Deborah Beck Busis, LCSW, Director, Cognitive Behavioral Wellness Coaching Program
Almost every client I’ve ever worked with had previously lost weight but was unable to keep it off. Most were stuck in the exhausting cycle of yoyo dieting (losing weight on a diet only to regain the weight, plus often even more). Cognitive Behavioral Coaching (CBC), by contrast, helped them build long-term skills and mindsets so they can maintain healthy habits for life, instead of focusing on short-term restrictions.
How Does CBC Differ from Traditional Diets?
First of all, when most people embark on a healthy eating plan, they jump straight to making major changes in their eating. This typically leads them to ultimately boomerang back to their previous ways of eating. CBC is all about strengthening clients’ mental muscles layer by layer. We start out with the metaphorical skill equivalent of a 3-pound weight (listing advantages and disadvantages of losing weight). Once they master that, we move on to the next easiest skill; the 5-pound weight is eating slowly and mindfully, and so on. In this way, clients progressively gain strength and build their sense of self-efficacy, so that by the time they get to the hardest skills like overcoming emotional eating, planning in advance, and tracking food intake, they’re ready for it!
Most diets rely heavily on willpower, which inevitably runs out. Instead, CBC focuses on mindset. It teaches clients to identify unhelpful thoughts like “I blew it, so I may as well eat whatever I want” and respond to them with helpful ones like “One slip doesn’t undo my progress. I can get right back on track.” Instead of having to rely on willpower alone to help them stay on track, CBC helps them identify what upcoming situations are likely to be difficult. Then they identify the sabotaging thoughts they’re likely to have and craft helpful responses in advance. This process enables clients to meet challenges head-on.
CBC also emphasizes long-term maintenance strategies from the very beginning. That means learning how to handle real-life situations where many people struggle, for example, holidays, restaurant eating, parties, stress, and travel.
Ready to Stop Yoyo Dieting and Make Lasting Changes in your Health? Here’s What to Expect from CBC
Here are a few of the strategies I use to empower my clients to make permanent changes:
- Create a Strong “Why”
Instead of relying on external motivation (“I want to fit into this dress”), you’ll identify deeper reasons, linked to your values, that truly matter to you (“I want to feel energetic and healthy for my kids”). - Reshape Your Thinking
You’ll learn to catch the negative, “all-or-nothing” thoughts that fuel yoyo dieting and practice flexible, balanced thinking. This allows you to recover quickly after slip-ups instead of spiraling. - Practice, Don’t Just Plan
In CBC, you don’t just decide you’ll “eat better.” You rehearse strategies: what to do when you crave late-night snacks, how to respond to social pressure, and how to keep going when motivation dips. - Develop Daily Habits
Simple practices—like planning meals in advance, keeping a record of your progress, or practicing self-encouragement—help make healthy choices automatic over time. - Plan for Maintenance Early
Unlike diets that focus only on losing weight, CBC helps you think ahead: how you’ll sustain your habits once the scale hits your goal. This way, you’re building a lifestyle, not just chasing a number.
Cognitive Behavioral Coaching isn’t another diet—it’s a toolkit for long-term success. By changing the way you think, preparing for challenges, and practicing skills that stick, you can finally break free from the cycle of yoyo dieting.
With CBC, progress isn’t about perfection; being human, of course you’ll make mistakes along the way. It’s about building lasting habits to get you back on track immediately to support the healthy, fulfilling life you want.