Diet Trap: Feed Your Psychological Needs and End the Weight Loss Struggle Using Acceptance and Commitment Therapy
Jason Lillis, JoAnne Dahl
Format: PDF / Kindle (mobi) / ePub
Have you tried every diet or weight loss plan under the sun, but still can’t manage to lose weight and keep it off? You aren’t alone. Each year, Americans spend billions of dollars on weight-loss products, yet we continue to have the highest obesity rate in the world. After trying and failing countless times, you have to begin to wonder, �What am I doing wrong?”
The problem with most fad diets is that they only attack the symptom of the problem, not the cause. No matter how much you try to deny yourself the food you crave, you always end up reverting back to bad habits. You might even lose weight initially, but more often than not you’ll gain it back—with a couple extra pounds to boot! In order to make real change in your life, you need to change the way you think about food, weight, and what’s most important to you.
The ACT Weight Loss Solution offers proven-effective methods based in acceptance and commitment therapy (ACT) to help you develop mindful eating habits, self-compassion, and a greater understanding of what it means to live a valued life. ACT is a values-based therapy that has been proven effective for the treatment of weight loss. Because ACT encourages you to accept and experience uncomfortable emotions—rather than succumb to emotional eating—it helps you to stay on your path to lose weight, while also helping you develop compassion toward yourself, no matter how much you weigh.
Written by two researchers in the field of ACT, this book offers evidence-based solutions to help you fundamentally change the way you think about food, so that you can successfully lose weight, get healthy, and live a happy, fulfilling life without costly and frustrating fad diets
and regenerate quickly. There are virtually no fat cells in your body that were there ten years ago. So, while you have a body with cells, organs, fluids, and so on, you can’t be simply your body. You’re something more than that—something stable and enduring. Try to identify a feeling you’re having right now, even if it’s just contentment, boredom, or curiousity. Whatever that feeling may be, is this the first time you’ve felt that feeling? Probably not. Think of other times you’ve felt this
to do, and on and on. Take a minute now and try to listen to your thoughts. Just notice all of the activity going on in your mind. Take your journal out and, on a new page, write down every thought you’re having, as quickly as you can, for three minutes. Feel free to use shorthand or single words rather than full sentences. If you have thoughts like Am I doing this right? or I have no thoughts, notice that those are thoughts too and write them down. Go ahead and do it now. *** That’s a lot of
more comfortable with watching your thoughts, see if you can direct your attention specifically to self-sabotaging and self-evaluating thoughts. Maybe those signs have different colors or appear in a different font. When you see one or the other, simply put it in a box with the appropriate label. When they are absent, just watch all of your other thoughts go by. Getting Unstuck The key with thoughts is to notice them and get unstuck from them. Thoughts can be like touching honey and then
of shame, guilt, sadness, or any of the judgments you have about yourself? Did they go away forever, never to reappear? And if you did notice them coming back, how did that make you feel? Did you want to keep losing weight, or did you begin to feel defeated? How loud did those voices get when you started gaining weight again? How familiar were the self-criticisms? When weight loss becomes mostly about making yourself feel better or think differently, you can be setting yourself up for failure.
“Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the American Heart Association.” Medicine and Science in Sports and Exercise 39:1423–1434. Hayes, S. C., J. B. Luoma, F. W. Bond, A. Masuda, and J. Lillis. 2006. “Acceptance and Commitment Therapy: Model, Processes, and Outcomes.” Behaviour Research and Therapy 44:1–25. Hayes, S. C., K. D. Strosahl, and K. G. Wilson. 1999. Acceptance and Commitment Therapy: An Experiential