Manage Your Diet Effectively by
Employing Cognitive Behavioural Techniques
In recent years there has been a proliferation of information that has been made available to readers concerning recommended calorific dietary requirements and associated indices such as the BMI index.
As consumers we have access to food contents, sugars and so on. It has never been easier to budget our calorific intake! So why it that some of us are having trouble in achieving is targeted goals we often employ with our dietary requirements?
The answer could be that our dietary goals are far too rigid and unrealistic which will end in goal deprivation and not achieving any of the set objectives we set.
Cognitive behavioral therapy, (CBT), can help in achieving these objectives as it works on the premise that we evaluate our cognitions or thoughts realistically, against objective reality. It also recognises that we all have cognitive errors and blind spots that assist in negatively appraising differing variables, such as dieting. Cognitive distortions are inaccurate thoughts or ideas identified in cognitive therapy and its variants, which maintain negative thinking and help to maintain negative emotions.
One cognitive error is, “All or nothing thinking”. This is defined as thinking of things in absolute terms, like “always”, “every” or “never”. Few aspects of human behaviour are so absolute. This may include embarking on unrealistic diets that would not stand up to objective reality. For example an ex colleague of mine decided to embark on a crash diet that consisted of allowing herself only to drink water that was mixed with maple syrup. She pursued this diet for 5 days. In the process she made herself very weak which also had a negative impact on the way she could mentally process information. The end result was that she had lost some body weight which was only short term gain. This diet was dangerous and impaired her functioning and judgment. She had displayed elements of,” All or Nothing”, thinking in her approach to the dieting which was not sustainable in the long term. The diet was also unrealistic and did not take into account any of her long term goals. Goal setting is of paramount importance when embarking on any behavioural change.
Another cognitive error to be aware of is Emotional reasoning, defined as making decisions and arguments based on how you feel rather than objective reality. For example a person may be suffering from low self esteem and seek solace in eating. What the person needs to do is pro actively change his or her behavior, realistically.
The important message to get across here is that when embarking on a diet for health or medical reasons you should be aware of the behavioural issues that are motivating the dietary change.
Do the dietary changes stand up to be tested against objective reality? Meaning is it realistic and goal driven? If so it is more likely to achieve the desired long term goals and cumulate in success.
Cognitive behavioural therapy will help you achieve your desired dietary changes that can be tested against objective reality.
About the Author
After working in the Oil Industry for many years Paul Horan decided to qualify as Cognitive Behavioural Therapist and Addictions Counsellor. Paul is currently practicing in Earls Court and Ealing. Visit Paul’s site at www.cbtwestlondon.co.uk.
This article should be regarded as a reference source only and is not intended to replace professional medical advice. Seek the advice of your doctor before beginning any protocol. The author disclaims any liability arising from the use of information on these pages.
This is really interesting – I’d never looked at my relationship with food like that but it’s so spot on. One month I decide I’m NEVER eating wheat again – then it’s NEVER booze etc etc… which inevitably ends in failure. A very thought provoking read, for any woman, as I think we’re all programmed to have the same weird dysfunctional relationship with food and I’ve no idea why. Keep up the good work Paul.
Paul, I fully agree with your comments. I think that CBT is one of the missing components of weight management together with sound education around dieting and a good physical exercise routine. All of these add to a greater well being and take the central focus away from the traditional “diet”.
Steve
Thanks Paul – it’s a very good article giving us food for thought. An approach to dieting should be serious and take into account the reasons which lead to the necessity for dieting in the first place. I believe if the need for diet arises it is already a sign of an underlying problem, like anxiety, depression, etc. and simply cutting down on certain foods mechanically will only work for a short while, we normally return to the same level as we forget to deal with the inner issues. I’m all for the holistic approach, as we are all multi-faceted individuals!