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Visualising your ideal size and shape to lose weight

visualising for weight loss

When starting a weight loss journey, most people have a pretty good idea what they’d like to look like. But did you know that visualising your size and shape vividly and regularly will actually help you lose weight?

Visualisation is a powerful tool when it comes to goal setting and goal achieving. Athletes use it to improve their performance, and businesses use it to improve results. Recent research has shown that visualisation alone can drastically improve weight loss. People undergoing this therapy (FIT – functional imagery training) lost 5 times more weight than the control group without any particular instructions about diet or fitness.

When visualising, it is important that you do it regularly, at least once a day for about 15 minutes minimum. Choose a time of day that works for you, whether that’s first thing in the morning, or last thing at night or at lunchtime, doesn’t really matter. It is important that you do it, and if the time of day works for you, you’re more likely to stick with it.

Using all your senses for visualising

Find a comfortable place, where you feel safe to close your eyes for a while. Get into a relaxed state of mind. You may want to use my 3-Minute Breathing Space audio to do so (email me at sam@livewellpractice.co.uk for the free download). Then use all your senses to start your visualisation.

See yourself the size and shape you want to be. What do you look like in that dream dress or that amazing suit? What do you look like at the beach or that wonderful place you’d love to go once you have achieved your goal?  Imagine going to a shop and knowing you have a choice of lovely clothes.

Feel what it feels like to be that shape and size. How does it feel to move freely without aches and pains from carrying extra weight? How does it feel to want to run and enjoy exercise?

Hear all the sounds of the places where you want to take your new body. Hear the waves crashing at the beach, hear the music in the club where you’re going dancing. Or you could hear the bustle of the cities you want to visit where you now have the energy to walk around all day.

Taste the healthy food you’re eating. Enjoy the taste of clean and fresh food that has contributed to your success. Taste the exotic foods that you’re trying in all those new places you want to visit.

Smell the salty air on the beach; smell the cream on your body as it warms in the sun while you’re enjoying yourself. Or smell the fresh fruit and veggies that you’re enjoying and all the other healthy foods you now crave.

Make all those positive images in your mind as vivid as you can. The better you can visualise yourself with all your senses the more impact your visualisations will have. Try visualising not only one scenario, but every time to practice your visualisation think of a different way how losing weight is going to improve your life. You can keep a journal of all your different visualisation experiences. Or even save images on your digital devices as screensavers or desktop backgrounds so you see them all the time?

Using this technique will normalise your idea of yourself as a new healthy, slim person and help your mind want to change your body and to experience all this for real. In the same way as athletes visualise themselves as the winner. Do you want to be a winner? You’ll find that cravings for unhealthy foods and any resistance to exercising will just disappear.

How the Live Well Practice can help

As a clinical hypnotherapist and mindfulness practitioner, I can help you to get into this desired relaxed state and start you off with your visualisations. I have been helping people to lose weight since 1988.

If you would like a complimentary introductory session, please get in touch. You can reach me via email at sam@livewellpractice.co.uk or by phone 075 222 777 22.

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