Obesity is one of the significant health concerns for people across the globe. It affects the physical health of people and harms their mental health, which calls for several treatments. Behavior therapy is one of the treatments for obesity that focuses on the individual’s behavior. It helps you bring the right changes to your diet and physical activities. The ultimate purpose of this treatment is to help you reduce weight and contribute positively to your fitness journey.
Behavior therapy helps you get rid of poor habits that cause obesity, including a lack of physical activities or unhealthy diet consumption. A behavior therapist works closely with you in a group or one-on-one session to bring required changes in your lifestyle. Behavior therapy for obesity includes tracking dietary patterns, increasing activity levels, creating an exercise plan, and setting realistic goals.
Considering intensive behavioral therapy for obesity is crucial to mitigate health risks. It helps you prevent different health issues such as high blood pressure, diabetes, heart diseases, stroke, liver diseases, depression, and many more. This therapy consists of different phases, but it can vary according to your needs because every individual’s body works differently. Let’s explore how behavior therapy helps obese people manage weight.
- Starting With Small Changes
Nothing happens overnight, and the effects of behavioral therapy also start slowly by targeting small changes. Rapid changes can only work for a short time, so you have to develop new habits gradually. Behavior therapy is all about the analysis of an individual’s behavior and condition to suggest measures accordingly. You cannot execute an action plan right away. An important part of knowing what is applied behavioral science is understanding that therapists never recommend immediate bringing drastic changes to your lifestyle to implement behavior therapy principles. The process starts with the identification of behaviors that lead to obesity. Then, it gradually moves to the phase where a person needs to develop new habits to overcome obesity.
- Evaluation For Depression
People facing depression or anxiety can also experience weight gain. That is why screening for depression is an essential part of behavior therapy. Depression can be interconnected with poor diet choices and overeating. Such habits are the leading causes of obesity, but it is crucial to address the root cause of the issue, which is often depression. A behavioral therapist can recommend medications or any other suggestions to prevent depression.
- Empowering You To Take Control
With time, you will learn how to control the urges that can make you eat foods that lead to obesity. As a result, you will be able to eliminate all unhealthy and processed foods from your diet. Your therapist will also recommend that you avoid distractions while eating, like switching off your phone. Thus, you will self-monitor yourself while you eat and be able to keep a better track of your fitness routine. Taking complete control of your fitness and weight management is indeed a fulfilling and energizing feeling.
- Following The Action Plan
One of the most integral parts of behavioral therapy to manage weight is to follow an action plan. It includes:
- Learning when to eat and when not to.
- Creating realistic weight-loss goals.
- Making meal plans by better understanding nutrition.
- Becoming more active.
- Starting to overcome negative thought patterns.
The action plan can vary depending on your condition and other factors. For instance, you may have to use medicine to treat depression or decrease appetite, according to which there might be some changes in your action plan.
- Setting A Routine Of Physical Activity
Your body burns calories when you exercise. You need to burn around 3,500 calories to lose 1 pound. It means you need to set a daily routine for your workout sessions. You can also get registered in a weight loss program after consulting your therapist. It is not possible to start running 10 kilometers a day straightaway; you have to start with walks to gain momentum. The same applies to other exercises, so again, you have to start slowly.
- Adopting Dietary Changes
Diet is an essential aspect of the weight-loss process. You should not consume more calories than the amount your body does not burn. Your behavioral therapist can also suggest a dietitian who can help you develop new eating habits to reduce weight.
Making dietary changes sets a rhythm for your weight management procedure. It helps you get rid of ultra-processed food items that consist of added sugars and unhealthy fats that increase the risk of obesity. Limiting consumption of unhealthy food enables you to maintain an ideal weight and attain a healthy lifestyle. You can also consider a high protein diet as it is helpful for weight loss and boosts metabolism.
Behavior therapy lasts for months, so it is crucial to be mentally and physically prepared for it. Even after reaching your goal weight, it’s best to stay in touch with your therapist to maintain the weight. You can lose weight after putting in effort and time, but you have to keep those newly developed habits to maintain your new, healthier body.