Cognitive-behavioral Therapy For Weight Loss

Diet and exercise are the cornerstones of weight loss. Staying active and sticking to a healthy eating plan, however, can be a major challenge -- one that may require additional professional support. If you're struggling with losing weight, the techniques involved with cognitive-behavioral therapy may help you succeed in meeting your goals for lifestyle change.

Understanding CBT

Cognitive-behavioral therapy, or CBT, addresses your thoughts and beliefs and how they affect your behaviors. The goal of this therapy is to help you alter how you think about situations or events so that you can make positive behavioral changes. If you're working one-on-one with a therapist, CBT usually requires a commitment of six to 20 sessions, according to Dr. Charles K. Burnett of the University of North Carolina-Chapel Hill School of Medicine. He lists role playing, self-questioning, modeling and stress management as some of the important components involved in this type of therapy.

Techniques for Weight Loss

Some of the CBT techniques used specifically for weight loss are geared towards self-monitoring and developing an action plan for both diet and physical activity. The therapist will work with you to find out how your thoughts and beliefs play a role in your weight. Since the ultimate goal is to make positive changes, determining actions to help you meet health goals is important. Keeping a diary detailing what you've eaten each day -- and your feelings about food -- is an effective way to identify issues you need to address. Learning what situations or emotions are associated with unhealthy eating patterns can provide substantial information for developing and meeting goals.

Effectiveness of CBT

Research findings suggest that CBT techniques have benefits for weight loss. A 2007 study in "Breast Cancer Research and Treatment" found that participants had reduced weight, body fat, cholesterol and triglycerides after completing 16 weeks of cognitive-behavioral therapy for obesity. CBT's use of self-monitoring is particularly effective for keeping weight-loss goals on track. In some cases, additional methods, such as appetite-suppressing drugs and meditation, may be used to improve outcomes. In fact, meditation may not only reduce excessive eating but also play a role in improving self-acceptance, reports the American Psychological Association's "Monitor on Psychology."

Choosing a Therapist

If you're interested in pursuing this type of therapy, finding a reputable mental health professional is essential. Your physician may be able to recommend a qualified therapist in your area. You can also check with your state's psychological association to find a list of members. Professional organizations such as the Association for Behavioral and Cognitive Therapies (abct.org/Members/?m=FindTherapist&fa=FT_Form&nolm=1) also have information on therapists specifically trained in CBT. These listings usually identify the therapists' specialties, so finding one that specializes in weight loss may be helpful as well. Group sessions also have advantages because you can connect with others that have similar goals.