How to Make Effective Changes that Last: The Reflective Journal: Implementing Cognitive Behavioural Therapy (CBT) For Weight Loss management with 10 Weeks Action Plan.

By Belladonna Sterling

Journaling is a widely used non-pharmacological tool for weight loss, coaching, counselling and mental health treatment, as keeping a record of personal thoughts and feelings is particularly helpful in supporting mental health and weight loss treatment. It is highly recommended to use this journal jointly with the book: "How to Make Effective Changes that Last", as it contains the theory and critical facts behind the process. The book is a complete self-help guide for those with long-term weight problems. You can also use it individually if you wish, as it will guide you through the process. It will introduce guidance and techniques to support you as you attempt to express your feelings and thoughts. Use this Reflective Journal to record your activities and learn to solve problems as they arise. Writing about events can significantly benefit our physical and emotional health. Studies have shown that time spent journaling about our deepest thoughts and feelings can even reduce the number of days we take off from work, and significantly reduce binge eating, which leads to weight gain (Sohal, Singh, Dhillon & Gill, 2022). In addition, studies also suggest that journaling daily helps us accept rather than judge our mental experiences, resulting in fewer negative emotions in response to stressors (Ford, Lam, John, & Mauss, 2018; Baikie & Wilhelm, 2005). It means we become more positive and emotionally steady, improving our mood and outlook. Within these pages, you will find the tools to develop a 10-week weight loss program. Table of Content How to Make Effective Changes That Last Your key to success Getting an Accurate Record of Activity and Eating Situations, Moods, and Behaviour How to Record Your Habits General Principles for Effective Recording Recording Behaviour Amount Count The Three-Quarters Rule Recording Activity Recording eating How to do it Planning and Recording Problem-Solving Skills Planning and Recording Body Mass Index Doing It Putting the Plan into Practice 10 Weeks Programme Weight Loss Planning Afterwards As for the Author

• Format: Paperback
• Language: English
• ISBN: B0BPGKY8LM
• ISBN13: 9798367731446
• Release Date: December 2022
• Publisher: Independently published
• Length: 175 Pages
• Weight: 0.71 lbs.
• Dimensions: 9.0" x 0.4" x 6.0"