Hold Up: Can Hypnosis Help You Lose Weight? Here's What Experts Say

Hold Up: Can Hypnosis Help You Lose Weight? Here's What Experts Say

Perhaps you've seen this scenario on TV: An entertainer—a self-proclaimed hypnotist—stands on stage, arms open, and invites people from the audience to join him in the spotlight. The hypnotist then takes out a pocket watch and slowly oscillates it in front of the volunteers' eyes. "Sleepy...you're getting v-e-r-y sleepy," he says.

Minutes later, he snaps his fingers. One person starts barking like a dog. Snap! Another starts unbuttoning her pants. The audience laughs as the group on-stage gets sillier and sillier.

This is, of course, the stereotype of hypnosis, which is why using it for something as serious as weight loss might sound far-fetched. But believe it or not, many people have sought out hypnotists to help them adjust their relationship to food and fitness. And many people have found great success.

It begs the question: When this technique is facilitated by a medical professional, like a psychologist or psychiatrist, does it look like what we see on stage?

Hey, Let's Talk About Why You Want to Lose Weight

Answer: Nah. "People often confound hypnotherapy with stage hypnosis for entertainment, and in reality, the two have very little to do with one another," says Samantha Gaies, Ph.D., a licensed clinical psychologist at NY Health Hypnosis and Integrative Therapy, who works with individuals who want to lose weight or heal eating disorders.

Here's what clinical hypnosis is really about—and how it can help you change your lifestyle for the better.

How does clinical hypnosis work, anyway?

When someone is trying to make a major change in their life, like overcoming obesity, there can be a lot to think about: What foods you should be eating, how you should exercise, and where you'll feel safe enough to exercise, for example. Certain judgements or fears might get in the way of forming long-term habits that could transform a person's health.

"I usually describe hypnosis to my patients by likening their current minds to a hamster wheel," says Dr. Gaies. "There's nonstop movement or thinking, yet that thinking doesn't typically get them very far when it comes to making impactful changes."

So, what a clinical hypnotherapist aims to do is guide their patients into a relaxed state— yes, called a trance—using a number of techniques that vary from deep breathing to visualization.

Contrary to popular belief, a trance won't have you trudging around like The Walking Dead. In fact, most of us enter a trance when we are daydreaming or doing a routine task. In these moments, our "hamster brain" stops spinning and we become less focused on our to-do list or daily stressors. Once in that trance state, Dr. Gaies walks her patients through series of exercises to help them get in tune with their desires to change.

In hypnosis, you're really trying to motivate the brain to make changes.

"Hypnosis is effective because it allows people the opportunity to slow down the analytical and intellectual chatter in their minds to more easily access and focus on what is deeper down and most important to them," says Dr. Gaies.

In other words, hypnosis can help people tap into their subconscious brain, which largely influences our habits.

"The subconscious brain is where a lot of our behaviors and motivations are," says Tony Chon, M.D., a certified hypnotherapist and general internal physician at the Mayo Clinic in Rochester, MN. "In hypnosis, you're really trying to motivate the brain to make changes."

Does hypnosis help people lose weight right away?

Hypnosis is not a magic bullet, so don't walk into a hypnotherapy session and think you'll start shedding pounds at the snap of a finger. As Dr. Gaies says, hypnosis is a tool that can help break patterns of thinking that prevents someone from developing healthier routines. It's those lifestyle shifts that will lead to weight loss over time.

Most people who approach hypnotherapy are already preparing themselves to make lifestyle adjustments, such as altering their food choices or buying a gym membership, says Dr. Chon.

"Oftentimes people who are struggling with weight loss or eating disorders tend to feel stuck in a cycle of overindulging or being sedentary, which is then followed by self-blame and shame," says Dr. Gaies. "This type of pattern is usually fueled by other emotions or experiences, so we [my patients and I] tend to explore those aspects of their life within the context of a session. Diet and exercise then tend to come more easily to those who engage in hypnosis since they have shifted their underlying thoughts and feelings to more helpful patterns of thinking."

But if someone is entirely depending on hypnosis to achieve their weight loss goal, "that might be a little more difficult," Dr. Chon says (putting it nicely). To see lasting results, Dr. Gaies recommends multiple sessions. "As you learn how to go more deeply down, you'll feel more in touch with your wants and needs, which creates a more heightened sense of autonomy and independence."

Who is hypnosis for?

While there are studies that claim some people are less "suggestible", or more resistant to hypnosis, Dr. Gaies says that everyone has the potential to benefit from this type of therapy.

"As long as someone is open to the idea that a deeper state of relaxation is possible and they are willing to let go, hypnosis is a fantastic tool," she says. "One fact that often interests people is that individuals who are more creative and score higher on intelligence tests can more readily reach a hypnotic state."

Hypnotherapy can be helpful not only for people who want to those weight, but also for those who want to quit smoking, ease chronic pain, treat mental illness, or overcome phobias.

Are there any negative side effects?

For most people, there are no negative side effects. If anything, hypnotherapy might not work and the most negative thing you'll experience is disappointment.

However, some doctors warn that hypnosis can be dangerous if you’re suffering from a serious psychiatric condition. If you are suffering from psychosis, an organic psychiatric condition, or an antisocial personality disorder, it's best to consult with a psychiatrist before trying hypnotherapy.

What does the research say?

Multiple studies show that hypnosis has helped people achieve moderate weight loss.

In 1996, researchers at Oxford found that patients who received stress reduction hypnotherapy lost more weight than a control group that only received dietary advice. In 2014, scientists in Italy studied the effects of hypnobehavioral and hypnoenergetic therapy on women suffering from obesity. Both treatments improved their weight, BMI, and eating behaviors.

While you can find many success stories in literature, remember that most of the individuals who made strides incorporated other weight loss strategies like consuming less calories.

If you're considering hypnotherapy:

Do your research. "You have to be careful in terms of who you are working with," says Dr. Chon. "Know in your state exactly how hypnotherapy is regulated because it can get kind of murky." And in booking someone, aim for a licensed psychologist or psychiatrist. Without trust and expertise, hypnosis could be a waste of your time, money and emotional investment."

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Adele Jackson-Gibson Senior Editor Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn.

Trying to quit smoking? Here’s how self-hypnosis could help

TV hypnotherapist Aaron Calvert explains to Lisa Salmon how hypnosis could help get you in the right mindset, along with tips to keep you on track.

Want 2020 to be the year you finally quit smoking for good? More than half (56%) of smokers are trying to quit this new year, according to research by the Change Incorporated Quit Cigarettes mission – and more than half (53%) admit they’re feeling anxious or nervous about it.

Stopping smoking isn’t easy. In fact, it can be very challenging – but with the right approach and support, it is possible. So if you’re already struggling or previous attempts to quit have failed, maybe it’s time to try a new approach?

Smokers are up to four times more likely to quit for good if they use a combination of stop smoking treatments and support from a medical professional, rather than attempting to go ‘cold turkey’.

The NHS Smokefree website (nhs.uk/smokefree) has lots of information about local Stop Smoking Services and treatments, which can include group support, nicotine replacement therapies such as patches or gum, and even hypnotherapy.

Doctor-turned-TV hypnotherapist Aaron Calvert has teamed up with Change Incorporated to help smokers get into the right mindset to quit, through self-hypnosis, mindfulness and guided breathing exercises. Studies show, he points out, that if you can stay smoke-free for seven days, you’re much more likely to be able to quit for good.

“People who’ve made the decision to quit smoking cigarettes should feel incredibly proud of themselves, and the first thing for them to realise is that they’re not alone,” says Calvert. “There are loads of people all around the world planning quit attempts right now, and I hope the tips and tricks I share make it as easy as possible for people to get through those first seven days as non-smokers.”

Here, Calvert explains how to use self-hypnosis to stop smoking, along with some other tips to help keep you on track…

1. Quitting through self-hypnosis

“Self-hypnosis can be used to help you achieve positive changes in your life, such as quitting smoking. Find a time and place to do your session – make sure it’s somewhere quiet and that you won’t be disturbed.Find somewhere quiet and peaceful (iStock/PA)

“Sit or lie down and close your eyes. Take three slow, deep breaths, holding the third breath in for three seconds. And as you breathe out, relax and sink back into the seat. Focus on your breathing, and let your thoughts drift in and out as if attached to your breathing until you’ve cleared your mind.

“Now count backwards from 10 to zero, counting each number as you breathe out and focusing on a different area of your body, allowing it to relax. I start with my toes and work up to my head, but you may find you prefer doing it [from your] head down to your toes. Whatever works.

“By this point you’ll be relaxed, but to help deepen that relaxation, imagine yourself in a tranquil place. I like to use a beach – picture the beach in as much detail as possible. If you hate beaches, try imagining a meadow or a garden, wherever you’d feel most relaxed.

“Now you’re in that state of concentration and relaxation, you can give yourself a suggestion, to feel more confident to give up smoking, or you can visualise your reason for quitting vividly so you feel more motivated to achieve your goal. This is you-time, so use it wisely.

“When it’s time to wake yourself up, simply count yourself back up from zero all the way to 10 and you’ll find yourself wide awake, feeling refreshed and re-energised. If for any reason you need to be instantly awake and alert during your session, you will be, and can naturally allow yourself to wake up. That’s it! It’s really that easy to start making positive changes to your life.”

2. Text three friends

“If you’re tempted to smoke, try texting three friends and make yourself wait for their replies before you give in. By the time they’ve all replied, the temptation will have passed.”

3. Choose your support network wisely

“Tell your loved ones you’re quitting, as they will not only support you but encourage and provide advice to help you. Moreover, telling people forces you to be honest, especially early on in your journey, because you have someone other than yourself to answer to.”

3. Have a plan of action

“Having a plan from the outset means you’re more likely to succeed.”

4. Know your reason for quitting

“It’s important to be honest with yourself – why are you quitting? Is it to save money, to improve your health or the health of those around you, or is it simply to help you smell better and look younger? Whatever your reason, find yours, write it down – and stick it everywhere you’d normally smoke, to help remind yourself why you’re making this positive change.”

5. Reward yourself

“It’s easy to be over-critical of yourself when you fall back into old habits. Slipping up is normal – learn to accept it, and continue trying to quit. It’s equally important to pat yourself on the back when you succeed. Plan to reward yourself when you reach a milestone period of time without smoking – after the vital first seven days, for instance, which is worth celebrating. Doing so will help motivate you further and give you positive reinforcement.”

6. Stay away from triggers

“There will be certain things in your daily routine that you associate with smoking. It might be a morning coffee, meeting with certain friends, or during your break at work. For the first few days, avoid your triggers or mix up your routine.”

7. Try straw therapy

“If you’re tempted to smoke, you can replace a cigarette with a straw. Cut down a household straw and use it as you would a cigarette. So much of smoking is anchored to the hand-to-mouth action, the feeling of something in your hands and taking deep breaths. This ‘straw therapy’ can help psychologically trick your body into scratching that craving itch.”

8. Relax

“Stopping smoking can make you feel more stressed than normal, so make sure you take some extra time out to relax. Whether it’s going for a run, trying some yoga or using self-hypnosis and breathing exercises, it’s important to make sure you stay on top of your game and keep motivated while you’re quitting.”

ICA Miami Celebrates Five Years of Firsts and Forward Thinking

Back in 2014, the Institute of Contemporary Art, Miami, presented their very first exhibition: an installation by Mexican artist Pedro Reyes called “Sanitorium.” In the exhibit, visitors were guided by volunteers who had been trained by the artist to act as “therapists,” and they participated in a variety of exercises based on methods such as Gestalt psychology, hypnosis, theater warm-up techniques, and conflict resolution exercises.

It was, in short, very far from the typical museum experience.

“It really set the tone for the organization in terms of how experimental and performative it was,” says Alex Gartenfeld, the ICA’s artistic director, of the exhibit’s impact on the museum. “It was the rare artwork where you have a real, physical expression of anxiety, vulnerability, or even violence, in the case of one particular piece where you were hitting a therapeutic puppet. It introduced a new way of engaging with art within our museum.”

That forward-thinking, experimental approach has remained integral to the museum’s character as it’s grown over the past five years. It's fitting that ICA's fifth-anniversary celebration taking place on Saturday, January 18, will include Reyes as a guest speaker.

"Our mission is the exchange of art and ideas, and Pedro really perfectly embodies that: his work is fun and engaging at times, but it’s also socially engaged, and deeply informed by art history and world history,” Gartenfeld says. The event, which has raised $2 million for the museum, includes a gala dinner honoring museum trustees Dean Colson and Manny Kadre, followed by an afterparty that will be headlined by the musician Cat Power.

For a young museum, the ICA has already made a remarkable impact and become a major destination in the heart of Miami’s Design District. The museum got its start in 2014 in a temporary space in the historic Moore Building before moving into its permanent state-of-the-art home in 2017. With a focus on pushing the boundaries of contemporary art and promoting under-recognized and emerging artists, they’ve introduced Miamians to work they might not have had the opportunity to learn about elsewhere in the city. Through their public education and outreach programs, they’ve brought arts education to underserved communities in the city, and formed partnerships such as a highly successful one with Toussaint L’Ouverture Elementary School in Little Haiti. They’ve also begun fostering the next generation of art world leaders through their Art + Research Center graduate-level initiative and collaborations with universities.

The ICA has also managed to remain completely free for visitors — a rarity in the art world, and a testament to their belief that the arts should be accessible to everyone.

Sterling Ruby's Acts/WS Rollin (2011), clear urethane block, dye, wood, spray paint, and Formica.

Photo by Robert Wedemeyer/Collection of Institute of Contemporary Art Miami/Courtesy of Sterling Ruby Studio

The ICA has come to be regarded as an asset both by those who peek in as well as the artists who've produced the work displayed inside.

“We have introduced so many artists to the world stage at critical junctions in their career,” says Gartenfeld. Sometimes, that's meant highlighting emerging artists like the Haitian-American abstract painter Tomm El-Saieh, who had his first solo museum show at the ICA in 2017. Other times, it means renewing interest in a more established artist or giving viewers a chance to see their work in a new way. The museum’s 2018 survey, “Judy Chicago: A Reckoning,” “touched off a major groundswell of interest in her work,” says Gartenfeld. In addition to the exhibit, the ICA commissioned a new site-specific piece by the feminist artist called A Purple Poem for Miami, which spurred curiosity in her early pyrotechnic work. Most recently, the ICA’s Sterling Ruby show (still open until February 2) presented a comprehensive survey of the American/Dutch artist’s work. “He’s such a famous artist,” says Gartenfeld, “but this was his first solo museum exhibition, and so it provided, I think, a totally new way of looking at and understanding his work, which is what we’re here to do.”

The ICA is also consistently smart about positioning Miami within larger conversations in the contemporary art world. At the end of 2019, with All the Eternal Love I Have for the Pumpkins, the museum gave Yayoi Kusama her first public presentation in Miami, exhibiting one of the artist’s famous infinity mirror rooms. In many ways, last year felt like the year of Kusama, finding her work everywhere from Bentonville, Arkansas, to Los Angeles, California, to a balloon at the Macy’s Thanksgiving Day Parade in New York. In Miami, the extremely popular exhibit sold an estimated 10,000 tickets even in its short run. “We’re definitely about thinking global, and part of everything we do is thinking about how Miami fits into a national and global conversation,” Gartenfeld says. “It’s very uniquely positioned and there’s extraordinary growth in this city, which is one of the reasons that I think the museum is so urgent and so relevant.”

Five years in, the ICA is still steadily growing, and they don’t plan to stop now. They have more ambitious programming in mind, more plans for expanding their outreach and maintaining what they’ve started.

“We built a museum that is impactful on this community and it’s our challenge, as a relatively new institution, to make that impact carry forward and to establish a legacy for the organization,” Gartenfeld says. The museum’s teen program doubled in size over the past year, and this year they’ll work on a major expansion of the Art + Research Center. They’ll also prepare for an upcoming Allan McCollum exhibit that opens in March, the American artist’s first museum retrospective in the US, which will show selected works from 1969 to the present.

No matter what the next five years have in store, Gartenfeld says to expect the ICA to continue to stand out.

“There are a number of great institutions in this city, and that’s a testament to the growth of Miami,” he says. “One of the benchmarks that we set for the museum is to be different, and I think that over the last five years we’ve proven how unique our programs are.”

The 365 Party Celebrating 5 Years of ICA Miami. 7 p.m. Gala Dinner and 10 p.m. Afterparty, Saturday, January 18, at the Faena Forum, 3300-3398 Collins Ave., Miami Beach; 305-534-8800. Tickets cost $100 to $1,000 via icamiami.org.

Suzannah Friscia is a freelance arts and culture journalist based in Miami. She has contributed to the Wall Street Journal, Dance Magazine, Pointe, and other publications and earned a master's degree from the Columbia School of Journalism.