Cognitive Behavioral Workbook for Weight Management

Michele Laliberte, E. McCabe Randi, Valerie Taylor

Description

We all think we know what we have to do to manage our weight, and blame ourselves when we don''t meet the goals we have set. In reality, we need to understand the biology behind the body''s regulation of weight to achieve the control we are hoping for. And we need strategies for overcoming obstacles: the stress of daily life, emotional upsets, and people who sabotage our efforts or attack our self-esteem.

The Cognitive Behavioral Workbook for Weight Management is a different kind of weight management guide that focuses on helping you stay disciplined and dedicated to your weight management goals by using cognitive behavioral therapy. This approach has been used by therapists for years to treat a diverse range of mental health conditions, and researchers have found that it also helps people make healthy changes that last.

This workbook includes exercises and worksheets to help you design a customized weight management strategy most likely to be effective for you based on the habits and lifestyle you have now. You''ll set specific goals to improve your body image and your health, and follow a realistic weight management plan designed specifically for you. It is possible to feel good about yourself as you work toward a healthier lifestyle. This book will show you how.

Learn to:

•Manage situational, emotional, and interpersonal eating triggers
•Overcome body image difficulties and critical thoughts
•Make changes toward weight management that you actually enjoy
•Use support from friends and family to bolster success

Informations

• Publié par: New Harbinger Publications
• Date de parution: 01 janvier 0001
• Nombre de lectures: 0
• EAN13: 9781572249509
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

• • • •

THE

A N E W H A R B I N G E R S E L F  H E L P W O R K B O O K T h e C o g n i t i v e B e h a v i o r a l Wo r k b o o k f o r Weight Management

A STEPBYSTEP PROGRAM

• Prepare for successful and lasting change • Design a personal eating and exercise plan • Manage difficult emotional and interpersonal challenges • Develop a healthy relationship with your body • Maintain progress and deal with relapses

MICHELE LALIBERTE, PH.D. C RANDI E. M CABE, PH.D.VALERIE TAYLOR, MD, PH.D. •

“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 ofWhen Perfect Isn’t Good Enough

“Given the lack of effective tools to assist people in their weight struggles, this book îlls 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 of50 Ways to Soothe Yourself Without Food, Eating Mindfully, andEat, Drink, and Be Mindful

“This is a fantastic tool for individuals seeking to înd 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 ofThe Real Skinny on Weight Loss Surgery and coauthor ofThe Encyclopedia of Obesity

T h e C o g n i t i v e B e h a v i o r a l Wo r k b o o k f o r Weight Management

A S T E P  B Y  S T E P P R O G R A M

MICHELE LALIBERTE, PH.D. RANDI E. MCCABE, PH.D. VALERIE TAYLOR, MD, PH.D. Ne w H a r b i n g e r Pu b l i c a t i o n s , I n c .

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, înancial, 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 94609 www.newharbinger.com

Cover design by Amy Shoup Text design by Michele Waters-Kermes Acquired by Tesilya Hanauer

All Rights Reserved

PDF ISBN: 978-1-57224-950-9

he 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.

Chapter 1

Chapter 2

Chapter 3

Chapter 4

Chapter 5

Chapter 6

Chapter 7

Chapter 8

Chapter 9

Acknowledgments

Introduction

Contents

What You Need to Know About Weight and Weight LossBeforeYou Get Started

Setting Your Goals

Making Choices: Deciding What Weight Management Approach Is Right for You

Making Preparations: Getting Ready for Your Change Journey

Changing Your Lifestyle: Designing Your Eating Plan

Changing Your Lifestyle: Designing Your Activity Plan

Dealing with Bumps in the Road

Managing Emotional Triggers

Managing Interpersonal Triggers

Chapter 10 Enhancing Your Well-Being: Dealing with Body Dissatisfaction

Chapter 11 Changing Behaviors That Support Body Dissatisfaction

Chapter 12 Maintaining the Lifestyle Change

References

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Acknowledgments

Preparing this book has been a labor of love that has involved many people along the way. First and fore- most, 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.