Cognitive Behavioral Workbook for Weight Management , livre ebook

New Harbinger Publications - Michele Laliberte

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175 pages

English

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Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781608826964
Langue	English

Informations légales : prix de location à la page 0,1078€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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“This book provides an easy-to-follow, comprehensive program for losing weight and keeping it off. Unlike many books on this topic, the strategies in this book are based on proven psychological principles. I recommend this workbook to anyone who struggles to lose weight and live a healthier lifestyle.”
—Martin M. Antony, Ph.D., ABPP, professor of psychology at Ryerson University in Toronto, ON, Canada, and author of When Perfect Isn’t Good Enough
“Given the lack of effective tools to assist people in their weight struggles, this book fills an important gap. It provides evidence-based strategies for weight management, addresses problematic thoughts and behaviors, and offers long-term lifestyle solutions for healthy eating, exercise, and maintaining a positive body image. This book is a valuable resource for both consumers struggling with weight issues and the clinicians who help them.”
—Traci McFarlane, Ph.D., C.Psych., staff psychologist and clinical team leader at Toronto General Hospital and assistant professor at the University of Toronto
“Changing the way you think is key to losing weight and eating more mindfully. This straightforward, easy-to-read guide helps illuminate the thoughts and behaviors that may be standing in the way. You’ll learn essential skills that will take you far on your journey toward a healthier you!”
—Susan Albers, Psy.D., author of 50 Ways to Soothe Yourself Without Food, Eating Mindfully, and Eat, Drink, and Be Mindful
“This is a fantastic tool for individuals seeking to find an exit ramp from the freeways and cloverleaves of dieting, weight regain, and more dieting. Completing the program laid out in this book will help almost anyone get their life and eating habits back under control, determine a long-term path toward a healthier lifestyle, and develop a more contented acceptance of their own body. It should be a required tool in every weight management clinic on the planet, and I feel strongly that it should be required reading for every family practice physician and health care provider in North America.”
—Julie Janeway, author of The Real Skinny on Weight Loss Surgery and coauthor of The Encyclopedia of Obesity

Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright © 2009 by Michele Laliberte, Randi McCabe, and Valerie Taylor
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA
www.newharbinger.com
Cover design by Amy Shoup
Text design by Michele Waters-Kermes
Acquired by Tesilya Hanauer
All Rights Reserved
Epub ISBN: 978-1-60882-696-4 -->
The Library of Congress has cataloged the print edition as:
Laliberte, Michele.
The cognitive behavioral workbook for weight management : a step-by-step program / Michele Laliberte, Randi E. McCabe, and Valerie Taylo.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-1-57224-625-6 (pbk. : alk. paper)
ISBN-10: 1-57224-625-1 (pbk. : alk. paper) 1. Weight loss. 2. Cognitive therapy. I. McCabe, Randi E. II. Taylor, Valerie. III. Title.
RM222.2.L323 2009
613.2’5--dc22
2009038429
This book is dedicated to our patients, who have inspired us with their courage, strength, perseverance, and hope in the face of ongoing struggle.
Contents
Acknowledgments
Introduction
1. What You Need to Know About Weight and Weight Loss Before You Get Started
2. Setting Your Goals
3. Making Choices: Deciding What Weight Management Approach Is Right for You
4. Making Preparations: Getting Ready for Your Change Journey
5. Changing Your Lifestyle: Designing Your Eating Plan
6. Changing Your Lifestyle: Designing Your Activity Plan
7. Dealing with Bumps in the Road
8. Managing Emotional Triggers
9. Managing Interpersonal Triggers
10. Enhancing Your Well-Being: Dealing with Body Dissatisfaction
11. Changing Behaviors That Support Body Dissatisfaction
12. Maintaining the Lifestyle Change
Acknowledgments
Preparing this book has been a labor of love that has involved many people along the way. First and foremost, we would like to thank all of the patients we have worked with over the years, who have trusted us with their struggles, taught us about courage and strength, and inspired us to write this book.
We would like to thank the staff at New Harbinger Publications. We are grateful to Catharine Sutker for helping to get this project off the ground. We would also like to thank Tesilya Hanauer, Jess Beebe, and Karen Stein for their encouragement and valuable feedback on the manuscript.
We extend a special thank-you to our colleagues and friends for their helpful input and comments: Anne Williams, Amy Wojtowicz, Jacquelyn MacKenzie, Max Taylor, Annette Taylor, Judy Bartlett, Terri-Ann Tabak, Dr. Yoni Freedhoff, and Julie Janeway. Most important, we would like to thank our families for their support and understanding throughout this process: Neville Jackson, Bryce Jackson, Nicholas Jackson, Russell Jackson, William Harper, Liam Harper-McCabe, and Brendan Harper-McCabe.
Introduction
Take a moment to consider the following questions: Are you tired of struggling with your weight? Have you tried numerous weight-loss programs without lasting success? Are you worried about your weight for health reasons but don’t know what to do? Do you struggle with body dissatisfaction? Do you engage in emotional eating? Do you wish you could be more physically fit, but hate exercising? Are you confused about what you should do in your efforts to control your weight?
If you answered yes to any of these questions, this book will provide you with some answers, strategies, and direction.
Whether you hope to improve your health or want to feel better about your body, this book offers you a weight management plan you can count on. In our work with clients struggling with weight-related issues, and with other health care professionals, we have often wished we had a self-help book we could recommend that addressed weight management, health, and body image in a realistic way. In developing this book, we have attempted to provide information that is based on research wherever possible. The purpose of this book is to help you choose and implement a realistic weight management program that will improve your health, body image, or both. This book will show you how to make systematic changes that can last a lifetime.
How to Use This Book
This is an action-oriented workbook. It is about learning; self-assessment; exploration of thoughts, feelings, and behaviors; and making behavioral changes. To make these changes, you will need to commit to engaging in the exercises and activities. Of course, just reading this book will heighten your awareness, but if you don’t do anything, then you will not see any changes. You can follow this book on your own or with the support of a therapist or your medical doctor.
Here are some tips for success on your journey: Remember that your focus needs to be on finding a weight management plan that you can live with for the long term—for a lifetime . Think of this journey as an experiment. We will provide you with a number of weight management options. Your own experiences should guide you. As you go along, you may change your mind about the option that is best for you. Try to make changes at a reasonable pace. Small changes that you can sustain will work better in the long run than trying to change everything at once. Find time each day to complete the exercises—book it in your calendar or it won’t get done. Make yourself a priority in your schedule. You are worth it! Engage your support systems to help you make changes. Support from family and friends can make all the difference. Reward yourself. It is not easy to break old habits and confront your challenges. You may need to find satisfying rewards that are not related to food.
1. What You Need to Know About Weight and Weight Loss Before You Get Started
You may hope this book will help you to lose weight, or at least help you to prevent weight gain. Before you choose the weight management approach that best suits you, however, you need to have the necessary information to make an informed decision. The aim of this chapter is to bring you up to date on the current scientific understanding of weight, weight loss, and how the body regulates weight.
Weight Management for Real People: Meet Five Such People
You have your own story of your weight concerns. Sometimes it’s helpful to hear about other people’s experiences. We would like you to meet five people who are struggling with their weight: Jim, Karen, Janice, Carlos, and Jennifer. We will use their experiences throughout this book to demonstrate how to implement changes in your own life.
Jim
Weight: 356 lb.
Height: 6’1”
Body Mass Index (BMI): 47
Jim is a fifty-one-year-old shift worker at an auto plant. As a young man, he played football in high school and was known for his physical strength. His job required him to be physically active until around age forty, when he was promoted to a foreman’s position. His weight then began to increase rapidly as his work became more sedentary, and he found it difficult to remain active because of his schedule. As his weight climbed to 356 pounds, it became difficult for Jim to walk the floor and supervise the people working for him. His boss expressed concern at his lack of supervision and suggested that it could result in a poor performance review. Jim’s wife works as a nurse’s aide. Although she’s worried about Jim’s weight, their schedules make it difficult for them to have regular meals together with their two daughters. They often rely on convenience foods. W