An important component of behavioral treatment programs is cognitive restructuring of erroneous or dysfunctional beliefs about weight regulation. Cognitive behavior therapists’ techniques are used to assist the individual in identifying specific overeating triggers, dealing with society’s negative attitudes toward obesity, and understanding that a minor dietary infraction does not imply failure. Weight management is heavily influenced by psychological and emotional factors. Counseling services address the psychological issues caused by inappropriate behavior, eating, as well as informing patients about the nature of these issues, their implications, and the options for ongoing management.
You’re feeling inspired to eat healthier, exercise more, drink less caffeine, or make any of the other positive lifestyle changes you’ve been promising yourself. You’ve tried before, and you’re probably going to try again as a New Year’s resolution, but you haven’t had much success.
Making a lifestyle change is difficult, especially when you want to change several things at once. Consider it an evolution rather than a resolution this time.
Lifestyle changes are a time-consuming and requires support. The difficult part of making a change is committing and following through. So do your homework and devise a strategy that will set you up for success. Setting small goals and taking things one step at a time is what careful planning entails.
Here are few tips to help you make lasting, positive lifestyle and behavior changes:
Make a plan that you can stick to: Your plan is a road map that will lead you on this journey of transformation. You could even consider it an adventure. Be specific in your planning. Do you want to exercise more? Explain when you can go for walks and how long you’ll walk. Make a list of everything and ask yourself if you’re confident that these activities and goals are attainable for you. If not, take smaller steps at first. As a reminder, post your plan somewhere you’ll see it frequently.
Start small: After you’ve identified realistic short- and long-term goals, break them down into small, manageable steps that are clearly defined and measurable. Is it your long-term goal to drop 20 pounds in the next five months? A weekly goal of one pound lost is a good one. If you want to eat healthier, set a goal for the week to replace dessert with a healthier option, such as fruit or yogurt. You’ll feel accomplished at the end of the week knowing you accomplished your goal.
Change only one habit at a time: Unhealthy behaviors emerge over time, so replacing unhealthy behaviors with healthy ones takes time. Many people have problems when they try to change too much, too quickly. Focus on one goal or change at a time to increase your chances of success. As new healthy behaviors become habitual, try to incorporate another goal that contributes to the overall change you’re aiming for.
Engage a friend: Someone else on your journey, whether it be a friend, coworker, or family member, will keep you accountable and motivated. It can be someone who will join you at the gym or who is also attempting to quit smoking. Talk about your activities. Think about joining a group for support. Having a partner with whom to discuss setbacks and victories makes the task less difficult and the objective less scary.
Ask for assistance: Your resilience and commitment will increase if you accept help from those who genuinely care about you and will listen. Consider getting assistance from a psychologist if you feel overburdened or unable to achieve your goals on your own. Psychologists are uniquely qualified to comprehend how the mind and body are related, as well as the elements that encourage behavior change. A few sessions might help you assess and create realistic goals or address the emotional issues that could be getting in the way. Seeking help does not necessarily entail a lifetime of therapy.
You can improve your life, but it will take time and dedication. Just keep in mind that nobody is flawless. You’ll slip up now and then. Take care of yourself. Don’t quit up even if you eat a brownie or skip the gym. Minor setbacks are common and acceptable when pursuing your goals. Make a decision to heal and resume your course.