However, after some weight loss at the start, his weight rebounded, gradually increased and peaked post-Chinese New Year – and he did not even know why and when it started.
It is not uncommon to see patients who lose track of their weight. They know what good weight management is, but can’t keep the pounds off. This is why knowing the “hardware” of weight loss (in terms of a meal plans and an exercise regime) is essential but insufficient.
What we also need is the “software” - the skills that help us effectively apply the “hardware”. And to be aware of what behaviors need changing and how to keep track, problem-solve and find a more sustainable solution in the long run.
Using these so-called psychological interventions in managing weight is not new.
The Health Promotion Board-Ministry Of Health Clinical Practice Guidelines set in 2016 state that weight loss programs should incorporate psychological intervention, namely cognitive-behavioral interventions. Therapy (CBT) is a form of psychological treatment that identifies and changes the unhelpful thoughts underlying the feelings and behaviors that work against you. In the US, the American Psychological Association also highlighted in articles published in 2013 and 2020 that a major aspect of weight control involves understanding and managing thoughts and behaviors that can interfere with weight loss.
For example, one may think that rejecting food will upset the person offering it or feel the need to clean off the plate in order not to upset a well-meaning friend who happens to be a great chef who cooked up a delicious meal. Most of us would encounter these incidents, but not everyone can manage such thoughts in a way that do not derail our weight loss efforts.
A systematic review of the effectiveness of psychological intervention for weight management, published in Cochrane Database Systematic Review in 2005, revealed that people who were overweight or obese benefitted from psychological intervention that targeted behavioral change.
For instance, they worked on how people used food to cope with stress or boredom. Or simply felt they deserved a good meal because they worked hard.
By working on our general attitudes towards food, made people more aware of what was stopping them from losing weight. For those still struggling with weight issues, my view is everyone needs to start with a plan. While some people succeed in losing weight based on some “off-the-rack” weight loss plans they learned from the Internet or friends around them, many find it difficult to follow through and eventually give up.
This is because different people have different needs, resources and constraints. No one plan fits all, so customizing an effective weight loss plan for yourself will make your weight management easier and improve the odds of success. Experts suggest that examining our current eating and exercise habits and making goals that are challenging, but not too far from the baselines, work better. Often, it helps to sit down with a healthcare professional and work out what are current eating habits and how much exercise we do – just this chat alone can unpack some of the areas that need work.
Losing weight should be no different from any task you set yourself to do. Think about a deadline or project at work. If you know what you need to do, you will start tracking your progress, ensuring you meet the deadline.
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