How a Values-driven Approach Results in Lasting Weight-loss
- Cortney Harden, MSW, LCSW
- Apr 26, 2024
- 3 min read
In our quest for healthier lifestyles, weight loss often sits at the forefront of our goals. Shedding those extra pounds not only enhances our physical appearance but also promises a multitude of health benefits. Yet, despite our best intentions, many of us find ourselves trapped in a cycle of fad diets, temporary successes, and eventual relapses. The key to breaking this cycle lies not just in changing what we eat, but in transforming how we perceive our relationship with food and health.
As a behavioral therapist specializing in clinical nutrition, I advocate for an integrative approach to weight loss—one that goes beyond calorie counting and exercise regimes to delve into the deeper motivations and values that drive our behaviors. At the heart of this approach lies the concept of making weight loss meaningful by aligning it with our core values and aspirations for a healthier, more fulfilling life.
Imagine for a moment what life would be like without the burden of excess weight. Perhaps it means chasing after your children or grandchildren with boundless energy, free from the constraints of fatigue or mobility issues. Maybe it signifies freedom from the looming threat of chronic diseases like diabetes or heart disease, allowing you to embrace life with vitality and vigor. Or it could manifest as reclaiming your confidence and self-esteem, fitting into clothes you once loved or feeling empowered to engage in social activities without reservation.
By tapping into these deeply held values and envisioning the positive changes that weight loss can bring, we lay the groundwork for sustainable transformation. Rather than fixating solely on the number on the scale, we shift our focus towards the intrinsic rewards of living a healthier lifestyle.
This values-driven approach serves as a guiding light on the journey towards lasting weight loss. It provides a solid foundation upon which to build supportive behaviors that are in harmony with our aspirations. But navigating this path requires more than just willpower—it demands a mindset shift towards acceptance and mindfulness.
Mindfulness, a practice rooted in present-moment awareness and non-judgment, plays a pivotal role in our weight loss journey. By cultivating mindfulness skills, we learn to accept the discomfort of hunger and cravings without succumbing to impulsive eating habits. We become attuned to the signals our body sends us, distinguishing between physical hunger and emotional hunger.
Moreover, mindfulness teaches us to savor the eating experience, embracing the pleasure of nourishing our bodies with wholesome foods while being mindful of portion sizes and satiety cues. Rather than viewing food as a source of comfort or distraction, we develop a newfound appreciation for its role in sustaining our health and well-being.
The evidence supporting the effectiveness of this integrative approach to weight loss is compelling. Studies such as the Mind Your Health randomized controlled trial have demonstrated the superiority of acceptance-based behavioral treatments over traditional weight loss methods in achieving long-term success. By empowering individuals to set goals based on their personal values and fostering mindfulness skills, we equip them with the tools they need to not only lose weight but to maintain their progress over time.
In conclusion, sustainable weight loss is not merely about shedding pounds—it's about reclaiming control over our health and our lives. By embracing a holistic approach that integrates behavioral therapy, clinical nutrition, and mindfulness practices, we can embark on a journey of transformation that is both meaningful and enduring. Let us redefine our relationship with food, honor our values, and pave the way towards a brighter, healthier future.
References:
Acceptance-based versus standard behavioral treatment for obesity: Results from the mind your health randomized controlled trial. Foreman, E et al, Obesity 2016
Advancing the revolution in the behavioral treatment of obesity. Thomas A. Wadden, Robert I. Berkowitz, Obesity Editorial 2016.
How to lose weight with ACT. By Dr. Nga Tran, https://www.brisbaneactcentre.com.au/want-lose-weight/
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