The quest for effective weight loss solutions has led many to explore alternative therapies. Among these, hypnosis has garnered attention as a potential tool for managing weight. Since the 1950s, hypnosis has been used as a complementary treatment for various conditions, from cancer pain to phobias. But can hypnosis really help you lose weight?
The Basics of Hypnosis
Hypnosis is defined as a state of consciousness involving focused attention and reduced peripheral awareness, characterized by an enhanced capacity for response to suggestion. In clinical practice, it's used to treat various physical and behavioral conditions. The application of hypnosis consists primarily of an induction phase to focus attention, followed by recommendations to induce relaxation and thus a hypnotic state, in which the person may be more receptive to positive feedback directions.
How Hypnosis Works for Weight Loss
The role of the hypnotist is to urge the patient to adopt healthful behavior through the power of suggestion. This involves the implantation of an idea into a patient's subconscious mind, in the hope that it will affect waking behavior after the session. A suggestion may be an exercise scenario, in which the patient, under trance, is asked to visualize themselves exercising and feeling good about it. A suggestion may also be for the purpose of aversion. For example, an overeater with an appetite for doughnuts 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.
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
The Importance of Lifestyle Changes
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. Losing weight and keeping it off almost always involves changes in lifestyle. The person who claims that he can hypnotize you to lose weight, with hypnosis as a treatment in itself, is usually a quack.
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Hypnosis can be costly, averaging more than $1,000 for a program, or from $60 to $80 per hour. And most insurance companies won't cover the treatment unless it's performed by a doctor or another licensed healthcare professional.
Research and Studies on Hypnosis for Weight Loss
Although previous research has demonstrated a beneficial effect of hypnosis on weight loss, they may be criticized for their varied methodologies and use of various hypnotic methods, including self-hypnosis, hypnotic audiotapes, or specialized hypnotists. The sample size ranged from case studies to more than 100 participants.
A recent randomized controlled trial demonstrated that while self-hypnosis did not result in statistically significant weight loss, it did result in increased satiety and quality of life. The effects of hypnosis may not be directly related to weight loss but to behavior modification. Audiotape hypnosis was effective in facilitating progression through stages of change towards smoking cessation and a reduction in daily cigarette consumption.
A 3-Week Study
A 3-week double-blinded, randomized, parallel, placebo-controlled trial was conducted to assess the effect of audiotaped self-hypnosis on the stages and processes of change as defined by the Transtheoretical Model (TTM) of change. The study included adults with overweight or obesity. Participants were randomly assigned to either a self-hypnosis group or a control group. Both groups listened to audio files nightly for at least 7 days.
The study found no association between self-hypnosis and progression across stages of change. The mean difference in weight at 3 weeks was −0.63 ± 0.43 Kg in the hypnosis group and 0.0 ± 1.5 kg in the control group. The waist circumference changed by −1.2 ± 3.5 cm in the hypnosis group and by −0.72 ± 3.7 cm in the control group, leading to a −0.48 ± 1.1 change in waist circumference favoring self-hypnosis.
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The primary objective of this trial was to determine the effect of audio self-hypnosis on the stages of change, with the primary outcome defined as a progression in at least one stage. 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.
Limitations of Studies
Most of the research on hypnosis and self-hypnosis is observational and was published two decades ago. This was a double-blinded study in which self-hypnosis was used as the sole intervention.
One of the study’s most significant limitations is the low sample size. Further research is needed to include a larger sample size. The COVID pandemic has influenced recruitment and retention rates. Another limitation is the sample’s limited generalizability due to its predominantly educated female participants.
The Role of the Transtheoretical Model (TTM)
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.
Success Stories and Anecdotal Evidence
Joy Price, a retired elementary-school teacher, tried hypnosis twice without losing a pound. First, Price tried weekly one-on-one sessions. After a couple of months, she knew it wasn't working and decided to try group-hypnosis therapy. This time around, she lost about 5 pounds only to gain it right back. After giving up hypnosis altogether, Price lost 40 pounds on a more traditional weight loss plan.
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But, Price says, she never felt bad about spending the money on hypnosis because the treatments were so relaxing. And one part of the therapy did work for her: "Chocolate is my comfort food," she says. "And the one thing that hypnosis did for me is that when I need to, I can think of chocolate as being like Crisco or lard, and I really don't want it anymore. It's a real aversion for me."
Self-Hypnosis Apps: A Modern Approach
The Oneleaf app is a self-guided hypnosis program designed specifically to help people lose weight. With self-guided hypnosis, you can form positive habits, reduce stress, cravings, and anxiety, and encourage healthier eating habits, all without having to follow a restrictive diet plan or exercise intensely.
Self-hypnosis has been shown to be effective in helping people lose weight and maintain their progress over time. While the number of sessions required may vary from person to person, most users find success after 4-6 sessions combined with healthy lifestyle changes such as incorporating exercise and mindful eating practices into their routine. Additionally, self-hypnosis apps can provide additional guidance and resources for those seeking assistance through self-hypnosis techniques.
Factors Influencing Hypnosis Effectiveness
To make life-long changes through hypnotism, the patient has to have a desire to learn healthy behavior. Even hypnosis isn't strong enough to make a person do something against his or her will. 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.
About 5% of people are simply incapable of being hypnotized. 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.
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.
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.
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.
Additional Weight Loss Tips
Weight loss tips may include a combination of dietary changes, exercise, and behavioral changes.
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
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
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
Finding a Qualified Practitioner
For the best results, the American Society of Clinical Hypnosis (ASCH) recommends that people interested in hypnosis choose a practitioner who is properly trained and licensed and has the right credentials. The ASCH provides an online search tool to help people find a professional certified in hypnosis.
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