Hypnosis, also known as hypnotherapy, is a technique that some therapists use to help individuals reach a state of total relaxation. During a session, practitioners believe that the conscious and unconscious mind can focus and concentrate on verbal repetition and mental imagery. As a result, the mind becomes open to suggestion and change with regard to behaviors, emotions, and habits. This article explores the effectiveness and cost of using hypnosis as a weight loss tool.
What is Hypnotherapy?
Hypnosis is a changed state of awareness and increased relaxation that allows for improved focus and concentration. It is usually done with the guidance of a health care provider using verbal repetition and mental images. During hypnosis, most people feel calm and relaxed. Hypnosis can help you gain control over behaviors you'd like to change. It may help you cope better with anxiety or pain.
Forms of this alternative therapy have been used since the 1700s to help people with anything from bed-wetting to nail-biting to smoking. Modern studies have discovered a multitude of benefits that hypnotherapy can bring into people’s lives. The beneficial effects of hypnosis can help you have more control over the undesirable behaviors you experience in your life and replace them with new ones.
How Hypnosis Works for Weight Loss
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.Hypnosis is a process in which specially trained clinicians guide individuals into a highly focused and relaxed state of mind. The Society of Psychological Hypnosis defines it as a state of consciousness involving focused attention and an enhanced capacity for responding to suggestions.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. With a relaxed mindset, a person may be more receptive to a healthcare professional’s suggestions for lifestyle or dietary changes. Clinicians who use hypnosis may offer individuals help in achieving weight loss success.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
Scientific Evidence on Hypnosis and Weight Loss
Research on hypnosis has shown some promise for treating obesity. 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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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.
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.
Furthermore, a recent review of previous meta-analyses found hypnosis to be a highly effective way of reducing anxiety. In the studies included, people who received hypnosis showed more weight loss than about 94% of those who received other task assignments (control conditions) and more than 81% at the most extended follow-up after the treatment ended. Moreover, when comparing cognitive-behavioral therapy (CBT) with and without hypnosis, people who received CBT combined with hypnosis experienced more weight loss than about 60% of those who received CBT alone and more than 79% at the most extended follow-up after the treatment ended. This means that hypnosis can enhance the effects of treatment if you are already receiving CBT for weight management.
Factors Influencing the Effectiveness of Hypnosis
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.
The Hypnosis Session: What to Expect
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.
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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. 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.
Types of Hypnotherapy
There are different types of hypnotherapy. 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.
Timelines allow the practitioner to create a compelling future and set goals clearly in order to be driven to achieve them. Your experience of life is primarily affected by the perspective you view it from.
Cost of Hypnosis for Weight Loss
The cost of weight loss hypnosis varies depending on where you live, whether your insurance company will help cover the cost, and how many hypnosis sessions you do. The average cost of hypnosis for weight loss can be anywhere from $50 to $300+ for your first session, and each subsequent session after that.
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Of all the options you have for incorporating weight-loss hypnosis into your wellness regime, in-person hypnotherapy is the most expensive. This is because in-person hypnotherapists must charge enough to cover the cost of maintaining and promoting their practice-not to mention overhead costs like office space. It's also important to note that visiting a hypnotherapist will cost you time. Think about transportation time and wait time. If you have children, you may need to consider the cost of childcare during your appointment.
As long as you’re working one-on-one with a real person in real-time, it’s still a good idea to budget anywhere from $50 - $300+ per session. This is such a wide range because it depends on where your hypnotherapist lives. A hypnotherapist sets their prices partially based on their cost of living. So, a hypnotist living in California or New York will likely charge more than one living in a state with a lower cost of living. You’ll also pay more for each session, whether you’re working with a therapist online or in person, if your hypnotherapist is more experienced and accomplished.
It is worth noting that working with a hypnotherapist online will likely save more time than working with an in-person hypnotherapist. You’ll also save money on transportation and childcare.
Performing self-hypnosis using a mindset app is the most cost-effective way to undergo hypnosis for weight loss. Most hypnosis apps are either free, have a one-time fee, or a recurring subscription cost. Therefore, you’re not paying individually for each hypnosis session. Using a mindset app for self-hypnosis also removes the monetary and time costs associated with other types of hypnosis sessions.
However, how much coverage you receive can vary widely, depending on the type of insurance you have. Some insurance companies consider hypnosis to be experimental, and therefore won’t foot the bill for any of it. Meanwhile, other insurance companies will pay for part of your hypnosis if they deem it medically necessary. Sometimes, insurance companies require hypnosis as an adjunct to another type of mental health practice-typically a type of psychotherapy like cognitive behavioral therapy (CBT)-for you to receive coverage. If insurance does cover the cost of your hypnosis session, it will typically cover about 10% - 50% of it (though again, this can vary widely depending on your plan). If you have health insurance, be sure you understand how much of your hypnosis session your insurance will cover before your session begins.
Finding a Qualified Hypnotherapist
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.
If you’re looking for an in-person or online hypnotist or hypnotherapist for weight loss or weight management, it can be hard to know where to start. That’s why we recommend going through a reliable organization such as The American Society of Clinical Hypnosis or The National Board for Certified Clinical Hypnotherapists to find one in your area. In general, you should apply the same standards to your search for a qualified hypnotherapist that you would apply to any other physical or mental health professional. Look for someone with positive reviews and an excellent track record who has training that meets your expectations. Take your time searching.
Potential Risks and Considerations
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.
Again, hypnosis is safe for most people. Adverse reactions are rare. Potential risks include:
- Headache
- Dizziness
- Drowsiness
- Anxiety
- Distress
- 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.
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.
Additional Tips for Weight Loss
While hypnosis may provide an edge over other weight loss methods, it isn’t necessarily a quick fix. 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.