Steps to help you shed the extra kilos and manage weight?
- Maintain a food diary: Keep a record of all that you eat and when you eat it. Especially, make notes of how you felt before and after eating. This might help diagnose comfort eating and the feelings that trigger it. Once you know this, replace comfort food for some other pleasurable activity (e.g. dancing), preferably one that involves bodily movement so that you get some exercise while enjoying at the same time.
- Want versus Need: Eat when you need it, not when you want it. Yes, that leftover slice of pizza might look irresistible but say “No” to yourself if it is 2 o’clock in the night and you are up tossing and turning in your bed. Time yourself. Try eating according to a schedule but don’t let that schedule drive your hunger either.
- Self-help and Social Support: Say you can do it and surround yourself with people who say that you can. Put up sticky notes on your desk and lunch box about eating healthy. It gets difficult when your mother is culturally driven to judge your well being according to the amount of ghee that is slathered on your chapattis. Explain why you need to lose weight and promote others in adopting a healthy lifestyle too.
- Focus – the Golden Rule: When eating an important meal of the day, make sure that you focus on each morsel that your chew instead of getting absorbed by the TV screen and eating out of a dabba to your heart’s content. Stay mindful.
- Time to clean those kitchen shelves: Replace all your unhealthy food tins with healthy snacks that will reduce the damaging effects of a mid-afternoon craving. When you don’t have the option to select a fatty food item, you will automatically pick the baked one that is available.
Diet is often perceived as a draconian term with punitive feelings attached to it because of the restrictions it entails. However, now we know the influential role that our psyche plays in weight gain and weight loss. Thus, what is really required is a change of perspective whereby we come to see this weight control regime as actually an avenue for attaining empowerment over our mind and body.
Cognitive Hypnotic Psychotherapy (based on the integration of Clinical Hypnosis, Neuro-Linguistic Programming and elements of cognitive therapies) focuses on helping people who are struggling with weight management.
How Psychologists can help clients manage weight effectively?
- Identifying the concerned area: Is it weight or is it fat that the client wishes to work with:It is important to establish the overall concern area for the client. Is it weight or is it Fat? Most people assume working with weight is equal to working with fat. But that is not the case. The approach to therapy, techniques used, assignments given will vary depending upon the actual concern of the client. NLP meta-model can help the therapist help the client get clarity about the objective of the therapy.
- Working on setting and achieving their weight / fat goal (gain or loss, depending on the client)The therapist can use an effective goal setting and achievement model, such as SOFT-SEA by ICHARS, to help the client define their precise weight management goal and any other goals related to it, such as self-image. The therapist can then help the client initially through Hypnotic suggestions and reinforcement.
- Work with Skills and EmotionsFind hindering emotions and thought patterns that the client has not been able to overcome, or the ones that have so far been limiting/stopping the client from taking action like exercising, managing diet, sleeping well…. that are important to reach the ideal weight. Techniques like If-Then statements, Anchoring, Metaphor Therapy, Submodalities… can be used to replace the hindering emotions and thought patterns with more useful thoughts, emotions and strategies.
- Work with deeper issues (if required)There are times when the client is doing everything they should to manage the weight, be it managing diet, exercising regularly, sleeping properly… but there seems to be no effect on the weight. In such cases, it is quite possible that the weight is a result of emotional issues or some secondary gain. Identifying and resolving these deeper issues that are the cause of excess or low weight becomes important in such cases. Hypnotic metaphors, delayering techniques and certain versions of regression techniques, NLP timeline produce best results.
- Deal with co-morbid issuesSevere obesity can have adverse effects on physical and psychological health. While being obese is considered a medical concern, the main cause for concern behind obesity is the increased risk of developing one of the many associated comorbid conditions. These co-morbid conditions can further have adverse psychological effects on the client. A combination of Hypnosis, CBT and metaphors can also help with co-morbid issues related to weight.
If you are a psychologist who wishes to learn more about an eclectic apporach that can help you work effectively with weight management and other issues, search for the comprehensive Cognitive Hypnotic Psychotherapy™ Program.