Lose Weight Long-Term: A Behavioral Therapist's Guide

Maintaining a healthy weight long-term may not be about a specific diet, detox, or exercise plan. It could be about mindset.

According to cognitive behavioral therapist Joanna Grover, LCSW, author of "The Choice Point", visualization is crucial for successful weight management. Functional imagery training (using visualization for motivation) has been studied by the University of Plymouth for two decades. This is why it's important to incorporate it into your weight management journey.

Grover suggests three tips to practice functional imagery training in your daily life. These tips can help you overcome cravings, reach a healthy weight, and even reduce anxiety:

To visualize eating healthier, start by creating an "immersive imagery experience" whenever you're tempted. This means imagining how the temptation affects each of your senses.

"I'm thinking of the last time I had a [cookie] and the weight of it in my hand. I can smell it. I can anticipate taking a big bite of it and how good that's going to feel," she says.

Next, create an "elaborative intrusion." Shift your focus from the temptation to your goal (or your "why"). For instance, if you want to eat healthier for longevity, imagine playing with your grandchildren. Can you hear them chatting and laughing? What does it feel like to pick them up?

By creating another immersive experience focused on your end goal, you interrupt the trance-like experience that often accompanies temptation.

Grover suggests selecting cues throughout your day, such as the refrigerator door handle, to create moments of pause before making decisions.

These cues can interrupt old habits and allow you to choose the future you want.

Grover always starts her sessions with breathwork, emphasizing its importance in understanding ourselves.

She recommends counting breaths per minute, explaining that a rate of 22 or higher indicates anxiety and increased susceptibility to triggers.

The ideal breath rate is four breaths per minute, which can significantly improve intentional choices and well-being.

Grover suggests practicing breathwork before meals to enhance enjoyment and connection with the body.

Functional imaging training can be beneficial for achieving goals like healthy eating, reducing negative thoughts, or improving exercise performance, as it emphasizes emotional connection and motivation.