Healthy weight loss requires consistent effort, combining regular exercise with mindful eating habits. While hormones and underlying health conditions can influence weight management, psychological factors also play a significant role. Hypnotherapy and self-hypnosis have emerged as potential tools to address these mental and emotional aspects of weight loss. While hypnotherapy alone may not lead to dramatic weight loss, research suggests it can help modify beliefs and emotional connections that hinder effective diet and exercise routines.
Understanding Hypnosis and Its Stages
Hypnosis is often misunderstood, with popular media portraying it as a form of mind control. However, clinical hypnosis involves guiding an individual into a relaxed state of focused attention, known as a trance, using techniques like deep breathing and visualization. In this state, thoughts slow down, and the individual becomes more open to suggestion.
There are four stages of hypnosis:
Induction: The therapist helps the individual to relax and focus their attention, often using techniques such as focusing on a specific image or thought, controlled breathing, or progressive muscle relaxation.
Deepening: This stage aims to increase relaxation and focus, making the individual more receptive to suggestions. Therapists may use imagery, such as walking down a staircase or sinking into a comfortable bed.
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Suggestions: The therapist uses imagery and carefully chosen language to gently suggest changes in how the individual thinks, acts, or responds to something. These suggestions can be specific, such as quitting smoking, or more general, such as reducing job stress.
Emergence: The therapist helps the individual to come out of hypnosis, often using reverse imagery from the deepening stage, such as picturing climbing back up the stairs or getting out of the comfortable bed.
A typical hypnosis session lasts about an hour. It's important to note that individuals remain in control of their minds and thoughts throughout the process and usually remember everything that happens during a session.
Hypnosis and Weight Loss: What the Research Says
Several studies have explored the potential of hypnotherapy and self-hypnosis for weight loss:
Boosting Self-Control: A 2018 study divided participants into two groups, both receiving individualized meal and exercise plans. One group also received training in self-hypnosis techniques to enhance self-control before eating. The self-hypnosis group consumed fewer calories, lost more weight, and reported an improved quality of life.
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Lower Body Mass Index: A small 2020 study tracked the effects of hypnotherapy on 32 people in a clinically-supervised program. After 10 weeks of guided hypnotherapy, participants experienced a lower body mass index (BMI) and reduced levels of leptin, a hormone associated with obesity. Additionally, levels of adiponectin, a hormone that protects against obesity and type II diabetes, increased.
Combination Therapy: Many health professionals believe hypnotherapy is most effective when combined with other weight loss measures. A 2009 review concluded that hypnotherapy was most effective for weight loss when combined with diet- and exercise-based approaches.
However, a 3-week double-blinded, randomized, parallel, placebo-controlled trial found that audio self-hypnosis had no statistically significant effect on weight loss or the transtheoretical model's (TTM) stages of change. This study used self-hypnosis as the main intervention because it is a scalable, noninvasive, and inexpensive intervention. The stage of change correlates positively with motivation, which results in successful weight loss.
How Hypnotherapy Addresses Underlying Issues
Hypnotherapy can target unresolved emotional issues that may impede weight loss efforts. Kathy Barringer, LPCC, suggests that individuals who eat for emotional reasons rather than hunger may benefit from exploring the underlying emotions driving their behavior through hypnotherapy. Past trauma, abuse, or chaotic experiences can unconsciously affect current attempts to maintain a healthy weight. Hypnotherapy can help heal trauma, allowing individuals to release weight.
Hypnosis can also help correct cultural misconceptions and faulty beliefs that limit people’s ability to find a healthy weight. Challenging perceptions about how the human body should look and learning to appreciate changes in the body can help people let go of some of the stress and perfectionism around weight loss goals. Hypnosis can help people revise unhelpful beliefs, such as associating food with self-reward, and learn to eat from a place of deserving good health.
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Hypnosis for Reducing Cravings
Hypnotherapy can be used to decrease the desire for unhealthy foods. Therapists use guided imagery and shared hypnotherapy sessions to reduce dietary choices that could thwart weight loss progress. Once trained, individuals can use guided imagery and hypnotherapy to help themselves when needed.
Potential Benefits Beyond Weight Loss
Hypnotherapy offers benefits beyond weight management. It can promote relaxation and reduce cortisol levels in the body, leading to lower blood pressure and improved overall health markers.
Considerations and Potential Side Effects
Hypnotherapy is generally considered inexpensive and safe, with few negative side effects for most people. However, individuals with underlying health conditions affecting their weight should work with a physician or healthcare professional to address those conditions. It may be advisable for people with mental health complications, such as psychosis or a personality disorder, to avoid using hypnosis, as it may make the condition worse.
Finding a Qualified Hypnotherapist
It is recommended to work with a counselor or therapist who is state-licensed in a mental health field and has specialized training in hypnotherapy. The American Society of Clinical Hypnosis (ASCH) provides an online search tool to find certified professionals.
Self-Hypnosis as a Complementary Tool
Self-hypnosis can be an effective way to lose some weight, especially when combined with diet and exercise modifications. Working with a licensed therapist trained in hypnotherapy is the best way to begin, ensuring that the techniques learned are more likely to be beneficial. Self-hypnosis can help heal memories and emotions that sabotage weight loss progress, reinforce healthy attitudes, correct unhelpful beliefs, and reduce the desire for unhealthy foods.
The Importance of a Holistic Approach
Healthy weight loss is a highly individual process. What works for one person might not work for another, and what works in one period of life might not work in another. Hypnosis should be considered as one component of a comprehensive weight loss plan that includes dietary changes, exercise, and behavioral modifications.
Dietary Changes
- Eating a colorful variety of fruits and vegetables.
- Choosing lean or lower-fat sources of dairy and proteins.
- Using naturally occurring oils, such as olive oil, rather than processed oils.
- Avoiding highly processed foods such as chips, cookies, cakes, and fast foods.
- Incorporating legumes and nuts into meals.
- Measuring portion sizes.
- Counting calories or using weight loss apps.
- Drinking a glass of water instead of snacking, as thirst can sometimes feel the same as hunger.
- Minimizing liquid calories, such as those from alcohol and soda.
Exercise Tips
Adults in good health should aim for at least 150 minutes of moderate-intensity physical activity each week. To lose weight or keep it off, a person may need at least 300 minutes per week of aerobic activity. Examples of physical activities include:
- Walking
- Hiking
- Jogging
- Dancing
- Bicycling
- Pilates
- Yoga
- Swimming
- Weightlifting
- Group exercise classes
Scheduling time for physical activity and exercising alongside a friend can help a person meet their weekly exercise targets.
Behavioral Changes
- Taking at least 15 minutes to eat a meal to allow the brain time to send out signals of fullness.
- Recording food intake in a food diary or app.
- Practicing self-hypnosis, mindfulness, and meditation regularly.
- Using nonfood rewards to celebrate weight loss.
- Adjusting routines to limit overeating or snacking triggers.
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