CBT for Weight Loss (Mindset)

Distinguishing between Physical Hunger and Cravings

In the context of non-ATC individuals seeking to lose weight for health (as in the Beck program), it is vital to distinguish physiological hunger from emotional hunger or cravings.

Physical hunger appears gradually and is satisfied with any food; cravings are sudden, specific (craving for a particular flavor) and are usually linked to emotional states or environmental stimuli.

The patient is trained to label the sensation: "This is not hunger, this is anxiety/boredom/craving", and to understand that hunger is not an emergency that must be resolved immediately, but a tolerable sensation.

Identification of Sabotaging Thoughts

Diet failure is often due to permissive thoughts that arise in times of temptation.

These sabotaging thoughts include, "I deserve it because I had a hard day," "It's just a little bit, it won't hurt," "I already broke the diet, so I'll eat as much as I want today and start tomorrow," or "It's rude to refuse food."

Therapy focuses on detecting these justifications in real time and having prepared responses that remind the patient that every calorie counts and that giving in reinforces the habit of breaking the commitment to oneself.

Discomfort and Distraction Tolerance

It is taught that the discomfort of not eating what one desires is temporary and less painful than the long-term frustration of not reaching a healthy weight.

When the urge to eat off-plan arises, distraction or delay techniques are applied.

The rule may be, "If I have a craving, I will wait 20 minutes and engage in another activity." Often, by shifting the focus of attention, the urge disappears.

Acceptance that deprivation of certain immediate pleasures is the necessary price to obtain a greater benefit (health, aesthetics, mobility) is worked on.

Summary