Practitioners may use hypnosis to help clients change their negative thoughts and behaviors. This method might be able to aid some people in losing weight, according to some evidence. It is worth further research to see if it is a long-term solution.
Hypnosis is usually performed by a highly skilled therapist who brings a person to a relaxed state of mind using therapeutic words, phrases or techniques. You may also use guided relaxation, visualization, self-talk and music. This altered state of consciousness can cause a person to have a higher sense of focus, which may lead to a more open mind and allow them to make changes.
These techniques can be used to access resources that are not available when the person is fully awake. Hypnosis may be beneficial in weight loss, according to some research. Hypnosis may help some people make better dietary choices, eat less calories, and exercise more often.
We will be discussing hypnosis, its potential benefits for weight loss and other tips to maintain a healthy weight in this article.
Hypnosis refers to a method in which trained professionals guide people into a relaxed and focused state of mind. It is a state of consciousness that involves focused attention and an increased capacity to respond to suggestions.
According to ASCH, a person does not have to be controlled by a hypnotist. Instead, they can access their natural abilities. A relaxed mindset can make it easier for a person to accept suggestions from a healthcare professional about lifestyle and dietary changes. Hypnosis can be used by doctors to help individuals lose weight.
A 2021 review suggests that hypnosis could be an effective adjuvant treatment to assist weight loss. The 2018 meta-analysis found that hypnosis can be very effective in short-term weight loss. However, the authors acknowledged the need for more research into its long-term effects.
2020 research shows that hypnosis can lead to weight loss, significant changes in leptin levels, and even help with the prevention of obesity. Leptin is a hormone which helps to control food intake.
A 2018 randomised control trial found that self-hypnosis users who use it regularly lost more weight and ate less calories than those who didn’t. The average weight loss for those who used hypnosis was 9.6 kg (kg) compared to 5.6 kg for those who did not use it. People who were able to learn hypnosis, but didn’t practice it often, lost an average of 6.25 kg.
While evidence supports the idea that hypnosis can help with weight loss in the short-term, scientists believe that more research is needed to determine if hypnosis can be used as a treatment option for people who are obese.
Hypnotherapy for weight loss can be used by practitioners to bring about psychological and physiological changes in three ways.
Mental imagery can be used to assist people in visualizing themselves achieving their goals.
Presenting ideas and suggestions that match the needs of the person
Unconscious exploring is used to determine if past experiences or events are preventing you from making positive changes.
Self-hypnosis can be learned by anyone. Self-hypnosis can be used in conjunction with meditation and mindfulness techniques.
Cost of hypnosis will vary depending on where a person lives, their insurance coverage and the set fees paid by the practitioner. Insurance companies typically cover 50 to 80% of the costs of individual therapy. However, this is only true if the person is receiving treatment by licensed professionals.
The ASCH offers an online search tool that allows people to find certified hypnotists.
A hypnotist can clarify the treatment goals of a patient and explain the process behind hypnosis.
According to a 2018 meta-analysis, people with obesity can receive hypnosis either as a standalone treatment or in conjunction with other forms of psychotherapy (CBT).
A hypnotic induce is a process that leads a person to a hypnotic state. This is usually done by the practitioner. Inductions usually require that the individual focus their attention on a specific object or their breathing. The practitioner might use soothing words and phrases or a calm voice to induce relaxation.
The principles of hypnosis show that people who have relaxed their minds are more open to new ideas. The clinician will then make suggestions and affirmations to help you lose weight.
Hypnosis can be a voluntary, safe and effective process in which a person and a psychotherapist work together to make positive changes.
Hypnosis is most effective for people who are open to making changes and believe that hypnosis will help them achieve their goals. The clinician cannot force someone to do hypnosis or make them do anything against their will. Hypnosis can be risky because it may not work for everyone.
Hypnosis may also be harmful for those with mental health problems such as psychosis and personality disorders.
The ASCH recommends that anyone interested in hypnosis seek out a licensed practitioner with the proper credentials and training.
For help with weight loss, a person might want to see a doctor. The National Heart, Lung, and Blood Institute states that the best areas to concentrate on are the dietary and exercise changes that can lead long-term weight loss.
Some weight loss strategies include diet, exercise, and behavioral changes.
Changes in diet
You can lose weight by making healthier dietary choices. The Centers for Disease Control and Prevention recommends:
Enjoy a wide variety of colorful fruits and vegetables
Choose lean or low fat dairy and protein sources
Use naturally occurring oils such as olive oil over processed oils
Avoid high-processed foods like chips, cookies, cakes, or fast food.
Incorporating legumes and nuts in meals
Measuring portion sizes
Weight loss apps and calories counting
Drinking water is better than snacking. Sometimes, thirst can feel the same way as hunger.
Limiting liquid calories such as alcohol and soda
Try a weight loss programme
Exercise tips
The National Institute of Diabetes and Digestive and Kidney Diseases recommends that adults in good health aim to do at least 150 minutes of moderate-intensity physical activity per week. A person might need to exercise for at least 300 minutes each week in order to lose weight. These are some examples of activities that you can do:
Walking
Hiking
Jogging
dancing
Bicycling
Pilates
Yoga
Swimming
Weightlifting
Group exercise classes
A friend or colleague can help you schedule time for exercise and make it easier to reach your weekly exercise goals.
Behavior changes
Hypnosis can also be used to assist with weight loss. Some behavioral changes include:
To give your brain the time it needs to send signals of fullness, it should take at least 15 minutes before you eat.
Recording food intake in a food diary app
Regularly practicing mindfulness, self-hypnosis, and meditation
Non-food rewards can be used to celebrate weight loss
Adjusting routines to reduce snacking or overeating
Hypnosis can be used by specially trained professionals to assist people in achieving a focused state of mind. People are more open to therapeutic changes when they are in a hypnotic state. Hypnosis can be used to aid in weight loss.
Researchers have found that self-hypnosis is more effective for people who practice it more often than those who do not.
There is not much evidence to support hypnosis’s effectiveness in long-term weight loss. It is recommended to only use hypnosis in conjunction with other weight loss strategies such as regular exercise and a healthy diet.
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