Skip links

Cognitive Behavioral Modification (CBT)

Weight2Lose clients receive access to research supported, self-guided behavior modification courses, in addition to live counselling. You will learn essential mindful eating techniques, prevent emotional eating and adopt important habits for weight loss and chronic disease prevention.

Book a Free Consultation

Mindful Eating Course

Description: Self-guided course for learning practical mindful eating techniques

Location: Online or In-Person  

Frequency: 1x/week

Average Session Length: 4 minutes

Handouts: Downloadable worksheets for every session

Course Length: 2 Months

Session Topics & Handouts 

  1. Self-Awareness with a Belly Scan
  2. Mindful Eating with Stop-Bite-Breath Technique
  3. Emotional Eating Prevention using the STOP Technique
  4. Identifying Physical Hunger Levels
  5. Identifying Fullness Cues (when to stop eating)
  6. Three Tips for Smaller Meals
  7. Mindful Meal Frequency and Timing
  8. Establishing Mindfulness Habits
  9. Commitment to Mindful Eating Values

EMOTIONAL EATING PREVENTION COURSE

Description: Self-guided behavior modification course for eliminating emotional eating habits.

Location: Online or In-Person

Frequency: 1x/week

Average Session Length: 4 minutes

Handouts: Downloadable worksheets for every session

Course Length: 2 Months

Session Topics & Handouts 

  1. Emotional Eating Awareness
  2. Weight Loss Values
  3. Using Values to Make Decisions
  4. Acceptance of Negative Emotions (Tug of War Technique)
  5. Acceptance of Negative Emotions (Urge Surfing Technique)
  6. Mindful Eating
  7. Establishing Habits
  8. IF-THEN Future Plans

WEIGHT LOSS AND CHRONIC DISEASE PREVENTION COURSE

Description: Self-guided course to learn practical behavior modification techniques for weight loss and chronic disease prevention.

Location: Online or In-Person  

Frequency: 1x/week

Average Session Length: 4 minutes

Handouts: Downloadable worksheets for every session

Course Length: 4 Months

Session Topics & Handouts 

  1. Your Main Motivation, Daily Weighing and Food Swapping
  2. Using Values to Make Decisions (BOLD Technique)
  3. Healthy Eating Guide
  4. Mindful Eating 
  5. Portion Size Guide (3 Tips)
  6. Meal Frequency Guide
  7. Four Tips to Healthy Eating Out 
  8. Breaking Bad Food Habits 
  9. Increasing Planned Physical Activity Habits 
  10. Increasing Spontaneous Physical Activity Habits 
  11. Managing Negative Thoughts 
  12. Managing Weight Loss Setbacks
  13. Managing Negative Social Triggers
  14. Preferred Weight Loss Strategies
  15. Commitment to Health Values

Virtual Membership

All Weight2Lose clients receive full access to our virtual membership. If you are not interested in our live program with our team, and your main interest is in online resources, please join our virtual membership.

Become a Virtual Member