Cognitive-behavioral psychology is the study of the relationships between thinking, feeling, and behavior. Unless we develop the habit of taking all three of these into account, in the same way that thin people habitually do, we will continue living on a perpetual yo-yo of dieting to lose weight and then gaining it back to the level that our body has become used to.
Cognitive-behavioral therapists often use a form called a thought record in order to examine just what goes on in the mind when we make those habitual decisions that keep getting us into trouble by eating the wrong things. You can obtain them at www.getselfhelp.co.uk. You can make copies of their sample form for your own use by using the print command on your computer, and you can also obtain different versions of the thought record for a host of other purposes. In addition, they have a free online self-help course and other materials on how to use the thought record effectively.
Here's an example of one way that a thought record might be used to counteract one common stressful situation which causes people to consume too much food. Let's suppose you are putting in long hours and having to do more than your fair share at work because other people have been laid off, and your boss is driving you crazy. You start to gain weight because you have gotten into the habit of consoling yourself by eating too much, and then you cannot keep the weight off for the reasons just mentioned. The thought record first asks you a series of simple questions about the thoughts that occurred when you gave in to the temptation to overeat, asks you how appealing those thoughts were, and helps you to think of more appealing thoughts, as illustrated below.
Of course, you don't have to chronicle every decision this way in order to learn to think like a thin person. It only takes a few such exercises to the hang of it. But it is necessary to make a good beginning for cognitive-behavioral psychology to help you to keep your feet on the right path As Confucius said, "The journey of a thousand miles begins with a single step!"
Moss, M. (2013). Salt Sugar Fat: How the Food Giants Hooked Us. New York, NY: Random House.