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New Harbinger Publications - Jason Lillis

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89 pages

English

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“We do not need to be informed about all the problems involved with being overweight. What we do need are positive messages on how to approach this problem without making it worse and adding more burdens to our lives. Acceptance and commitment therapy (ACT) offers a different message than the usual one. We are encouraged not to struggle in vain, but rather to build a new way of life. This book by Lillis, Dahl, and Weineland is a substantial contribution for persons who are searching for a new way of approaching their weight problems.” — Gerhard Andersson, PhD , professor in the department of behavioral sciences and learning at Linköping University, Linköping, Sweden “In this book, Lillis, Dahl, and Weineland provide a new and refreshing perspective on the struggle to lose weight and adopt a healthy lifestyle. They offer a radically new approach with practical exercises based on acceptance, self-compassion, and behavior change. The book conveys hope, outlines a realistic way of living a valued life, and takes a functional approach toward weight regulation and a healthy lifestyle. … Read this book if you are concerned about your shape and weight: choose life!” — Ata Ghaderi , professor of clinical psychology at Karolinska Institute, Stockholm, Sweden Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered.

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Publié par	New Harbinger Publications
Date de parution	02 janvier 2014
Nombre de lectures	0
EAN13	9781608827114
Langue	English

Informations légales : prix de location à la page 0,1118€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

“We do not need to be informed about all the problems involved with being overweight. What we do need are positive messages on how to approach this problem without making it worse and adding more burdens to our lives. Acceptance and commitment therapy (ACT) offers a different message than the usual one. We are encouraged not to struggle in vain, but rather to build a new way of life. This book by Lillis, Dahl, and Weineland is a substantial contribution for persons who are searching for a new way of approaching their weight problems.”
— Gerhard Andersson, PhD , professor in the department of behavioral sciences and learning at Linköping University, Linköping, Sweden
“In this book, Lillis, Dahl, and Weineland provide a new and refreshing perspective on the struggle to lose weight and adopt a healthy lifestyle. They offer a radically new approach with practical exercises based on acceptance, self-compassion, and behavior change. The book conveys hope, outlines a realistic way of living a valued life, and takes a functional approach toward weight regulation and a healthy lifestyle. … Read this book if you are concerned about your shape and weight: choose life!”
— Ata Ghaderi , professor of clinical psychology at Karolinska Institute, Stockholm, Sweden

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 © 2014 by Jason Lillis, JoAnne Dahl, and Sandra Weineland
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Acquired by Melissa Kirk
Edited by Jasmine Star
All Rights Reserved
Library of Congress Cataloging-in-Publication Data
Lillis, Jason.
The diet trap : feed your psychological needs and end the weight loss struggle using acceptance and commitment therapy / Jason Lillis, PhD, JoAnne Dahl, PhD, Sandra M. Weineland, PhD.
pages cm
Summary: “The Diet Trap offers proven-effective weight-loss methods based in acceptance and commitment therapy (ACT) to help you change the way you think about food and develop mindful eating habits, so you can ditch the fad diets once and for all, and live a healthier, happier lifestyle”-- Provided by publisher.
Includes bibliographical references.
ISBN 978-1-60882-709-1 (pbk.) -- ISBN 978-1-60882-710-7 (pdf e-book) -- ISBN 978-1-60882-711-4 (epub) 1. Reducing diets--Popular works. 2. Weight loss--Alternative treatment--Popular works. 3. Acceptance and commitment therapy. I. Dahl, JoAnne, 1951- II. Weineland, Sandra M. III. Title.
RM222.2. L47785 2014
613.2’5--dc23
2013036519
To my mother, for nurturing and inspiring me on this path.
—Jason Lillis
To my newborn granddaughter, Mildred. May the spirit of self-compassion underlying this text be a helping hand in the great journey of life that you have just embarked on.
—JoAnne Dahl
Dedicated with love to my family: mum, dad, Robert, and Jeppe.
—Sandra Weineland
Contents
Introduction
1 The Weight Loss Agenda Is the Problem
2 Self-Compassionate Weight Loss
3 Don’t Change Your Thoughts, Change Your Behavior
4 Choosing Healthy Living Even When It’s Hard
5 Using Values to Build Healthy Habits
6 Putting It All Together
7 Weight Loss Know-How
References
Introduction
If you’ve tried to lose weight before and struggled to take it off or keep it off, this could be the right book for you. If you’ve ever beat yourself up, scolded yourself into exercising, blamed yourself for cheating on a diet, or just struggled to find meaning and vitality in the healthy habits you were trying to build, we have an alternative. This book presents a different path to weight loss, and more healthy living in general, through cutting-edge behavior change techniques from acceptance and commitment therapy (Hayes, Strosahl, and Wilson 1999).
The approach in acceptance and commitment therapy (ACT, said as one word) is a compassionate one. We’ll teach you how to change your habits humanely, with a focus on getting you in touch with how being healthy fits into a life you really want to have. We’ll give you tools for relating to difficult thoughts and feelings differently. We will also focus on doing what works, as opposed to following rigid rules. We want you to love yourself as you make changes, and we’ll teach you how to do that. Diet books are often selling a program of sacrifice that will purportedly give you the life you want—eventually. We’re selling something different: that you can have the life you want right now, while gradually building healthier habits over time.
One caveat: If you’ve never tried to lose weight before, there are other, more comprehensive resources that can help you gain the knowledge you need to influence your weight. In this book, we assume that you have a good deal of knowledge about how to lose weight, and that you’re struggling to apply that know-how or to sustain changes over time. That’s where our methods come in: to teach you how to deal with the barriers that get in the way of applying that knowledge.
We want you to know up front that this book isn’t full of dieting advice, step-by-step instructions on how to exercise better, and so on. You’ll find no recipes and very little information about nutrition, and we won’t be discussing things like the relative worth of margarine versus butter. If you’re looking for those things, there are scores of resources that cover those topics, and many of them are very useful. We do have a chapter that covers the basics of weight loss, but it’s at the end of the book. Why? We feel that applying weight loss rules doesn’t help unless you first fundamentally change your perspective and the way you approach living.
Most of the chapters are structured with a brief client story at the beginning, followed by an easy-to-understand overview of the research findings and ACT approach relevant to topics in the chapter. Then we provide exercises: some activities to do right away and some to do over time. The ACT approach is experiential. In order to learn the skills, you need to actually do the activities. Understanding concepts is very different from experiencing them. For this approach to truly work, you need to engage in the activities and learn from your experiences.
You’ll also need to keep a journal while working with the book. Many of the activities require that you do some writing, and we’ll usually ask you to use your journal for that. Feel free to use a computer if that works better for you. That said, sometimes you can’t beat a good, old-school journal, especially because you can keep it with the book at all times.
The lessons contained in this book build on and complement each other. You may want to read through the book quickly, but to do so, you’d have to skip a lot of the activities. If you want to read the whole thing to get the big picture, go ahead. Plan to read through and do the short activities as you go. Once you finish, start over again, making sure to do all the activities as you read through a second time. Alternatively, you can start by taking each chapter step-by-step. This will be more rewarding, since the skills you learn will naturally grow and build on one another. You can also use this book repeatedly. You may find it helpful to cycle through it multiple times. If you suddenly find that you’re off track, come back to it and work through some of the key activities to ground yourself in the core skills and start moving forward again.
We refer to some of the activities as “extended practice exercises.” They are just what they sound like: activities meant to be done over longer periods of time, up to a few weeks or even longer. Plan to do a few of these at a time, and introduce new ones when you’re ready.
Welcome aboard! We’re thrilled that you’ve chosen to work with this book, and we promise to be honest, compassionate guides throughout your journey. So let’s get started!
Chapter 1
The Weight Loss Agenda Is the Problem
Because you’re reading this book, we’re guessing that you’re feeling frustrated about your weight. You’re probably aware that you need to eat differently or perhaps be more active. You may know approximately how many calories you should be taking in to lose weight, what kinds of foods to eat, and how to track your progress. And yet you still find yourself struggling.
Maybe you’ve tried to eat less, focused on low-fat or high-protein foods, or relied on prepackaged foods and shakes. These diets probably seemed reasonable. Perhaps you tried to do this on your own or with your partner or a friend, or maybe you attended group meetings. Maybe you joined a gym or hired a personal trainer, or maybe you bought exercise videos or home exercise equipment. If you were to make a list of everything you’ve tried during all of your years of struggle with weight loss, you’d probably see that at times you were successful in losing weight. In fact, all of this experience might have made you an expert in losing weight. Yet you still find yourself struggling today.
We have some good news for you. If you want to take a new and different approach to losing weight, this book offers an evidenced-based alternative. It will help you take a different perspective on how to live your life, combining the weight loss expertise you already have with a psychological model called acceptance and commitment therapy (ACT, said as one word). Several scientific studies have shown ACT to be effective at promoting weight loss (for example, Lillis et al. 2009) and exercise (for example, Butryn et al. 2011). ACT can help you develop healthy habits that are vital and fulfilling for you. It presents a totally new