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Psychological Factors Contributing to Weight Loss

Article by Andre Judice, Ph.D., LPC, LMFT

Factors Contributing to Weight LossWe are all aware of the role that our eating habits and exercise play in our ability to lose weight. However, some researchers are recently focusing on the role of other factors that we might not normally consider when we are trying to slim down: personality traits, coping skills, and emotions. In a study published in the Journal of Clinical Psychology, researchers investigated the impact of these other factors on the ability of both men and women to lose weight. They uncovered several interesting findings. First, as we might already know, women were more likely than men to regain weight. This is evident from the fact that women diet more often than men. Researchers have found that the most significant factor that differentiates people who successfully and unsuccessfully lose weight is how they cope with a lapse in their diets. What this means is that those who are taught effective coping skills to deal with such lapses are better able to consistently lose weight. Such coping skills involve a variety of cognitive and behavioral strategies.So specifically what are cognitive and behavioral strategies? They are strategies that involve the way that we think about and behaviorally respond to the lapse. The following are some applications of such strategies:1. Reframing: This cognitive strategy involves thinking about the lapse not simply from the usual point of frustration, but actually putting a new frame on it, such as keeping it in perspective as progress that we have already made or seeing the positive aspects of the lapse (such as it being a time of regaining momentum). This would also involve reminding ourselves that progress is not characterized by a steady upward trend of improvement but instead by many little ups and downs that steadily form an upward trend over time. 2. Avoiding all or nothing thinking: This impacts cognitive and behavioral aspects of coping. All or nothing thinking means that we see things as good or bad, black or white. If we have a dietary lapse, we might use it as an opportunity to completely let all of our previous efforts at positive change do just because of one lapse. The alternative to this is to consider the lapse as the grey area- even though we had a lapse, it does not mean we have to let everything go and revert to the beginning again.3. Use incompatible responses: This behavioral strategy involves doing things purposefully that might not be compatible with being able to engage in negative dieting behavior. For example, if you usually eat constantly when at home during a lapse period, find things to keep you outside of the house.4. Use a pause strategy: It is important to become aware of the triggers that increase your urges to engaging in behavior that works against your dietary goals, even during the lapse. For example, using the example of eating all or the time or eating foods very adverse to the diet, this would involve recognizing when those urges come and use a strategy to put your response (i.e., eatin) on “hold” for a period of time. You can tell yourself that you will wait 45 minutes before eating whatever it is that you are craving, and in the mean time you are going to distract yourself with something else. If at the end of the time period you still want to eat, then you will do so in a purposeful fashion while aiming to reduce the intake as much as possible. This does several things. Since most urges pass with time, it keeps you from impulsively responding immediately to the urge and gives it time to pass. Also, if you do get to the point of eating the food anyway, it makes the eating a more intentional and purposeful act instead of a mindless and impulsive act. Overall, you will increase your sense of control over yourself.5. Choose the lesser of two evils: During the lapse if you know you want to eat in a way that is not part of your diet, come up with a “plan B” food or eating style that is a healthier choice (even if still “bad”) than your favorite “bad” habits. See how often you can get yourself to use Plan B instead of eating in the way that you initially desired. This is part of getting away from the black and white and more into the grey. If you are going to cheat, you can control how “bad’ you cheat, and this keeps you more hopeful about getting back on track.

So keep these strategies in mind as you focus on the fact that developing skills that help you cope with the dieting lapse is important in long-term successful weight loss.

Andre Judice, Ph.D., LPC, LMFT

About the Author

Check out Ecounseling at http://www.northshorecounselingandwellness.com. Mention this article and receive 25% off your first email or live chat counseling session!Dr. Andre Judice is owner of Northshore Counseling and Wellness, a private psychotherapy practice offering individual, couples, family and group psychotherapy. She is a consultant and trainer for businesses and organizations.