mindset-most-important for losing weight

Creating the mindset to lose weight

1 January 2022

Did you know your mindset affects your food choices and your weight? By changing the way you think, it can change the way you eat.   Creating the mindset to lose weight involves reviewing your thinking and actions so you’r no longer automatically turning to food.  So, by checking in and focusing your mind and actions on how you want to be you can make the changes to your eating patterns you want.

Covid stress = weight gain

The last two years have impacted all of us and the way we think.  Covid worries and restrictions and the pressures of working from home have put us all under unprecedented stress. Maybe you’ve found yourself turning to food as a way of dealing with Covid restraints and all that uncertainty?  Or you’ve developed unhelpful habits after two years of working from home where your kitchen is your office.  Suddenly, you’re noticing yourself raiding the fridge between Zoom meetings and emails.

Perhaps food helps you to cope with the stresses of home working, prices rising and uncertainty about the future. Or, it may be, you’ve had enough of being at home alone, and eating is a quick way to make yourself feel better.  Or if you’re in a busy household, eating may be the only way you feel you can have a bit of space in your day.

making unhealthy choices to soothe stress

Eating more, gaining weight

You may have enjoyed your Christmas meals and realise how much you appreciate spending time eating together as a family, enjoying the food and conversation.  As your clothes start feeling that little bit tighter, you realise you’ve been eating more than you used to.

Whatever the reason, many of us are finding we are putting on weight right now.  As we try to cope with our anxiety about omicron, new demands and an uncertain future,  our brains try to help by craving foods to comfort and soothe us.

Comfort eating

Stress and anxiety increases the release of addictive neurotransmitters in the brain. These stimulate cravings for sweet, salty and fatty feel good foods, which give us instant relief from our worries.

Foods high in fat and sugar seem to reduce stress related responses and emotions. These foods provide comfort by neutralising stress.  This, in turn creates a feedback loop, so when we experience more stress, it leads to more cravings for these foods.

On top of this, when the body’s under continual stress, the adrenal glands release a hormone called cortisol.  Cortisol increases appetite and motivates us to eat more.

To find out more about how stress affects your body click herehttps://www.blossomhypnotherapy.com/fight-flight-understanding-body-responds-stress/

craving comfort foods

Covid life means we’re putting on weight 

So, the end result is, two years down the line, and most of us would like to lose some weight. It may be just a few pounds, or more. For some of us, it’s about improving our health and wellbeing by eating better and taking more exercise. It may be noticing our clothes feel a bit tighter, or not having as much energy anymore that’s motivating us. Or we may just and we want to feel more confident as we begin to hope for a more normal life again.

Lifestyle factors

Whatever the reason, in our overloaded lives, our weight is often the first casualty. Working long hours means we have neither the time or energy to exercise or prepare healthy food. Even though we know if will make us feel better, we can’t seem to find the motivation to take that first step. Or we find ourselves comfort eating to make up for not getting a break at work or  not having enough time for ourselves.

working long hours we turn to food for relief

Dieting doesn’t work

Often, we will turn to a diet. But they are rarely the answer. Crash diets only work in the short term and usually lead to more weight gain. Strict diets are difficult to stick to when we have a busy  life and need a steady release of energy to get through the day. Dieting often slows down the metabolic rate (the speed at which the body uses up the fuel from food). When we dramatically reduce what we eat, the body goes into “famine alert” and slows down to make the most of the food it is receiving. All of this can leave us heavier and unhappier than when we started.

Vicious cycle

Too often. we add in self critical thoughts about not being able to stick to a diet and feeling our bodies aren’t good enough.  Then, we can end up caught in a vicious cycle of futile dieting, self criticism and comfort eating.

Hypnotherapy designed around you

Hypnotherapy can help break this cycle. Studies have shown that combining hypnosis and cognitive-behavioural therapy (CBT) has helped clients lose more weight and keep it off for longer.

When I work with clients who want to lose weight, we look at your life as a whole to find what works for you. We look at your thoughts and feelings around food; your habits and motivation. Once we understand you and your patterns, we have the key to making lasting changes. Using  hypnotherapy, CBT and mindfulness, we work together to put strategies in place to empower you to lose weight and create the mindset to keep it off. 

I work in partnership with you to discover and treat the root causes of your eating patterns. Together we work out how to identify and change the things keeping you stuck. I find the right tools and techniques for you to learn ways to cope with the demands of life without turning to food.

For more, check out https://www.blossomhypnotherapy.com/how-can-hypnotherapy-help-me/

Client story

Lucy’s problem

Lucy, a married 46 year old Marketing Director and mother of two, couldn’t remember a time when food wasn’t a problem. She’d struggled with food and her weight since she was a child.  She’d been on and off diets since she was teenager. Over the years, she’d tried lots of ways to solve her problem, but nothing had helped.  In fact, her weight was steadily increasing. She felt compelled to eat as a way to comfort herself.

When she was alone, Lucy would eat quickly and compulsively. Once she started eating, she couldn’t stop. Only when her stomach hurt and she felt numb would she stop.

This was affecting all areas of her life. Lucy was deeply unhappy with her body and felt self conscious and judged for her weight. She was trapped by her eating patterns. As a result, she blamed herself for letting her eating get so out of control and felt her life would never be any different.

learning to enjoy eating again

Lucy’s results

We worked together to find ways for Lucy to manage whatever was making her anxious without turning to food. She developed coping strategies that worked to make her feel better in the short term and the long run.

We developed ways to help Lucy feel happier eating in public. Then, she was able to stop secret eating.

As she made changes, Lucy started to lose weight. It happened naturally and effortlessly, so, for the first time ever, Lucy kept the weight off. As she changed what caused her to overeat, she lost weight without even trying. As she felt better about herself and her body, Lucy started exercising and going out with friends and family.

Lucy stopped being consumed by thoughts about eating and her body. Instead, she focused her time and attention on other areas of her life. As she felt happier in herself, she noticed her relationships and confidence improving too.

This is what Lucy says about her experience.

I contacted Celia at Blossom Hypnotherapy because I was overweight and unhappy.I felt controlled by food and compulsive overeating. What gave me confidence in Celia right from the start (aside from her being really warm and friendly) was the time and attention she paid to properly understanding the underlying causes and patterns of my overeating before moving forward.

There have been loads of ‘aha’ moments for me along the way. By digging deep and identifying what was driving my behaviour, Celia tailored a combination of CBT and hypnotherapy specifically for me.

And it’s worked. As a result of my sessions with Celia, I’m no longer controlled by food, I’ve lost weight without dieting, and as an added bonus I’m more relaxed in other areas of life and work too.

The investment of time and money has been far outweighed by the benefit of having a ‘normal’ relationship with food for the first time in 25 years. And the amount of money I save on food now that secret snacks are a thing of the past has more than covered the cost of my sessions!!

I’m so glad I found Celia – a five star recommendation doesn’t begin to cover it.

How to create the mindset to lose weight

Working on your mindset takes the pressure away from worrying about weight.  It’s flexible and revolves around you because it’s focused on how you think.  As a result, it’s something you can apply to everything you do. 
Here are six strategies that help you.

Focus on why 

It is easier to achieve our goals when we can picture them clearly. Try to imagine all the details of your life once you have lost weight.  This could include what you will look like, what you will be doing and how you will feel. It helps to list all the benefits of changing. Keep your list somewhere you can see it every day such as on your fridge, phone or computer screen. This will help remind you why you are making these changes. Frequent reminders will make your goal easier to achieve.

Keep a food diary

Keeping a food diary can be the first step to understanding and changing our eating habits. A food diary helps you to understand what you are eating and why. Keep your food diary for two weeks to get a full picture.  Try and note everything you eat or drink, the time and what was happening. At the end of the fortnight you will have a picture of your diet, what triggers overeating and you will be able to see what progress you are making. This can help motivate you while you are trying to make difficult changes in your life.

Keep it simple

Start each day with checking in and focusing your mind and actions around on one word you want to guide you throughout your day. 

For example, you could use the word listen and apply it to how you eat and act.

  • Listen to how hungry you feel
  • Listen to how satisfied you feel
  • Listen to your inner voice that says stop or start eating
  • Listen to your thoughts about food and your body
  • Listen to what your body is telling you it wants and needs

Similarly, you can apply listen to other areas of your life as well.  For instance, listening when others speak, listening to what is happening around you, etc.

Trust yourself

Losing weight is about learning to trust your innate abilities. Think of it like learning to ride a bicycle. You may not remember how scary it was the first time you tried to cycle on two wheels. It was something you really wanted to achieve and so you kept on practicing until you could just do it, without thought or effort. Losing weight is the same. You may have lots of stops and starts, but once you get going it becomes second nature. It’s a matter of finding your balance.

Use your imagination

Imagine eating healthily for a day helps you visualise the steps to becoming the person who eats healthily. Find a picture of yourself at a comfortable weight and remember what you were doing differently then. Now imagine rekindling those habits. Or you could imagine getting advice from a future older, wiser self who has managed to lose weight. 

Try eating mindfully

Often we eat when we are not hungry. Mindful eating is just paying attention when we are eating. Once a week try eating mindfully. Sit at a table, eating from a plate, with no distractions around you. Take your time to notice the food you’re eating and to slow down your eating speed. This gives your stomach time to send signals to your brain that you’re full. Notice all the sensations as you eat and pay particular attention to the feeling of fulness in your stomach.

To find out more about how eating mindfully can help check out https://www.blossomhypnotherapy.com/five-ways-mindful-eating-can-stop-you-overeating/

For more on how I can help you lose weight click here.

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