It is usually necessary during a hypnosis weight loss program to address the question “How do you know when it’s time to stop eating?” Sometimes the answer is, “When my plate is empty” or “When the food is all gone.” Sometimes my hypnosis clients will only stop eating when they are uncomfortably full, or feeling stuffed. None of those are an indication of moderate, healthy eating habits. The simple hypnosis weight loss technique below will help you learn an easy, automatic way to stop eating before you have overeaten. You can think of the technique as an informal kind of self hypnosis.
As a result of doing the exercise you to how to start using the physical sensations of being comfortably full as a signal to stop eating.
Step one is to simply close your eyes. Most people find it easier to imagine something vividly with their eyes closed. The body cannot tell the difference between vivid imagination and reality. For example, most people of had the experience of jumping a little bit when something happens suddenly during a movie. The body pumps out adrenaline and goes to battle stations in response to an imaginary event (there was no explosion in the theater). We knew we were perfectly safe in the movie theater. Yet we felt startled.
Vividly imagining steps two and three will create bodily memories that can quickly turn into your desired new eating habit.
Step two is to vividly remember a time when you were very hungry. It helps to remember what you were seeing at that time as vividly as you can. Remember the sounds in the environment, and what you might have been saying to yourself. And as you do so, you may notice feeling a bit hungry. And, that is exactly what you want to have happen.
Once you are feeling those hunger sensations, open your eyes, take a breath or two and come back to a neutral state.
It may take a little practice to be able to re-experience those sensations of hunger vividly. That is to be expected. Congratulate yourself for any progress that you make and move on to step three.
Step three is to imagine a time when you over ate. Just as in step two, vividly remember what you are seeing, hearing, and all the physical sensations and discomfort of being too full. Once you are feeling those sensations, open your eyes again and come back to a neutral state.
Step four is to repeat step two, vividly remembering feeling intensely hungry, open your eyes, and come back to neutral. Then, repeat step 3 vividly remembering feeling uncomfortably full.
Repeat step four enough times that you can easily and quickly go back and forth between feeling very hungry and feeling uncomfortably full. This frequently requires five, ten, or even more repetitions. The purpose of going back and forth between feeling very hungry and feeling overly full is to teach you to become aware of sensations of fullness when you’re eating. Most people find after doing the exercise they stop eating before they feel uncomfortably full.
This exercise is not something one need do before each meal. Most people find that they only need to do the exercise once or twice to have the new habit become automatic.
It’s unnecessary for the memories to be particularly vivid for the technique to work. It’s just fine if the memories are vague as long as you’re feeling the sensations of being very hungry or uncomfortably full, even a little bit.
For best results, I would suggest that you give yourself permission to leave some food on your plate as you finish a meal, if you haven’t done so already. Plate cleaning may be a habit which has persisted since childhood. If it is hard to release that habit, stay tuned. I will be offering some ideas about how to let that habit go in a future blog post.