Hypnosis is a technique that practitioners may use to help people change unwanted thoughts or behaviors. Some evidence suggests that this method may be an effective strategy to help some individuals lose weight. However, more research is necessary to determine whether it is a beneficial long-term option. This article delves into the effectiveness of hypnosis for weight loss, exploring its mechanisms, benefits, limitations, and practical considerations.
What is Hypnosis?
Hypnosis typically involves a highly trained therapist bringing a person into a relaxed state using therapeutic words, phrases, or techniques. It may also involve guided relaxation, self-talk, visualization, or music. When a person is in this altered state of consciousness, they may have a heightened sense of focus in which their mind is more open to change. The Society of Psychological Hypnosis defines it as a state of consciousness involving focused attention and an enhanced capacity for responding to suggestions. With a relaxed mindset, a person may be more receptive to a healthcare professional’s suggestions for lifestyle or dietary changes.
According to the American Society of Clinical Hypnosis (ASCH), a person is not under the control of the hypnotist but instead gains access to their own innate abilities. Proponents suggest that these techniques enable a person to tap into resources within themselves that they cannot reach when fully conscious.
How Hypnosis May Work for Weight Loss
Clinicians who use hypnosis may offer individuals help in achieving weight loss success. Certain individuals may find that hypnosis helps them make suitable dietary changes, eat fewer calories, and exercise more regularly. Practitioners may be able to use hypnosis to help people bring about both psychological and physiological change in three main ways:
- Using mental imagery to help a person visualize themselves accomplishing their goals.
- Presenting ideas or suggestions that are compatible with what a person desires.
- Unconscious exploring to identify whether past events or experiences are causing a personal problem in making positive changes.
Evidence of Hypnosis for Weight Loss
According to a 2021 review, hypnosis may be a safe and effective adjuvant treatment for assisting weight loss. A 2018 meta-analysis also suggests that hypnosis is very effective for short-term weight loss, although the authors acknowledge the lack of research on its long-term effects. A 2020 study indicates that hypnosis may lead to weight loss and considerable changes in leptin levels in people with obesity. Leptin is a hormone that helps control food intake.
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In a 2018 randomized control trial, regular self-hypnosis users reduced their calorie intake more significantly and lost more weight than those who did not use this technique. Those in the hypnosis group lost an average of 9.6 kilograms (kg) over a year compared with 5.6 kg among those in the control group. Individuals who learned how to use hypnosis but did not practice it regularly lost an average of 6.5 kg.
Self-Hypnosis: A Practical Approach
Individuals can also learn the technique of self-hypnosis. Self-hypnosis is similar to mindfulness techniques and meditation. During self-hypnosis, you reach a state of relaxation and calm. Over time, you may be able to practice self-hypnosis, where you reach a state of relaxation and calm without a health care provider's guidance.
Hypnotherapy: An Alternative Therapy
Hypnotherapy is a tool some therapists use to help individuals reach a state of total relaxation. During a session, practitioners believe that the conscious and unconscious mind are able to focus and concentrate on verbal repetition and mental imagery. The mind, as a result, becomes open to suggestion and open to change with regard to behaviors, emotions, and habits. Forms of this alternative therapy have been used since the 1700s to help people with anything from bed-wetting to nail-biting to smoking.
Hypnosis vs. Diet and Exercise
Hypnosis may be more effective than diet and exercise alone for people looking to lose weight. The idea is that the mind can be influenced to change habits like overeating. However, exactly how effective it may be is still up for debate.
One earlier controlled trial examined the use of hypnotherapy for weight loss in people with obstructive sleep apnea. The study looked at two specific forms of hypnotherapy versus simple diet advice for weight loss and sleep apnea. All 60 participants lost 2 to 3 percent of their body weight in 3 months. At the 18-month follow-up, the hypnotherapy group had lost another 8 pounds on average. The researchers concluded that while this additional loss wasn’t significant, hypnotherapy warranted more research as a treatment for obesity.
Read also: Exploring Weight Loss Hypnosis
Hypnosis and Cognitive Behavioral Therapy (CBT)
An analysis that included hypnotherapy, specifically cognitive behavioral therapy (CBT), for weight loss showed that it resulted in a small reduction in body weight compared with the placebo group. Researchers concluded that while hypnotherapy may enhance weight loss, there isn’t enough research for it to be convincing. It’s important to note that there isn’t much research in support of hypnosis alone for weight loss. Much of what you’ll find is about hypnotherapy in combination with diet and exercise or counseling.
What to Expect During a Hypnosis Session
During hypnotherapy, your therapist will likely begin your session by explaining how hypnosis works. They’ll then go over your personal goals. From there, your therapist may begin speaking in a soothing, gentle voice to help you relax and to establish a feeling of safety. Once you’ve reached a more receptive state of mind, your therapist may suggest ways to help you change your eating or exercise habits or other ways to reach your weight loss goals. Certain words or repetition of certain phrases may help with this stage. Your therapist may also help you visualize yourself reaching goals through sharing vivid mental imagery. To close the session, your therapist will help bring you out of hypnosis and back to your starting state.
Duration and Types of Hypnotherapy
The length of the hypnosis session and the number of total sessions you may need will depend on your individual goals. Some people may see results in as few as one to three sessions. Suggestion therapy is more commonly used for habits like smoking, nail-biting, and eating disorders. Your therapist may also use hypnotherapy together with other treatments, like nutrition advice or CBT.
Cost and Insurance Coverage
The cost of hypnosis varies depending on which state a person lives in, insurance coverage, and the practitioner’s set fees. Most insurance companies cover 50-80% of the cost of individual therapy, but only if a person is receiving treatment from licensed professionals. Consider calling ahead to discuss pricing or sliding scale options. Call ahead to learn more about your individual coverage. The ASCH provides an online search tool to help people find a professional certified in hypnosis.
Finding a Qualified Hypnotist
A hypnotist will clarify a person’s treatment goals and explain the process of hypnosis. The practitioner will typically start with a hypnotic induction, a process that guides a person into a hypnotic state. Most inductions require the person to focus their awareness on an object or their own breathing. During the induction, the practitioner may use a soothing tone of voice and picturesque words or phrases to help a person feel relaxed. Once a person has entered a relaxed state of mind, the principles of hypnosis indicate that they are more open to new ideas. At this point, the clinician will make suggestions and affirmations for achieving weight loss. For the best results, the ASCH recommends that people interested in hypnosis choose a practitioner who is properly trained and licensed and has the right credentials. You can find certified therapists by asking your primary doctor for a referral or by searching the American Society for Clinical Hypnosis database of providers.
Read also: Benefits of Sleep Hypnosis for Weight Loss
Who Benefits Most from Hypnosis?
Hypnosis works best for individuals who are willing to change and believe that hypnosis can help them reach their goals. A clinician cannot force hypnosis on a person or make them do something against their will. Studies show that some people may be more responsive to the effects of hypnosis and thus more likely to benefit from it. For example, certain personality traits, such as selflessness and openness, may make a person more susceptible to hypnosis. Studies also found that susceptibility to hypnosis increases after age 40, and women, regardless of age, are more likely to be receptive.
Risks and Precautions
A risk of hypnosis is that it will not always work for everyone. Also, 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. Hypnosis is considered safe for most people if practiced under the guidance of a trained therapist. It isn’t a means for brainwashing or mind control. A therapist can’t control a person to the point of doing something embarrassing or something against their will. Potential risks include headache, dizziness, drowsiness, anxiety, distress, and false memory creation. People who experience hallucinations or delusions should speak to their doctor before trying hypnotherapy. Also, hypnosis should not be performed on an individual under the influence of drugs or alcohol.
Additional Weight Loss Tips
A person may wish to start their weight loss journey by seeing a clinician for guidance on how to lose weight safely. According to the National Heart, Lung, and Blood Institute, the most productive areas to focus on are the dietary and physical activity changes that can lead to long-term weight change.
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.
- Trying a weight loss program.
Exercise Tips
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 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
Along with hypnosis, a person can consult a counselor or dietitian or join a support group to help them adopt behaviors that can help with weight loss. Some behavioral changes include:
- 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.
Home Strategies
Here are some things you can do at home to help your weight loss efforts:
- Move your body most days of the week. Try to get either 150 minutes of moderate activity (such as walking, water aerobics, gardening) or 75 minutes of more vigorous exercises (such as running, swimming laps, hiking hills) each week.
- Keep a food diary. Track how much you’re eating, when you’re eating, and whether or not you’re eating out of hunger. Doing so may help you identify habits to change, such as snacking out of boredom.
- Eat fruit and vegetables. Aim for five servings of fruit and vegetable each day. You should also add more fiber to your diet - between 25 to 30 grams each day - to curb your appetite.
- Drink six to eight glasses of water daily. Being hydrated helps prevent overeating.
- Resist the urge to skip meals. Eating throughout the day helps keep your metabolism running strong.
The Transtheoretical Model (TTM) and Hypnosis
The transtheoretical model (TTM) processes and stages of change are predictors of behavior change in interventions advocating healthy behaviors. The TTM classifies behavior change into five stages: pre-contemplation, contemplation, preparation, action, and maintenance. TTM can be used to guide the assessment of the patient’s readiness and the selection of the most appropriate and effective technique or intervention for promoting dietary changes and exercise. A recent study aimed to assess the effect of audiotaped self-hypnosis on the stages and processes of change as defined by the TTM of change using a randomized controlled design. This pilot study did not show an effect of audio self-hypnosis on the TTM’s stages of change or weight loss at 3 weeks.
The Role of Hypnosis in Lifestyle Changes
Losing weight and keeping it off almost always involves changes in lifestyle. Hypnosis cannot be effective as a sole treatment but rather in combination with a comprehensive weight loss program that teaches proper eating habits and exercise. In this context, hypnosis can be "extremely effective." The person who claims that he can hypnotize you to lose weight, with hypnosis as a treatment in itself, is usually a quack.
Hypnosis: Easy but Not Effortless
Though practitioners claim that losing weight through hypnotism is easy, it's not effortless. A patient has to want to change, and once he or she has made that decision, has to do the exercise and eat the right foods. The role of the hypnotist is to urge the patient to adopt healthful behavior, through the power of suggestion -- the implantation of an idea into a patient's subconscious mind, in hope that it will affect waking behavior after the session.
Aversion Therapy Through Hypnosis
A suggestion may be an exercise scenario, in which the patient, under trance, is asked to visualize himself or herself exercising and feeling good about it. A suggestion may also be for the purpose of aversion. An overeater with an appetite for doughnuts, for example, might be asked by the hypnotist to visualize the harm that doughnuts do to the body, making them seem unappetizing, and even erasing them from existence for the patient. "We take [a patient's] negative habits and change them through hypnosis," says Cheryl Beshada, a certified hypnotherapist.
Resistance to Change
According to Katie Evans, creator of the Lighten Up hypnosis and weight loss program in Washington, the No. 1 reason people don't lose weight under a hypnosis program is resistance to change. Sometimes, even the will to change isn't enough to make hypnotism work. About 5% of people are simply incapable of being hypnotized, according to Arreed Barabasz, a psychology professor at Washington State University in Pullman and author of many works on clinical hypnosis. There are others -- about 5%-7% of the population -- who are hypnotized very easily, allowing them to go into a trance-like state whenever they need to calm down or alleviate pain.
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