Research tells us that around 43% of people in the UK are actively trying to lose weight and most of us find it really difficult. How can Solution Focused Hypnotherapy help with weight management?

Weight management pitfalls and how to overcome them

Guilt is a key factor in peoples failure to manage their eating habits and weight. Let’s explore the pitfalls of weight management and why mindset is so important in our success…

Pitfall: Dissociating from what we’re doing when eating due to guilt

Scenario

I’ve been working hard to maintain a balanced diet but find myself craving high fat, sugary snacks, especially at the end of a stressful day. One evening, I give into my cravings and eat some chocolate. I feel guilty and ashamed, thinking, “Why did I do that? I’ve ruined everything.” This guilt adds to my stress, causing me to binge mindlessly on more chocolate.

Alternative approach – mindful eating

I could use an acceptance approach. By reminding myself that craving high fat and sugary foods is a natural response hardwired into my brain, I can shift my mindset. Instead of feeling guilty, I accept that occasional indulgences are normal and ok and don’t define my overall progress. Consciously enjoying and appreciating the chocolate keeps me connected to the moment, preventing the spiral into further overeating.

Pitfall: Basing happiness on weight loss

Scenario

I’ve noticed myself gaining weight slowly over the last couple of years and it’s impacted my confidence. I decide I’ll only be happy once I’ve lost two stone. I pin my self-worth and happiness entirely on hitting this goal. I create a strict diet and exercise plan and obsessively check the scales every morning. After two weeks of intense restriction, I’m not seeing the progress I expected. Frustrated, I give up and start binge eating. This leads to feelings of guilt, failure and unhappiness, creating a cycle of self-criticism.

Alternative Approach – either shift goals to smaller ones that support a heathy lifestyle or set small achievable weight related targets

Instead of focusing solely on the scales, I shift my goals to improving energy levels, enjoying nutritious meals and exercising. Setting realistic, long-term goals such as losing two pounds per month allows me to celebrate small wins like feeling fitter or sleeping better. This approach builds sustainable habits and reduces the pressure of unrealistic expectations.

Pitfall: Restrict and reward behaviour

Scenario

I stick to my healthy meal plan all morning. I have a balanced breakfast of poached eggs and wholegrain toast, skip the sugary coffee and avoid snacking. At lunch, I choose a salad instead of my usual sandwich and crisps. Feeling proud, I think, “I’ve been so good today; I deserve a reward.”

On the way home, I stop at a coffee shop and buy a large slice of cake, rationalising it as a reward for my good choices earlier. After eating the cake, I feel like I’ve blown it, so I decide to order a pizza for dinner, thinking, “What’s the point of being good now? I’ll just start again tomorrow.” This initial reward spirals into overeating for the rest of the day, leaving me feeling guilty, sluggish and stuck in a cycle of restrict-and-reward behaviour.

Alternative approach – change the reward to a non-food reward or plan a food related reward

I could pause and reflect, asking myself, “Does this treat align with my overall goal and how I want to feel today?”. Instead of using food as a reward, I might choose a non-food related reward like having a relaxing bath with my new bath bomb. If I still choose a food related reward, planning it consciously and enjoying it in moderation ensures it doesn’t derail my mindset for the rest of the day.

Pitfall: Labelling foods as ‘good’ and ‘bad’

Scenario

I decide to eat healthily and only choose good foods like salads, lean proteins and vegetables. I label foods like chocolate, pizza, and crisps as ‘bad and resolve to avoid them entirely.

At a friend’s birthday party, she offers me a slice of chocolate cake. Initially, I resist but then give in, thinking, “I shouldn’t be eating this as it’s bad, but it looks so good.” As I eat, I feel guilty for breaking the rules and this guilt triggers stress. I think, “I’ve ruined everything now, so I might as well eat more.” I end up overeating at the party, consuming not just the cake but also pizza, crisps, and ice cream. Later, I feel ashamed and resolve to be extra good tomorrow, creating a cycle of guilt, restriction and bingeing.

Alternative approach – think of foods in terms of frequency

Instead of labelling foods as ‘good’ or ‘bad’ I can think of foods in terms of frequency where some foods I eat more often for nourishment and some I enjoy occasionally for pleasure. I remind myself that one indulgent meal doesn’t undo my overall progress. By making my next meal balanced and nourishing, I avoid the trap of over-restriction and guilt.

Pitfall: Perfectionism – setting yourself up for failure with expectations that are too high

Scenario

I decide to completely overhaul my eating habits. I create a strict plan: no sugar, no processed foods and no takeaways. I plan to prep all my meals and stick rigidly to a daily calorie count.

By day three, I’m exhausted from all the planning and preparation and all I can think about is food. In the office, a colleague offers me a doughnut. I eat it thinking, “I’ve ruined my perfect streak. I’ll never get this right.” After eating the doughnut, I feel like a failure and decide there’s no point continuing with the plan. I give up completely, feeling frustrated and overwhelmed and end up reverting back to my old eating habits.

Alternative approach – set small manageable goals and celebrate small wins

Instead of trying to change everything at once, I could start with small, manageable goals like swapping my daily crunchie bar for fruit. I could remind myself that eating a doughnut doesn’t mean I’ve failed. Progress isn’t about being perfect; it’s about consistent improvement. Rather than focusing on what I didn’t do (sticking to the plan perfectly), I could acknowledge my positive choices, such as eating more vegetables or cooking more meals at home.

Solution focused hypnotherapy can help with weight management as we work together to help you reduce stress, build confidence, regain control and find sustainable, lasting weight management solutions.