Cognitive Behavioural Therapy for weight loss

Weight Loss Plan

Cognitive Behavioral (CB) techniques can aid Cindy in her weight loss goals because they are centered on changing targeted behaviors and cognitions straightforwardly( Matta,2013). The CB techniques offered to Cindy will highlight the role of environmental reinforcement contingencies and cues related in the attainment and maintenance of healthy behaviors( Matta,2013). Creating health habits such as eating right and exercising can be difficult to establish and acquire. However a CB approach can be an effective tool towards getting Cindy healthy and losing weight because it will allow Cindy to modify her behavior and upkeep change. The tools Cindy needs to use so that she can acquire and maintain new healthy behaviors include; stimulus control, self-reinforcement, contingency contracting , covert self- control and cognitive restructuring.

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Stimulus Control

Stimulus control involves labeling and removing a problem contributing to diet and exercise and and creating new stimuli to reinforce the desired behavior( Foreyt, 2004). An effective way Cindy can identify problem that contribute towards her diet and exercise is by daily journaling her food and physical activity. Since Cindy is very busy she may want record her activities on her cell phone for convenience. By recording food and exercise activities Cindy will be able to identify when she has problems with keeping up with these health behaviors. Once the unhealthy behaviors are identified then a strategy towards overcoming specific obstacles can be made.

A couple strategies that may benefit Cindy right upon initiating her weight loss plan would be to eliminate all unhealthy foods from her home and buy healthy foods and prepare healthy meals in advance for the week. For instance Cindy works as a waitress and may have a temptation to eat unhealthy foods that she may be surrounded by at her restaurant. Cindy should consider having a meal prep day which would entail her to cook and prepare healthy meals, weigh the foods for proper portion sizes, and place them in a reusable plastic container in the fridge so she has health foods ready to go throughout the week. Another recommendation for Cindy would be to locate healthy food option at restaurants so when she has to eat out or go on a date with her boyfriend she is prepared to make the right choice. Cindy can use an app on her phone such as HealthOut to aid her in choosing a balance healthy meal and restaurant location to eat that features heathy food options.

Self-Reinforcement

Self-reinforcement involves systematically rewarding oneself to increase or decrease the occurrence of a target behavior (Psychology-Dictionary.org, 2014). One way Cindy can reward herself is to buy a new outfit every 2 weeks for meeting a weight loss goal of 1.5-2 pounds a week. Another reward for Cindy would be to treat herself when a weight loss goal is reached by going on a special exercise outing with her boyfriend such as hiking in a local mountain range, going horseback riding, or going to the beach .

Contingency Contracting

Contingency contracting is a way one can use self- punishment to reduce an undesired behavior (Psychology-Dictionary.org). One way Cindy can use contingency contracting is by depositing $5.00 in a coin purse that she carries around with her every time she cheats on her diet or skips out on exercise. At the end of the month monies should be donated online to one of the college sororities that she detests. Another way Cindy can use a contingency contract is by starting a pool with friends and family who are also trying to lose weight. Each participant will donate $20.00 in the pool. The member(s) who has lost 8 pounds or more by the end of the month will receive the monies from the pool. If more than one member has met the goal monies will be split amongst the winners.

Covert Self-Control

Covert self-control is a way one can use internal monologues to encourage healthy behavior change (Psychology-Dictionary.org, 2014).One way Cindy can help encourage Heathy behavior changes is by repeating to herself each morning as she wakes up “I am empowered to make heathy changes and I can do it.” Cindy can also use this mantra when she is tempted to cheat on a meal or when she is thinking about skipping out on exercise.

Cognitive Restructuring

Cognitive restructuring involves adjusting internal monologues to contain constructive cognitions which will encourage and preserve behavior transformation (Psychology-Dictionary.org, 2014). Cindy can use this technique when she is regretful for cheating on a meal. Cindy should tell herself when this occurs, “I messed up and ate what I shouldn’t have however, I am back on my plan and I am on my way to a healthier me!” Another way Cindy can use cognitive restructuring is when she finds herself skipping out on exercise. Cindy under these circumstances, should tell herself “I stumbled and did not exercise, but now I am back on course.”

Health Belief Model

As noted by Ragin (2015) Rosenstock, Strecher and Becker’s health belief model is a tool that can individuals seeking healthy behavior changes. A health belief model would help give Cindy a plan of action so that she can tackle her borderline diabetic issues and weight. The health belief model focuses on motivational factors that influence healthy behaviors and seeking health care ( Ragin ,2015). The health belief Model consist of perceived susceptibility, perceived severity perceived benefits ,perceived barriers, and self- efficacy ( Ragin ,2015).

Cindy’s perceived susceptibility is based on her opinion on her chances of getting diabetes from unhealthy behaviors which involve lack of exercise and improper diet(University Of Twente, 2014). Because Cindy sought help after finding out that she was borderline diabetic and realized that her stress and busy lifestyle may be contributing to her likeliness of becoming diabetic. Because Cindy is borderline diabetic and is concerned enough to seek help and desires to lose weight she shows that she believes that she is very susceptible towards developing diabetes.

Perceived severity is based on Cindy’s opinion of how serious diabetes and its consequences are (University Of Twente, 2014). One of the direct consequences for Cindy not considering the seriousness of being borderline diabetic and not doing anything about it can contribute towards her contracting the condition. Delays in diabetic treatment or non-treatment can result in having health complications such as blindness, amputation of extremities, and kidney failure which can result in death(Ragin,2015).

Perceived benefits rely on Cindy’s belief that value of diet and exercise can reduce her risk towards contracting diabetes (University Of Twente, 2014). The actions Cindy needs to take include eating healthy balanced meals, three times a day and snacks. She should weigh her portions and prepare her meals at home on a meal prep day. For instance, Saturday or Sunday may be a good time to do since she has no school on those days. Exercising 5 times a week for 45 minutes either through fitness videos or by going to the gym will aid Cindy towards her heath goal. Intense cardio on at least three of those days should be administered. Together the positive effects of diet and exercise will lead Cindy towards her fitness goal of losing 25 pounds and not being borderline diabetic any longer.

Perceived barriers rely on Cindy’s belief on the reachable and psychological cost of diet and exercise(University Of Twente, 2014). Barriers that Cindy may encounter will most likely be from time constraints. Her time is seriously affected by her school work load, work, and boyfriend. Cindy is busy so she should get up 45 minutes earlier than she does now to exercise and then start her day with her pre- made meal that she can take with her on the go. Cindy has two rest days on her exercise regimen. If there is a day in which for some reason she could not get up early enough for exercise she can complete the exercise regimen on either of her two designated rest days. Another barrier would be adhering to a healthy meal plan which can be hard to do waitressing at a restaurant. However taking premade meals to work and school can deter temptations from eating unhealthy foods. Date nights in which Cindy will go out to eat with her boyfriend can also be a barrier from adhering to her meal plan . However Cindy can still make good food choice by using the app HealthOut . When Cindy is facing any barriers she can reach into her tool box (stimulus control, self-reinforcement, contingency contracting, covert self- control and cognitive restructuring) for reassurance and aid.

Self- efficacy is based on Cindy’s confidence and ability to take action (University Of Twente, 2014). Cindy will be able to take action by getting continued support at the health clinic which will provide her with recommended meal plans to achieve weight loss and monthly check ins to monitor her weight loss. Additional support is offered on how to complete the physical regimen required for weight loss by adhering to a customized fitness regimen of fitness videos and gym activities.

References

Foreyt, J. P. (2004). Weight loss: A physician’s toolbox of counseling strategies. Retrieved from http://www.medscape.org/viewarticle/493028_2

Matta, C. (2013). 5 Cognitive Behavioral Strategies for Losing Weight that Work. Psych Central. Retrieved from http://psychcentral.com/blog/archives/2013/09/18/5-cognitive-behavioral-strategies-for-losing-weight-that-work/niversity

Psychology-Dictionary.org. (2014). Anger control therapy: Cognitive restructuring. Retrieved from http://psychologydictionary.org/anger-control-therapy/

Psychology-Dictionary.org. (2014). Behavioral self- control. Retrieved from http://psychologydictionary.org/behavioral-self-control-training/

Psychology-Dictionary.org. (2014). Contingency-contract. Retrieved from http://psychologydictionary.org/contingency-contract/

Psychology-Dictionary.org. (2014). Self – reinforcement. Retrieved from http://psychologydictionary.org/self-reinforcement/

University Of Twente. (2014). Health belief model. Retrieved from http://www.utwente.nl/cw/theorieenoverzicht/theory clusters/health communication/health_belief_model/

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