Behavioral therapy that helps in sustainable weight loss

Behavioral therapy that helps in sustainable weight loss

4 Min read
Posted on Feb 08, 2023

Cognitive thinking and behavioural therapy that helps in sustainable weight loss

Cognitive behavioural Therapy, sometimes known as CBT, is a form of psychotherapy that aims to assist patients in recognising and altering unfavourable attitudes and behaviours that play a role in the accumulation of excess weight. When it comes to weight reduction, cognitive behavioural therapy (CBT) focuses on treating emotional eating, enhancing self-esteem,

cultivating good eating habits, increasing physical activity, and establishing goals for weight loss that are attainable. CBT normally consists of one-on-one therapy sessions with a certified therapist on a regular basis and may be used in conjunction with other weight reduction treatments such as changing one's diet and increasing physical activity.

When you think about getting rid of excess weight, what are some of the first things that spring to mind? Diet and strenuous physical activity, such as lifting weights or jogging, right? But the reality is that there is much more to losing weight than simply those two things. We frequently fail to remember the strategy for change as well as the process of putting change into effect.

Therefore, adopting a diet and exercise plan is quite important, but it is as important to make alterations to one's lifestyle. Therefore, psychological work and making changes to one's behaviour are essential components of weight loss. In this article, we look at the evidence supporting the use of cognitive behavioural therapy for weight reduction.

Obesity is a serious health problem that affects a significant number of individuals all over the world. The number of individuals aged 18 and older who are obese has about quadrupled over the past several decades, and there are currently around 650 million obese adults. The World Health Organization reports that 13% of the adult population is fat, with 11% of males and 15% of females being obese.

The build-up of excessive fat, which poses a serious threat to one's health, is the definition of obesity. A Body Mass Index of 25 indicates that a person is overweight, whereas a BMI of 30 or above indicates that the person is obese. There are three different categories of obesity (3):

  •     BMI between 30 and less than 35 indicates class one obesity.
  •     BMI between 35 and less than 40 indicates class two obesity.
  •     BMI more than 40 indicates obesity of class three (severe or morbid obesity)

The risk of developing cardiovascular disease, hypertension, diabetes, and osteoarthritis is increased in those who are obese. Having a BMI that is in the overweight or obese range is associated with an increased risk of developing a variety of cancers, including breast, liver, kidney, prostate, colon, ovarian, and endometrial cancers.

There are a number of approaches one may take to reach and keep a healthy weight. Even if you just lose a little proportion of your total body weight, it is important to do so since it can make a difference in the health risks you face. Losing weight can be quite difficult. If changes to diet and exercise are not successful, surgical intervention can be considered.

The following treatments for weight loss can assist in the management of obesity:

Doing Something Physical

When you exercise, you burn even more calories than when your body is at rest because your body uses more energy. The procedure, however, will take some time, so do not expect to lose all of the additional weight overnight. In order to lose one pound, which is around 0.45 kilogrammes, you need to burn at least 3,500 more calories than you take in each day.

You may also sign up for a weight loss programme at the gym if it better suits your needs. You are going to increase the difficulty of your workouts by adding activities like skipping rope and lifting weights. Beginning slowly is essential in order to reduce the possibility of sustaining an injury.

Some of the following are examples of ways to start being more active:
  •     Instead of driving, you should go on foot to the food shop.
  •     Choosing to use the staircase rather than the elevator.
  •     Every evening, we take the dog for a walk.
  •     Get off the bus or train one stop before to the location of your final destination.
  •     Swimming and biking.

Dietary Changes

Consuming more calories than your body uses up in a given period of time may lead to weight gain. Consuming excessive calories might also lead to weight gain. It is possible that your primary care physician or a dietician might instruct you on how to adjust your eating behaviours in order to achieve your weight loss goals. Altering one's diet is the most effective treatment for compulsive overeating, although cognitive behavioural therapy is also a viable option.

There are several kinds of meals that are known to trigger weight gain. The majority of ultra-processed meals include high levels of harmful fats and added sugars, such as high fructose corn syrup, which makes it simple to consume more than one's fair share of these items. There is a correlation between eating hyper processed foods and having a higher risk of obesity.

When attempting to reduce weight, one of the best places to begin is by reducing the amount of highly processed meals that you consume. Instead, increase your consumption of healthy foods including fruits, vegetables, cereals that are whole, and lean sources of protein. Diets high in fibre help people feel fuller for longer, which makes it more difficult to overeat and consume frequent snacks in between meals.

A diet that is heavy in protein can also help one lose weight effectively. It helps regulate the hormones that control appetite and satiety, ghrelin and leptin, and as a result, it helps increase feelings of fullness and satiety. Protein has the largest thermic impact of any food, which means that it takes more energy to digest than either carbohydrates or fats. Therefore, it provides a temporary boost to the metabolism.


Surgery for weight loss known as bariatric surgery is an option that may be explored in extreme situations of obesity. Surgical procedures for weight loss entail removing or altering a portion of the small intestine or the stomach in order to decrease the amount of food consumed. This can assist a person in achieving their weight loss goals while also lowering their chance of acquiring diseases such as hypertension or diabetes.

In gastric bypass surgery, some sections of the digestive system are bypassed so that food can enter the stomach directly. In addition to that, it may be utilized to lessen the size of the stomach. Although bypass surgery is successful, there is a possibility that vitamin and mineral deficits will result from having the procedure. A gastric band is another option for reducing the size of the stomach that can be inserted by a surgeon.

Losing weight can be mentally taxing for a few reasons, including the following:

    Emotional eating occurs when a person uses food as a means of coping with stressful feelings such as worry or emotional discomfort. Because of this, it can be challenging to stop the pattern of using food to control one's emotions.

    Problems with body image: An unfavourable self-image and a lack of contentment with one's physique can make it difficult for an individual to adopt better behaviours and to remain committed to a plan to lose weight.

Changes to well-established habits and routines, especially those that centre on eating and hobbies that require sitting for long periods of time, can be challenging.

Worry of failure: The fear of not succeeding or losing weight and then regaining it can be mentally taxing and discourage persons from attempting to lose weight. This fear can also discourage individuals from exercising and eating healthier.

 The pressure that people feel to comply to particular aesthetic standards set by society can lead to an unfavourable body image and make it even more difficult to overcome the mental obstacles associated with weight reduction.

 It is vital to address the psychological obstacles to weight reduction in order to achieve success in losing weight. Losing weight needs a mix of mental and physical work, and in order to be successful, it is important to address these barriers.