Weight Loss - Mind Over Fatter

Regular readers of our website will know that we are running an introductory course on NLP (neuro-linguistic programming) on Sunday, 25 April from 1pm to 5pm. It was, therefore, with interest that I read the current issue of Cycling Weekly, in particular the Article in the Fitness section entitled 'Weight Loss: A Question Of Mind Over Fatter' which is reproduced below...

Hypnotherapy is likely to conjure up images of a pendulum swinging before your eyes, but contrary to common misconceptions this method is proving a useful tool for weight loss.

Most cyclists are on a constant quest to achieve their ideal 'race weight' and hypnotherapy, along with NLP (neuro-linguistic programming) methods could help the battle with the scales.

Hypnotherapy is a gentle and relaxing technique which uses hypnosis to help people make positive changes, while NLP works by looking at the way we can take action to get the most out of our lives.

Our bodies are very good at letting us know when we have had enough to eat and the way to control weight is to notice those signals and act on them. Some people have learned to override those signs of fullness and carry on eating. But in the same way that this becomes an unwanted habit, a new habit can replace it. This can be repeated until it becomes an automatic response to only eat when you are hungry and to stop when your body has had enough.

A hypnotherapist uses the kind of trance experiences that everybody can recognise from their day to day lives, such as being 'miles away' daydreaming.

A hypnotherapist can guide you into a trance by using a talking technique called an induction. This will help you drift off to a pleasant place in your imagination. You can then allow yourself to switch off from your worries and conscious thoughts.

When a trance-like state is achieved in a therapeutic setting your unconscious mind is very receptive to positive suggestions and new possibilities, which can help you alter any negative beliefs or old habits that might be getting in the way of any changes you want to make.

The unconscious mind is where we hold all our memories, instincts and emotions. It controls all our essential bodily functions such as breathing and heartbeat. It protects us and enables us to react without thinking consciously. However, it can also hold on to old behaviours that once served a purpose but are no longer helpful. Unconscious responses such as comfort eating as a reaction to stress or some other trigger is the kind of habitual response we would often like to change. A conscious decision is often not enough so we need to address the unconscious mind.

We can also set up automatic responses to emotions and situations. We can use food to relieve boredom, loneliness or stress. We can eat to reward ourselves, provide comfort or calm us down. The problem with this is that food will not meet these needs so we don't feel satisfied and eat more.

Keeping a food diary for yourself and noting down how hungry you were and why you ate can help you identify triggers which are leading you to over-eat. Using a hunger scale is a simple way of recording how hungry you were. You can make up your own - something along the lines of one, you are not hungry to 10, absolutely starving. At the end of the day look for the times when you were at one or two but still ate. How were you feeling at the time? Once a pattern emerges, think of alternative ways you can meet your needs. 

A hypnotherapist can discuss this with you and provide personalised hypnotic suggestions that can help your unconscious mind provide creative solutions and change the way you think about food.

NLP techniques are wide ranging and can also be personalised. NLP works by looking at the way we can take action to get the most out of our lives. One of the basic principles of NLP is 'outcome thinking'. Outcomes need to be positive, this doesn't just mean upbeat or good but in terms of what you want, not what you don't want. It is about moving away from the problem towards the solution. For example, if you feel too heavy, what do you want instead?

When you have defined your positive outcome, make it specific. For example, 'I need to lose a few pounds' is not enough. The question to ask yourself is 'how will I know when I have reached my desired outcome?' Stating it in terms of kilos lost may not be the best way as a cyclist may develop muscle or be dehydrated or something else that influences the scales. So, choose something that is meaningful and personal to you. Perhaps wearing a size smaller jersey or easily zipping up last year's skin suit that you bought when you were at your ideal size. Think about why you want to lose weight. If it is to go faster or be a better climber, what are the specific things you will notice that show you are moving towards your outcome? 

When you have determined this desired outcome, visualise it and imagine what you will notice, who else will notice, what they might say and how you will be feeling. It can also be helpful to break things down into smaller, achievable outcomes, which will show you that you are well on the way to achieving your goals. And when you've got there be sure to reward yourself...just stay clear of the pies!

So to summarise the article in ten top tips:-

1. Starting from where you are now, set yourself a positive outcome. Be specific about when you will achieve this outcome.

2. Be clear about why you want it. Does it fit well with the rest of your life? Break it down into small, achievable steps and be realisitc.

3. Visualise yourself as you would like to be. Use as many senses as possible; what will you see, hear, feel?

4. Keep a food diary.

5. Learn to recognise the triggers that lead you to eat when you are not hungry.

6. Keep a daily activity diary.

7. Make yourself some Post-It notes to remind you eg, 'are you really hungry?' and leave them lying about.

8. Practice your visualisation.

9. Create new healthy habits and practice them until they replace the old ones. Habits are formed through repetition.

10. Remember other times when you have been successful in any area of your life and know you can be resourceful and successful in managing your weight.

Finally, remember our FREE course on Sunday, 25 April from 1pm to 5pm. It takes some of the above ideas to the next level and is an essential part of your training regime.

Your Friend and Coach

Adrian Lowther