started dieting on May 15, 2020. Welcome to my journey.

My Fast Track Week Six – Day 1

Previously, I made a fifteen-week meal plan. This is week six, day 1.

In my previous  post, I decided to stop stressing about losing weight and stop counting calories, just being mindful of what I eat and doing a little exercising every day.

So what’s on my mind today?

Since I have been a bit down lately, I have started listening to inspirational music again while I work. It is very uplifting and helps me to stay in a good headspace. I am creating a reason to feel better – I will be recording a single for Christmas release 2020. Keep a look out for info.

Right now I am mostly distracted about my weight. I decided to try to get some help overcoming this obstacle; but I have already experienced that counting calories alone is not enough to make me lose weight and keep it off. As usual, Saturday is my personal weigh-in day. I hope to report more good news about my weight loss then.

I’ve been seeing ads about a weight loss program called Noom, “Lose Weight without Dieting.” It claims to be psychology based – specifically founded in Cognitive Behavioral Therapy (CBT), so I am definitely interested in checking it out. Plus, Noom is giving a free trial online, so it won’t cost me anything to see what they have to offer (that is what is claimed – I found that it at least costs a small fee and can range up in the 50s for additional services).

According to the Virtual Medical Center, CBT can help a person to lose weight by:

  • Helping a person control their diet
  • Helping to increase motivation to do exercise
  • Provide coping skills to handle any lapses in diet that the person will experience
  • Provide long term weight maintenance skills
  • Changing a person’s body image and their expectation of body image
  • Improving a person’s self esteem
  • Helping with stress management (a major reason for ‘comfort eating’)
  • Helping set reasonable goals for both weight loss and maintenance.

When you register for Noom, the disclaimer reads, “Using data from real Noom users, we’ll predict how much weight you can lose if you follow your custom plan and adopt a healthy lifestyle. The results of this survey are not guaranteed and people who use Noom can expect to lose 1-2 lbs per week.”

If I lose 1-2 pounds per week, that would be better than the results I have already. According to the Noom website,

“Noom creates long-term results through habit and behavior change, not restrictive dieting.” And “78% of Noom users sustained weight loss over 9 months in a 2016 study” (Nature Research – 35,921 participants)

After completing a few survey questions and subscribing via email address, the Noom website displays my weight loss program with a banner that reads,

“The last weight loss program you’ll ever need”

After completing an online registration (including submitting a .32 cent fee), you are directed to download the Noom app by tapping the link in the text message. Enter your email and password to start your program. I have an outdated phone. When I tried to download the Noom app, there was a message saying that my device is incompatible with the Noom app. Great. What now?

Since this program is based on CBT, I will just do some research on CBT and weight loss. I am sure I can find something. Hello Google…

Here’s something that looks promising: Judith Beck of Psychotherapy Networker developed a 5 stage plan to help dieters lose weight and keep it off. Apparently, Beck hosts an Institute for Cognitive Behavior. The plan states:

  1. Stage 1: Developing pre-dieting skills (learning how to stay motivated, getting oneself to use good eating habits, dealing with hunger and cravings, and recovering immediately from an eating mistake)
  2. Stage 2: Regularizing eating (eating according to a schedule)
  3. Stage 3: Changing food selections (making changes that one can continue to follow for a lifetime)
  4. Stage 4: Planning for special occasions (making decisions in advance that allow one to eat more flexibly)
  5. Stage 5: Staying motivated for life—especially when the scale stops going down, or there’s a lapse or relapse

There’s no special “maintenance phase.” When dieters’ weight reaches a plateau, they keep on eating in the same way they did when they were actively losing weight. Whatever changes dieters make in their eating, they make permanently.

The APA printed “Phil McGraw, PhD, the psychologist-television talk show host of “Dr. Phil,” wants people to forget about fad diets that require counting calories and monitoring the numbers on the scale. Instead, in his book, “The Ultimate Weight Solution: The Seven Keys to Weight Loss Freedom” (Free Press, 2003), McGraw emphasizes behavior-modification strategies as the most effective way to combat people’s demons about food and exercise.”

Well, it seems like the verdict is in. CBT is the most effective strategy to produce permanent weight loss. I am going to buy these books by Dr. Beck and get myself together:

bookbyDrBeck    workbookbyDrBeck

The Beck DIET solution and the Beck DIET solution Weight Loss Workbook.

Best of Mental Health and Wellness,


——————— END ———————

In my previous note, I was excited that My Psych Teacher hit 50 likes on Facebook. I am excited to see us standing at 133 and rising this week.

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 41. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
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