Sep 17th, 2007
Judith Beck: Train Your Brain to Think Like a Thin Person
Brain Fitness doesn't require the use of expensive equipment. Your brain is enough. Today we are honored to interview Dr. Judith Beck on how cognitive techniques can be applied to develop a number of important mental skills. The latest application of these?. Losing weight.
Dr. Judith Beck is the Director of the Beck Institute for Cognitive Therapy and Research, Clinical Associate Professor of Psychology in Psychiatry at the University of Pennsylvania, and author of Cognitive Therapy: Basics and Beyond.
Dr. Beck, thanks for your time. What does the Beck Institute do?
We have 3 main activities. One, we train practitioners and researchers through a variety of training programs. Two, we provide clinical care. Three, we are involved in research on cognitive therapy.
Please explain cognitive therapy in a few sentences
Cognitive therapy, as developed by my father Aaron Beck, is a comprehensive system of psychotherapy, based on the idea that the way people perceive their experience influences their emotional, behavioral, and physiological responses. Part of what we do is to help people solve the problems they are facing today. We also teach them cognitive and behavioral skills to modify their dysfunctional thinking and actions.
I understand that cognitive therapy has been tested for many years in a variety of clinical applications. What motivated you to bring those techniques to the weight-loss field by writing The Beck Diet Solution?
Since the beginning, I have primarily treated psychiatric outpatients with a variety of diagnoses, especially depression and anxiety. Some patients expressed weight loss as a secondary goal in treatment. I found that many of the same cognitive and behavioral techniques that helped them overcome their other problems could also help them to lose weight—and to keep it off.
I became particularly interested in the problem of overweight and was able to identify specific mindsets or cognitions about food, eating, hunger, craving, perfectionism, helplessness, self-image, unfairness, deprivation, and others, that needed to be targeted to help them reach their goal.
What research results back your finding that those techniques help?
Probably the best published study so far is the randomized controlled study by Karolinska Institute’s Stahre and Halstrom (2005, reference below). The results were striking: nearly all 65 patients completed the program and this short-term intervention (10-week, 30-hours) showed significant long-term weight reduction, even larger (when compared to the 40 individuals in the control group) after 18 months than right after the 10-weeks program.
That sounds impressive. Can you explain what makes this approach so effective?
A unique feature is that the book doesn’t offer a diet but does provide tools to develop the mindset that is required for sustainable success, for modifying sabotaging thoughts and behaviors that typically follow people’s initial good intentions. I help dieters acquire new skills. We have sold over 70,000 books so far, and are planning to release a companion workbook
So, in a sense, we could say that your book is complementary to all other diet books.
Exactly—it will help readers at setting and reaching their long-term goals, assuming that the diet is healthy, nutritious, and well-balanced.
The main message of cognitive therapy overall, and its application in the diet world, is straight-forward: problems losing weight are not one’s fault. Problems simply reflect lack of skills--skills that can be acquired and mastered through practice. Dieters who read the book or workbook learn a new cognitive or behavioral skill every day for six weeks. They practice some skills just once; they automatically incorporate others for their lifetime.
What are the cognitive and emotional skills and habits that dieters need to train, and where your book helps?
Great question. That is exactly my goal: to show how everyone can learn some critical skills. The key ones are:
1) How to motivate oneself. The first task that dieters do is to write a list of the 15 of 20 reasons why they want to lose weight and read that list every single day.
2) Plan in advance and self-monitor behavior. A typical reason for diet failure is a strong preference for spontaneity. I ask people to prepare a plan and then I teach them the skills to stick to it.
3) Overcome sabotaging thoughts. Dieters have hundreds and hundreds of thoughts that lead them to engage in unhelpful eating behavior. I have dieters read cards that remind them of key points, e.g., that it isn’t worth the few moments of pleasure they’ll get from eating something they hadn’t planned and that they’ll feel badly afterwards; that they can’t eat whatever they want, whenever they want, in whatever quantity they want, and still be thinner; that the scale is not supposed to go down every single day; that they deserve credit for each helpful eating behavior they engage in, to name just a few.
4) Tolerate hunger and craving. Overweight people often confuse the two. You experience hunger when your stomach feels empty. Craving is an urge to eat, usually experienced in the mouth or throat, even if your stomach is full.
When do people experience cravings?
Triggers can be environmental (seeing or smelling food), biological (hormonal changes), social (being with others who are eating), mental (thinking about or imagining tempting food), or emotional (wanting to soothe yourself when you’re upset). The trigger itself is less important than what you do about it. Dieters need to learn exactly what to say to themselves and what to do when they have cravings so they can wait until their next planned meal or snack.
How can people learn that they don’t have to eat in response to hunger or craving?
I ask dieters, once they get medical clearance, to skip lunch one day, not eating between breakfast and dinner. Just doing this exercise once proves to dieters that hunger is never an emergency, that it’s tolerable, that it doesn’t keep getting worse, but instead, comes and goes, and that they don’t need to “fix” their usually mild discomfort by eating. It helps them lose their fear of hunger. They also learn alternative actions to help them change their focus of attention. Feel hungry? Well, try calling a friend, taking a walk, playing a computer game, doing some email, reading a diet book, surfing the net, brushing your teeth, doing a puzzle. My ultimate goal is to train the dieter to resist temptations by firmly saying “No choice,” to themselves, then naturally turning their attention back to what they had been doing or engaging in whatever activity comes next.
You said earlier that some cravings follow an emotional reaction to stressful situations. Can you elaborate on that, and explain how cognitive techniques help?
In the short term, the most effective way is to identify the problem and try to solve it. If there’s nothing you can do at the moment, call a friend, do deep breathing or relaxation exercises, take a walk to clear your mind, or distract yourself in another way. Read a card that reminds you that you’ll certainly not be able to lose weight or keep it off if you constantly turn to food to comfort yourself when you’re upset. People without weight problems generally don’t turn to food when they’re upset. Dieters can learn to do other things, too.
And in the long term, I encourage people to examine and change their underlying beliefs and internal rules. Many people, for example, want to do everything (and expect others to do everything) in a perfect way 100% of the time, and that is simply impossible. This kind of thinking leads to stress.
The title of the book includes a “train your brain” promise. Can you tell us a bit about the growing literature that analyzes the neurobiological impact of cognitive therapy?
Yes, that is a very exciting area. For years, we could only measure the impact of cognitive therapy based on psychological assessments. Today, thanks to fMRI and other neuroimaging techniques, we are starting to understand the impact our actions can have on specific parts of the brain.
For example, take spider phobia. In a 2003 paper (Note: reference below) scientists observed how, prior to the therapy, the fear induced by viewing film clips depicting spiders was correlated with significant a
ctivation of specific brain areas, like the amygdala (Editor note: pics added for illustration. On the left, the yellow circle shows the location of the amygdala. On the right, the red color indicates the level of activation of the amygdala, the "fear center of the brain"). After the intervention was complete (one three-hour group session per week, for four weeks), viewing the same spider films did not provoke activation of those areas. Those individuals were able to “train their brains” and managed to reduce the brain response that typically triggers automatic stress responses. And we are talking about adults.
Dr. Beck, that is exactly what we find most exciting about this emerging field of neuroplasticity: the awareness that we can improve our lives by refining, “training” our brains, and the growing research behind a number of tools such as cognitive therapy. Thanks a lot for sharing your thoughts with us.
My pleasure.
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Research Papers mentioned
Stahre L, Hällström T. (2005). "A short-term cognitive group treatment program gives substantial weight reduction up to 18 months from the end of treatment. A randomized controlled trial" Eating and Weight Disorders. 2005 Mar;10(1):51-8.
Paquette, V., Levesque, J., Mensour, B., Leroux, J. M., Beaudoin, G., Bourgouin, P., et al. (2003). Effects of cognitive-behavioral therapy on the neural correlates of spider phobia. Neuroimage, 18, 401-409.
[...] Finally, I interviewed Dr. Judith Beck on How to Train Your Brain to Think Like a Thin Person. Even if you are not interested in weight loss, you will enjoy her insights on how to train our mindset to acomplish our goals...including managing that fear that Brett talks about. [...]
"Train your brain to think like a thin person"
That is a horribly discriminate headline, you make it seem like there is a biological difference in the mentality or cognitive abilities between a thin and obese individual. While there are some biological traits that lead to obesity , I don't think that obesity can be so readily trained into some sort of mindset to becoming thin.
Dear Sarah: there seems to be some communication problem. That is the title of the real book, and it reflects the key point of the book and the benefits of cognitive therapy: we can train our mindsets (which have a neurological base, so in practice we can train our brains) to adopt good attitudes, beliefs and skills that will help us not only lose weight but be able to maintain a healthy, fit body over the long term, beyond "quick fixes". This is not innate (what I guess you call biological). I hope this helps.
Sarah Connar:
It's a MENTALITY difference created by day to day habits that manifest into physical traits. This is a perfect example of teaching your brain the difference between 'want' and 'need' which is very often the reason why obese people often stay obese, why compulsive shoppers can't break the habit, etc.
[...] Can you lose weight by thinking like a thin person? This interview reveals that you can train your brain to think like a thin person. The most interesting point perhaps is: Overcome sabotaging thoughts. Dieters have hundreds and hundreds of thoughts that lead them to engage in unhelpful eating behavior. I have dieters read cards that remind them of key points, e.g., that it isn’t worth the few moments of pleasure they’ll get from eating something they hadn’t planned and that they’ll feel badly afterwards; that they can’t eat whatever they want, whenever they want, in whatever quantity they want, and still be thinner; that the scale is not supposed to go down every single day; that they deserve credit for each helpful eating behavior they engage in, to name just a few. [...]
[...] How to "Think" Healthy [sharpbrains.com] [...]
hey, thx for doing the good interview with Judith Beck. I do a regular Google blog search on that subject, as I am using the book myself, and have dropped close to 40 lbs in about 3 months, and am almost done with the weight-loss process, and now have to use the cognitive-behavioral tools to make sure I don't backslide.
I happened to have a lot of experience with CBT, so I was able to apply the book quite quickly. For me, the most important thing was learning to Tolerate Discomfort. That is, learning to say NO to myself for certain Cravings, and not act on them, and to just observe the "painful emotions" increase and then extinquish themselves. Most of us will give into Cravings as we think NOT giving into them will be "too painful". If we really follow through on it, we find its not that bad, and the Craving will extinguish itself, something like Classical conditioning, but due to cognitive evaluations like..."hey, I didn't eat it, and its wasn't that bad".
There is some great stuff in that book, and CBT is an amazing set of cognitive-emotive-behavioral tools...
and the best thing about it, is that its not static, and its always being tested and falsified, so it can improve, this is because Dr. Aaron Beck has used the scientific method to develop CBT.
whoops, I forgot to mention there is an online group of folks doing the Beck Diet Solution at Peertrainer, you can join here for free if you are working through the book. There are about 90 members...
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MIND OVER MATTER
http://www.peertrainer.com/TeamDetails.aspx?GroupID=25340
[...] "Today, thanks to fMRI and other neuroimaging techniques, we are starting to understand the impact our actions can have on specific parts of the brain."- Dr. Judith S. Beck, Director of the Beck Institute for Cognitive Therapy and Research, and author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person. Full Interview Notes [...]
John: thank you for that great comment.
CBT fan: thanks for sharing your first-hand perspective. And thanks for the offer, but I confess I am not on any diet program myself, my main interest is to understand how cognitive techniques can be used to develop mental skills that help us accomplish our goals, and Dr. Beck's great work has been opening new ground. Good luck with your program!
[...] "The main message of cognitive therapy overall, and its application in the diet world, is straight-forward: problems losing weight are not one’s fault. Problems simply reflect lack of skills--skills that can be acquired and mastered through practice. Dieters who read the book or workbook learn a new cognitive or behavioral skill every day for six weeks. They practice some skills just once; they automatically incorporate others for their lifetime."read more | digg story [...]
hi there, yeah, my posting of the link would be for anyone who happens to read the blog who has the book and is looking for a place to sound-out a bit.
CBT is an amazing set of tools. You should try to get an interview with the Godfather himself, Dr. Aaron Beck, and ask him some questions about that, as he is a very smart guy. His book "The Integrative Power of Cognitive Therapy" is truly excellent.
He designed many tools, like the TIC-TOC method and many other ways to achieve Goals and problem solving.
Also, Dr. David Burns has written a number of general books from the CBT perspective as well. He has a new book out called WHEN PANIC ATTACKS which is pure CBT, he might do an interview as well.
In my view, CBT is the best "self-help" set of techniques out there, for dozens of reasons. The #1 reason is that they are science based, are Realistic, and so far haven't been abused and oversold by hucksters...yet.
Some people have said CBT sounds like "The Secret", but the reality is that it is the opposite of "The Secret" as CBT is the opposite of MAgical Thinking, that is a Cognitive Distortion.
Basically, CBT is literally the Scientific Method applied on a personal level. Ask Dr. Aaron Beck about that.
That sounds simple, but it is not.
CBT is applying the scientific method to our own cognitions and beliefs. That is heavy stuff...
CBT fan: very good comments. Thank you. I will in fact be talking more about some fascinating CBT studies.
And, why not, I will see if Dr. Aaron Beck if available for an interview. It would be a very stimulating honor to interview him.
Will check Dr. Burns book.
great idea.
Thanks, Carlos. I find Dr. Beck's work fascinating.
[...] Cognitive therapy is more brainwash-y than I like, but that comes from the bumbleheaded me who told my high school biology teacher that I categorically refused to think of a flower as a reproductive organ. That's the bad, anti-scientific me who never wants the curtains flung back to reveal the man behind them. Fortunately it's not the only me. [...]
CBT is great, because it is a step by step method to retrain oneself to react like someone who is able to feel emotions but not be overcome by them. Overeaters must be able to reframe their emotions which may be behind the cravings to be less "dangerous", for example, "I feel as though I am worthless, but that is just a feeling or a thought, not absolute truth", in order to tolerate the discomfort of experiencing them. This can work for more than just eating, as was mentioned earlier. I am so glad this method is getting more widespread credibility.
You could ask Dr. Aaron Beck about the many misconceptions about CBT, he has written about that.
For example, many therapists even criticize CBT for how it handles Emotions.
For example, above was mentioned that CBT seems brainwashy, and how it relates to Emotion.
But that is a tricky area.
For example, if a person digs into CBT beyond the charts, one sees that CBT is about human freedom. Look into the 10 Axioms of Cognitive Therapy by Dr. Aaron Beck.
www.amazon.com/Integrative-Power-Cognitive-Therapy/dp/1572303964
I see CBT as the opposite to any type of Preaching, as ultimately you are going to become your own therapist, and make up your own mind, and solved your own problems, etc.
As far as human emotion, that is extremely tricky. The common error about CBT is that it tried to negate human emotion, which again is the exact opposite of what CBT really is!
Its the old Straw Man argument again.
CBT is about feeling deeply, and feeling the entire range of human emotions. But it also gives a way to deal with extreme human emotions that screw people up.
But as far as I know, CBT has not yet been properly applied to enhancing human performance. This will have to be done in a scientific and careful way, as opposed to the typical method of the self-helper publishers of pulling things out of their posterior that they think will sell.
Judith Beck's recent book, "Cognitive Therapy for Challenging Problems" is quite good, and deals a lot with Core Beliefs, which seem to be the foundation of our personalities and behaviors, emotions, assumptions, rule, and even thoughts.
[...] From SharpBrains. [...]
Phil: thanks for your great comment.
CBT fan: I agree with many of your comments. What do you mean with "CBT has not yet been properly applied to enhancing human performance."?
[...] Finally, I interviewed Dr. Judith Beck on How to Train Your Brain to Think Like a Thin Person. Even if you are not interested in weight loss, you will enjoy her insights on how to train our mindset to acomplish our goals...including managing that fear that Brett talks about. [...]
[...] Alvaro Fernandez presents Judith Beck: Train Your Brain to Think Like a Thin Person posted at SharpBrains, saying, "Interview with Dr. Judith Beck, cognitive therapy pioneer, on how those techniques can help lose weight in a healthy manner." [...]
This is wonderful. Thanks for sharing this.
You are welcome, Wally. Let's thank Judith for her work and time!
Interesting. This cognitive therapy is indeed great for our brain with all its benefits.
[...] Judith Beck: Train Your Brain to Think Like a Thin Person ...They are also available at http://www.geocities.com/Heartland/1320 Please post any questions or comments regarding the FAQ to alt.support.diet. ... [...]
[...] Alvaro Fernandez presents Judith Beck: Train Your Brain to Think Like a Thin Person posted at SharpBrains, saying, "Interview with Dr. Judith Beck, cognitive therapy pioneer, on how those techniques can help lose weight in a healthy manner." [...]
[...] Alvaro Fernandez presents Judith Beck: Train Your Brain to Think Like a Thin Person posted at SharpBrains, saying, "Interview with Dr. Judith Beck, cognitive therapy pioneer, on how those techniques can help lose weight in a healthy manner." [...]
[...] Alvaro Fernandez presents Judith Beck: Train Your Brain to Think Like a Thin Person posted at Brain Health Blog. [...]
[...] judith beck: train your brain to think like a thin person at brain fitness blog an interview with dr. judith beck, cognitive therapy pioneer, on how those techniques can help lose weight in a healthy manner: “since the beginning, i have primarily treated psychiatric outpatients with a variety of diagnoses, especially depression and anxiety. some patients expressed weight loss as a secondary goal in treatment. i found that many of the same cognitive and behavioral techniques that helped them overcome their other problems could also help them to lose weight—and to keep it off.” [...]
[...] Alvaro Fernandez presents Judith Beck: Train Your Brain to Think Like a Thin Person posted at SharpBrains [...]
[...] Judith Beck: Train Your Brain to Think Like a Thin Person: a cognitive therapy pioneer tells us about the latest application of brain training: diets. [...]
[...] Here are excerpts from great interview with Dr. Judith posted on SharpBrains.com [...]
[...] In two places, Medscape and the blog SharpBrains, I encountered interviews and articles by Dr. Judith Beck Ph.D. of the Beck Institute and The Univ of PA. They led me to buy her book about weight control and cognitive therapy. [...]
[...] How I was doing it included: using My Food Diary to track the food, exercise and water; if I had a spare 45 minutes I would go for a walk, or to the gym and I started hiking with friends again; I planned my meals in advance; I reminded myself that being healthy is possible and visualizing how I am when I am healthier; I took a few minutes to appreciate the results of a healthier lifestyle, such as more energy, or more toned legs; I sought out motivational material and added it to my RSS feed or del.icio.us account, like this. [...]
[...] - "Today, thanks to fMRI and other neuroimaging techniques, we are starting to understand the impact our actions can have on specific parts of the brain."- Dr. Judith S. Beck, Director of the Beck Institute for Cognitive Therapy and Research, and author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person. Full Interview Notes [...]
[...] First, she reminds us that its important to be able to distinguish cravings (desire) with true hunger (need). Secondly, she points out that many of us tend to over-react to the slightest sensation of hunger as if it were an emergency. In order to lose weight and keep it off, you may need to re-train yourself to have a greater tolerance for feelings of hunger. I'm not saying you should starve yourself (and neither is she). But if you're following a nutritious diet plan and you're hungry even though its not time to eat, you might experiment with sitting with those feelings for twenty or thirty minutes before giving in. You might be surprised how often the feeling of hunger simply goes away! (See also this «www.sharpbrains.com» on Sharpbrains.com) [...]
[...] I particularly like Dr. Beck's insights on hunger and cravings. First, she reminds us that its important to be able to distinguish cravings (desire) with true hunger (need). Secondly, she points out that many of us tend to over-react to the slightest sensation of hunger as if it were an emergency. In order to lose weight and keep it off, you may need to re-train yourself to have a greater tolerance for feelings of hunger. I'm not saying you should starve yourself (and neither is she). But if you're following a nutritious diet plan and you're hungry even though its not time to eat, you might experiment with sitting with those feelings for twenty or thirty minutes before giving in. You might be surprised how often the feeling of hunger simply goes away! (See also this «www.sharpbrains.com» on Sharpbrains.com) [...]
[...] Judith Beck talked to us recently (interview notes here) about her work helping dieters learn important mental skills through cognitive therapy techniques. You talk about gratitude. Other positive psychologists focus on Forgiveness. How can we know which of these techniques may be helpful for us? [...]
[...] Over the last months, thanks to the traffic growth of SharpBrains.com (over 100,000 unique visitors per month these days, THANK YOU for visiting today and please come back!), a number of proactive book agents, publishers and authors have contacted us to inform us of their latest brain-related books. We have taken a look at many books, wrote reviews of The Dana Guide to Brain Health book review and Best of the Brain from Scientific American, and interviewed scientists such as Judith Beck, Robert Emmons and James Zull. [...]
Very good article and i think the 1st step to losing weight is your mindset. You can't lose weight just by thinking like a thin person, but it does help to have that mindset, as you are working on your goal to get thinner.
Yes, Kelly, what I think is Judith's main message is that it is SKILLS that matter, and that we can all develop them.