Why is it so Hard to Maintain Weight Loss?
Maintaining after weight loss can be very challenging. It’s especially hard if you have recently lost a significant amount of weight on a commercial diet program or a specific nutrition plan. Therefore it’s not surprising to find that many people are skeptical about their ability to be successful at keeping a stable weight, after all it’s true statistically that Failure to maintain a stable weight is VERY high! Why is this number so low?
This is because most weight loss programs don’t have a maintenance phase. The last phase usually focuses on adding calories and reducing food restrictions rather than specific behavior strategies and developing life- long health attitudes.
Most Weight Loss Programs LACK A REAL BEHAVIOR Element so when you return to social eating and eating off the plan you just go back to bad habits.
Weight maintenance is more about behaviors than diet & training alone!
But not to worry, there is hope! People who are successful at maintaining their weight for longer than 2 years learn about behaviors and thinking patterns that can keep them at their goal weight. This is about choice and choosing to learn the most important behaviors for you that will give you the BEST life possible.
Cognitive Behavioural Therapy (CBT) gives you the skills to learn to make weight loss changes permanent without feeling as though you are constantly on a “diet”.
So what’ are the Primary Behaviors to focus on and the types of thoughts to have that keep us motivated to make healthy choices day after day?
Our CBT weight loss and maintenance program Food Connection Course focuses on bad habits that lead you astray and changing deep cognitions like “this is not going to hurt me”, “I already ruined by diet”, or “I need this to make me feel better or included.”
Here are some basic tips from our CBT-Fitness Programming:
Step One: Taking steps to get on a real weight loss or maintenance program is important. Make a commitment to work on selecting a nutrition plan that feels doable to you.
Step 2: Get to know how you think about food.
Reviews your thinking styles when it come to food. Do you respond better when you think about food with a set of rules that you apply logically throughout your day or do you do better with a structured or semi structured guideline? We can help you figure that what works best!
Step 3: Monitor your self in a REAL WAY! Learn to appreciate your scale or measuring tape because the information is real. If you feel emotional then work on challenging the negative feelings & thoughts & focus on the real information! By establishing a monitoring system that works for your emotions & lifestyle you will stay in control rather than becoming blind to your body.
Step 4: Have a plan in place that is easily activated by you when your weight passes the “yellow light zone of comfortable weight re-gain”. This means when you gain 5lbs learn to react in a way that is healthy not destructive.
Step 5: Learn how to assess how you spend your time against what you SAY you want out of life & then resolve conflicts with actions plans. Our 12 week transformation combined with the 4 WEEK CBT-Fit Course provides tools to help you figure out where you have control and freedom in places that you felt trapped or lacking in any options!
Step 6: Develop a healthy reward system that rewards you for working on intentional goals not just good outcomes. Motivation is key- learn how to stay motivated about your body by working with Team Bunny!
Step 7: Learn to practice acting like a fit healthy person during challenging situations.
If you are ready to start applying CBT-Fitness into your workout program – then try the 4 Week CBT-Fit Course!