can't take the credit.. i had a really bad stomach bug .. basically lived on water and crackers for 4 days..... so i know it will come back now that i've started eating again.. but im keeping it to small portions until i know 100% its over.... but i still logged it for the motivation lol...

Suzy!! love the picture omg HAPPY BELATED BIRTHDAY!!!! I'm so sorry i missed the actual date.... i do love the pic and you look great!!!! Honestly you do!!!!

I know exactly how you feel.. my 60th is next month and I just wanted to be in a new set of numbers..... which means i have to lose 5lbs in a month.. and so far the scale is going UP again not down!!! gakkkk

Thank goodness your getting some help coming up and im sure it will be lovely to see your son too!!

Vail I totally get the almost wishing it wouldn't end job wise... i've been looking around for some kind of volunteering to start up but with everything still closed (the only thing allowed right now is 10 people outside socially distanced, and outdoor patios) there isnt much there to do... I was thinking about volunteering at one of the vaccine clinics (marshalling) just to fill up some time to be honest, but right now the Delta variant is really big here in my city... and altho i just had my 2nd shot, i still have another week before i reach immunity... and i just heard about a local hospital outbreak, where 10 people got the D variant virus, and all 10 had been fully vaccinated... yikes!!! Can only hope they got very mild doses of it... but perhaps once my 2 weeks of immunity building are complete i'll consider a clinic ...

I am able to play singles pickleball now so im grateful for that... even if we can only get 2 sessions in a week its a nice change so counting my blessings..

I still have no idea whether i'll get to see my family this year; it wil depend on if they lift the quarantine requirements for fully vaccinated people at some point.. and if i can bring myself to get on a plane too LOLOL..

AND Suzy remember 60 is the new 50!! So technically you're only 50.... my plan is to stay at "59 and 1 day" when i get there hahahaha