Hypnosis for Weight Loss: How it Works, Examples, & Effectiveness

What is Hypnotherapy?

Hypnotherapy is the therapeutic treatment that applies the state of hypnosis towards achieving individual goals as well as psychological and behavioral changes.Hypnotherapy relies in part on a personality model which includes both conscious and subconscious minds. The conscious mind is the part of the mind that is aware of specific thoughts, experiences, objects or emotions at any given moment.

According to cognitive brain scientists, the conscious mind can only process a limited amount of information at one time.¹ On the other hand, the subconscious mind maintains and governs unconscious biological systems as well as psycho-emotional behaviors. For example, biological processes such as the respiratory, cardiovascular, and digestive systems run without conscious involvement. Similarly, behaviors such as overeating, smoking, and other compulsions can seem to be automatic and out of the conscious control of the person seeking treatment.

While in the hypnotic trance state, a person is able to work on issues and goals on the subconscious level. Subconscious motivations or aversions to desired outcomes are addressed through guided imagery and positive suggestions given by the hypnotherapist.

Who Is Hypnotherapy Right For?

Most people who are willing and ready to change can benefit from hypnotherapy. Self-efficacy, the belief that a person has the ability to succeed in achieving his or her goals, plays an important part in the outcome of any program involving hypnosis treatment.²

If a person is lacking that kind of self-confidence, the hypnotherapist will take that into account and work with the person to reframe any doubts or hesitations that may limit the effectiveness of the treatment.

Once some degree of self-efficacy is established, hypnotherapy can help people working on issues surrounding:

• Obesity
• Achieving and maintaining an ideal weight
• Body image
• Making changes in diet and exercise routines
• Eating disorders*

*Hypnosis should only be a small piece of treatment for an eating disorder. Eating disorders can be life-threatening and medical treatment should not be delayed.

Although there is evidence to suggest that some people cannot be hypnotized, it is not clear whether this is caused by physiological or psychological factors. Basic tests for a person’s level of suggestibility can determine whether or not they will be responsive to hypnotherapy.

How Can Hypnotherapy Help Someone Lose Weight?

Many people who want to lose weight have already made multiple attempts to make changes in diet and exercise habits before trying hypnotherapy.³ This can lead to feelings of discouragement and even hopelessness.

Hypnotherapy increases a person’s chance of success by addressing issues surrounding self esteem and body image, as well as resolving conflicts between conscious and subconscious motivations.

Self Esteem & Body Image

Self-esteem can be negatively impacted by body-shaming from family, peers, and messages received from popular media. Research has shown that around 50% of American 13-year-old girls reported being dissatisfied with their bodies. This number grew to nearly 80% by the time girls reached 17 years of age⁴ while 25% of male children and adolescents in the U.S. have reported unhappiness with their body image.⁵

In addition, many people with compulsive behaviors surrounding food report feelings of shame and guilt which contribute to decreased self-esteem.

During the course of hypnotherapy, the therapist will help the person improve their sense of self-esteem and how they view their bodies. Some of the methods used to achieve this may include hypnotic suggestions, daily journaling, and positive affirmations.

Conscious and Subconscious Motivations

Conscious and subconscious motivations may not always be in accord. For example, a person who has made the conscious decision to lose weight may still continue to make choices around food and health that undermine that goal. This is because there may be subconscious motivations that the person is unaware of.

Subconscious motivations are often related to the desire to meet basic needs such as wellbeing, comfort, pleasure, and safety. A conflict arises when an attempt is made to change the behavior which has met those needs in the past. The hypnotherapist can help the person identify these unconscious motivations and find healthy alternatives to meeting those needs.

Example of Hypnosis for Weight Loss

A typical course of hypnosis treatment for weight loss will include an initial assessment, several hypnosis sessions, and some kind of follow-up and support.

During the initial assessment a person may be asked about their past and current habits regarding food and exercise. When, where, and why do they eat? What triggers compulsive eating? What physical activities do they like or don’t like? They will then work with the therapist to set achievable weight loss goals and formulate the hypnotic suggestions that will best support healthy diet and exercise patterns.

Then come the actual hypnosis sessions. The number of sessions needed will vary from person to person. Some people experience satisfying results after one or two sessions while others benefit from a longer program of treatment.

During the first session, the therapist will induce the hypnotic trance, guiding the person into a state of deep relaxation and focused awareness. At this point a number of therapeutic techniques may be applied including hypnotic suggestions, future pacing, memory regression and emotional release.

Examples of hypnotic suggestion are:

• “I enjoy eating sensible amounts of healthy food”
• “When I feel stressed or anxious, I do some kind of physical activity until I feel calm and relaxed”
• “When my body tells me that I’ve eaten the correct amount of food I am able to leave any extra food on my plate”

Suggestions such as these are always framed in positive terms and in the present tense.

Future pacing is a technique where the person imagines succeeding in all future situations where problems around diet and exercise may come up. They may imagine themselves engaging in physical activities, easily and naturally avoiding unhealthy food, or dealing with difficult emotional situations in new, healthy ways.

Many times issues around weight and food have their source in traumatic experiences from the past. If this is the case, the therapist may guide the person into a regressed state where they can re-experience the traumatic memory with better resources and support. They are able to assure themselves that they have survived the experience and can now let go of the intense emotions that led to the unhealthy relationship to food and eating.

Is Hypnotherapy Effective for Weight Loss?

There has been much promising research done on the effectiveness of hypnotherapy for weight loss. Some of the studies also highlight how hypnotherapy and Cognitive Behavioral Therapy (CBT)  work together to get even better results.

• Two meta-analyses have shown the effectiveness of hypnosis as a treatment for obesity and the impact of adding hypnosis to cognitive–behavioral therapy (CBT) in achieving weight loss. Participants from one trial in the meta-analysis who received hypnosis were found to lose more weight at the end of the trial than 60% of the control group. Another trial showed that participants receiving even some hypnosis lost more weight than 94% of the control group.⁶
• Another meta-analysis looked at the revised data from two studies of the effects of hypnosis added to CBT for treating weight reduction. The first study showed that participants who received hypnosis lost significantly more weight than those who received only CBT. In the second study, the hypnosis group lost over twice as much weight on average than the control group.⁷
• A 1985 study examined the effect of hypnosis as an addition to a weight loss treatment program. At the end of the program, both groups reported significant weight loss. However, at 8-month and 2-year follow-ups, the hypnosis clients showed significant additional weight loss than the group that received only behavioral treatment. In addition, more of the hypnosis subjects also maintained their personal weight goals over the long term.⁸

How to Find a Hypnotherapist to Help You Lose Weight

As hypnosis gains popularity there are more and more hypnotherapists to choose from. Making an educated choice requires some time and research. Here a few considerations for choosing your therapist.

• Learn a little more about hypnosis: Become more knowledgeable about hypnosis by reading articles and books, watching YouTube videos, and listening to podcasts. Here is a great video that explains the basics of hypnosis. A little knowledge goes a long way when it comes to making decisions about your health and well-being.
• Check up on credentials: Requirements vary from state to state, country to country. Some states in the U.S. allow people to describe themselves as hypnotherapists while others only allow the title “hypnotist” or “clinical hypnotist.” Either way, check the credentials of any prospective therapist and make sure they are qualified to practice in your state or region. Some things to look for are professional certifications, where they received their training, what other education or experience they have, and how long they have been in practice.
• Take advantage of free consultations: Many hypnotherapists offer initial consultations for free. These are great opportunities to personally meet a number of different therapists and compare their services.
• Conduct an interview: You are about to hire a person to perform a valuable service. Conduct your initial conversation with a prospective therapist like you would a job interview. For example, what is their experience with helping people lose weight? What kind of success have they had with weight loss clients? What kinds of additional support do they offer before and after your sessions? What do they consider to be an ideal client?

In the end, trust your feelings, too. If you get the impression that the therapist has empathy for your issue and you feel a sense of rapport, then that person is probably going to be a good fit.

Pros and Cons of Hypnotherapy for Weight Loss

As with any therapeutic treatment there are pros and cons to consider before making a decision. Some things to think about when looking at hypnotherapy for losing weight include safety, scientific evidence, cost, length of treatment, consistency of results, and standards in the hypnotherapy profession.

Pros of hypnosis to lose weight include:

• Safety: Hypnosis is a non-invasive form of treatment In addition, the person in trance is always aware of their experience and is in no danger of doing anything against their will. A 2016 review of 5 major meta-analyses concluded that hypnotherapy is safe and effective for treating a variety of  issues. ⁹
• Side effects: Hypnotherapy for losing weight is all-natural. It does not rely on pharmacotherapies or invasive surgery. Therefore, there are no adverse side effects such as those that can occur with over-the-counter and prescription diet medications.
• Cost: Compared to other treatments such as subscription diet programs and weight loss surgery, hypnosis is relatively inexpensive. Single sessions with a competent hypnotist can range from $100 to $300 depending on the city and state the therapist operates. Alternatively, monthly diet plans can cost up to $500 or more per month while elective medical procedures such as gastric band surgery can be prohibitively expensive.
• Length of treatment: Because hypnotherapy is a solution-based treatment the course of therapy is relatively short. Many people experience noticeable results after one or two treatments, with most programs for weight loss lasting no longer than 4-6 sessions.

Cons of hypnosis to lose weight include:

• Varied results: Because hypnotherapy is a person-centric treatment, not everyone will experience the same results. Although individually tailored sessions can be a great advantage to many people, it means that sometimes the treatment will be more or less effective. As a result, a person may have to seek out more than one hypnotherapist if they are not satisfied with the initial outcome.
• Standards: There is not one set of standards that govern the profession of hypnotherapy. As a result, the services and treatments provided by hypnotists may vary. Nonetheless, most practitioners do adhere to some kind of ethical and professional standards. Make sure that your hypnotherapist belongs to a reputable trade organization such as the National Guild of Hypnotists.
• Evidence: Although there is empirical data that shows the hypnosis for weight loss is effective, some academics claim more research is needed. Therefore, this might not be the best course for those who feel more comfortable with treatments backed by stronger scientific data.
• Insurance: Many insurance companies do not cover hypnosis treatment which can result in out of pocket costs. Check with your insurance company before committing to hypnotherapy as a treatment for nicotine addiction.

At-Home Hypnosis for Weight Loss

Losing weight can be a challenge. As a result, make sure to leverage all the resources available to you to ensure a better chance of success.

Here are three ways you can support your weight loss program through hypnosis at home:

1. Self Hypnosis

Self hypnosis is an easy way to support a plan of weight loss at home. The mechanics of a self-hypnosis session are not that difficult to learn. Books and other resources have scripts for self-hypnosis routines that can be memorized or recorded. Once you have learned how to elicit a trance state for yourself, you can repeat positive suggestions to yourself silently or out loud.

These may include positive, affirming statements such as “I chose to eat healthy foods that are delicious”, or “I enjoy taking care of my body and my health.” Whatever suggestions are used, they are most effective when they are clear, without ambiguity, and easy to understand.

2. Future Pacing

Future pacing is a common technique hypnotherapists use to help elicit lasting change in their clients. However, it is possible to practice this method on your own. First, get into a state of relaxation then imagine yourself engaging in all your daily activities with new and healthier behaviors around food and exercise. Imagine this with as much detail as possible, focusing on all the positive feelings you will experience as you take all the steps needed to lose weight. When those future situations actually do come about, you will be able to associate the positive feelings with new choices.

3. Hypnosis Recordings

There are many hypnosis recordings designed specifically for losing weight. They can be downloaded or purchased on the web or from a local hypnotherapist. These can be highly effective for increasing motivation and reinforcing healthy habits.

Any of these methods can be part of a successful strategy to lose weight. However, it’s important to recognize that you don’t have to do it alone. Whatever course of treatment you decide on, be sure to take advantage of all the resources and support that is available to you.