Deborah Beck Busis, LCSW, Director, Cognitive Behavioral Wellness Coaching Program
When a client comes to coaching with the goal of cutting back on ultra-processed foods, the first step is understanding—not judging—their current habits. Ultra-processed foods are designed to be convenient, inexpensive, and extremely rewarding to the brain, so it makes perfect sense that people reach for them when they’re tired, stressed, rushed, or overwhelmed. A CBT-based approach starts by exploring when and why these foods show up in the client’s life. Are they an easy solution during hectic days? A source of comfort at night? A quick fix for low energy or low mood? Once we understand the role these foods play, change becomes far easier.
There are several predictable challenges that make cutting back difficult. One is the addictive-like pull of these foods; they are engineered to hit the brain’s reward system quickly and powerfully, making urges feel strong and automatic. Another challenge is the convenience factor. When someone is juggling work, parenting, or back-to-back responsibilities, ultra-processed foods often feel like the only realistic option.
Then there’s the environment we all live in—ads, packaging, and constant availability make these foods nearly impossible to avoid. Many clients also discover that emotional eating is part of the picture, especially during stressful or lonely moments.
CBT offers tools for navigating all of this. One key strategy is increasing awareness of the thoughts and situations that trigger the desire for ultra-processed foods. Instead of treating cravings as failures, we explore them with curiosity: What was happening just before the urge hit? What thought or emotion showed up? Clients learn to “surf” urges rather than react to them immediately, noticing how cravings rise and fall on their own. We also work on adjusting the environment to make supportive choices easier—keeping quick, nourishing foods on hand so convenience is still part of the equation. Many clients find it helpful to create a short list of go-to meals that are nearly as easy as opening a package, which reduces the need to rely on ultra-processed options.
Because thoughts play such a powerful role in eating habits, we also work on shifting unhelpful patterns like all-or-nothing thinking. Instead of “I messed up, so the whole day is ruined,” clients practice more flexible responses, such as “One choice doesn’t decide the next one.” This makes change feel much more manageable. We keep progress gradual and realistic—starting with small reductions, not rigid rules—so clients build confidence and momentum over time. We also plan ahead for situations that are likely to be challenging, like social events, stressful evenings, or long workdays, so the client feels prepared instead of reactive.
Above all, a CBT approach emphasizes compassion and self-understanding. Cutting back on ultra-processed foods isn’t about perfection or willpower; it’s about learning your patterns, developing new coping skills, and creating an environment where healthier choices feel natural instead of forced. With the right tools and support, clients can transform their relationship with food in a way that feels empowering, sustainable, and genuinely doable.
Do you need help achieving your personal health goals, improving your diet, losing weight, or beginning and sticking to an exercise program? Our Wellness Coaching program can help you with this and much more! We offer one-on-one coaching, live and recorded workshops and webinars, group coaching, and online resources to help support your wellness journey. Learn more and get started today!