The 12 week weight loss plan in Oxford, Abingdon and Bampton
Do you want to be slimmer, fitter and healthier?
The 12-week plan helps you to make the lifestyle changes needed to be able to change poor diets, change habits, focus on the goals, understand the foods and nutrition you need to keep a body healthy and to lose weight.
To reach your goal of weight loss, you need to understand why you’ve not been able to achieve it before, understand the limiting belief systems which surround your eating habits.
Changing habits takes between 60 – 90 days, which is why I call this the 12-week weight loss plan. Looking at current habits and what you can change, replacing the poor habits with better ones, and to look at why you resist writing out food diaries, changing foods and trying different exercise regimes.
The problem with Generic weight loss programmes are that they do not fit the person. They are like department stores where everything is a size 16 and you have to fit yourself into the dress or trousers somehow. This programme is designed for individual people – as a psychotherapist understanding how people think about food, and having trained as a nutritional therapist, I can help people change the way they think and feel about food.
What it involves:
- Session 1 is all about looking at what you currently eat, and to look at your current lifestyle to agree on changes, and set an achievable goal. You will be asked to complete an activity sheet for a week which looks at Where, Who, When and What you’re doing, how you feel and what you are eating in that time.
- Discover what underlying issues are currently stopping you reach your goal.
- Listing foods you currently eat. Create a nutritional list for foods which need to be added into the diet.
- Set up a plan of action for what small steps you can start and build upon.
- Realise some of the habits, thoughts and behaviours that are in conflict with your weight-loss goal and replace them with more positive ones.
- Deal with any unresolved or underlying issues that could hamper your long-term success, such as low self-esteem, lack of confidence or feeling lack of love.
- Identify the things that need to change. Identify the people that sabotage the plan. Start thinking like a naturally slim person and develop a long-term habit.
- Improve motivation by understanding what it is and how it works, and draw up plans to improve it.
- Use visualisations to help align yourself to your goals. Mentally walking yourself through the process of success and the joys and benefits it brings can teach your brain to be motivated by something other than fear.
- List rewards for achieving your steps towards the goal. These rewards need to be positive experiences which can boost your mood, such as promising yourself a day at a spa, they are not to be food or drink related.
Solution focused therapy keeps your focus on the end result, the hypnosis helps visualise your success. CBT looks at the thoughts and behaviours which are stopping you from making the changes. The nutritional therapy helps determine which foods you may need to cut out and those you may need to include. Mindfulness helps stay focused on eating at each meal which means you are more likely to feel full. We draw on your strengths and resources, leaving you feeling more confident, feeling more in control, having more motivation to exercise, finding alternate ways and means to fulfil your emotional needs. By tackling the negative emotions of guilt, shame, boredom, fear, grief, or lack of self-worth you can make the changes needed to start losing weight.
This package includes:
- MP3s to help relax and make better choices for yourself.
- Email & text support for the times between sessions.
- Solution-Focused therapy to aim for your preferred future.
- Cognitive behavioural therapy to challenge any stubborn thought patterns.
- NLP to help keep focused on the future success.
- Nutritional advice.
Terms and Conditions
Each session will take place a week apart, so please make sure you can make each one, and 48 hours is needed to cancel. Payment is by cash or cheque.
*A suggestibility test is done to see how suggestible you are – lesser suggestible types will not respond to this method of weight loss.
It is not recommended for individuals with mental health problems, schizophrenia, epilepsy, bipolar or borderline personality disorder. Eating disorders require a slightly different approach, so please call for more information. If you have mobility problems, this method may improve your physical and mental wellbeing, but exercise of some description is needed to make it all work together.
Follow up sessions
As 2lbs a week is the goal, after 1 stone the sessions will be once a fortnight for the next stone, then once a month until the target weight has been achieved. When that has been achieved, it’s down to you to maintain the weight using the MP3’s and all the information given. Keeping control is based upon regular exercise and stress management.
I do not provide clients with foods to eat or avoid, it’s down to you to make those choices based upon what you have learnt through the process.
Weight loss case study 1
Susan came to see me about losing weight. When we looked at what it was she was doing, she admitted that she had very little self-control.
She had been widowed just over a year and had moved and found a job to keep her occupied. She had bought herself a dog to keep her company and to get some exercise. In the first couple of weeks, she realised that her lack of willpower was due to feeling tired and that her job had not lived up to her expectations. She thought it would let her meet people but she was on her own most of the time. She didn’t need to work, but she didn’t like the idea of just giving it up either. Over the next few weeks, she was also able to put together strategies when buying her shopping to be more mindful of the types of food to purchase and to cut back on wine. Instead, she decided to fill the fridge with low-calorie tonic water, fruit juice and low-calorie snacks.
By week 5 she had decided to leave her job, and she was also feeling more in control. She’d been to see friends and had decided to join some evening classes to meet people and pursue her interests. She also joined a widows lunch group.
By session 9 she was back in control and was coping much better with organising her time and her diet. She chose the 5:2 diet plan because there was only her and all she did was to eat a salad or soup on those days. She lost over a stone and by her last session, she was looking forward to buying new clothes and going on holiday with friends.
Weight loss case study 2
Joanne was a lady in her 60s, and although she had retired, she was actively being involved in local activities and charities. This meant she was often battling with committee meetings surrounded by cakes and biscuits. She often went to dinner with friends and ate dessert because she didn’t like to be unkind to her friends. However this meant since retiring she had put on a stone in weight and found it impossible to shift it.
Once finishing the activity sheet for a week, we were able to come up with a plan of action. Over the first 4 sessions she worked on looking at days and times she could put in some exercise and she decided to take up badminton and to walk her neighbour’s dog each day to get her up to 10,000 steps.
She realised her thoughts about letting her friends sown was unfounded as if she had diabetes, she wouldn’t be able to eat any of the sweet desserts anyway, so she let them all know that she needed to cut this out of her diet, and if they wanted to serve up dessert, then fresh fruit and greek yogurt was preferable.
Her upbringing had indoctrinated into her to eat everything on her plate and to not waste anything. So she came up with a mantra to help her leave food once she felt full. She used mindful eating techniques to slow her eating down, and not to eat whilst watching TV.
Her nutrition plan had cut out white bread, white pasta, white rice and potatoes from her weekly food plan and replaced them with wholemeal bread, seeded crispbreads, sweet potatoes and wholemeal rice and Quinoa. She was eating far too many carbs and not enough calcium for good bone health. She added more greek yoghurt into her diet and red fruits. She realised the low fat plan she’d been on all these years hadn’t been a particularly healthy one as she recognised that she was probably eating way too much sugar, which the food diary did flag up.
Over the course of the 12 weeks, she was able to change her diet and stick to it long term, she was able to say no to the cakes, biscuits and desserts. Her willpower improved because she was freeing up mental tasks by writing everything down instead of trying to remember it all. She felt fitter, happier and felt the pace in which she worked was just fine.
Penny Ling is a widely experienced hypnotherapist who has worked with everyone from top executives to stroke victims since 2007. She has been editor of Hypnotherapy Today Magazine and is a supervisor and mentor for members of the AfSFH and NCH.
Read Penny’s inspiring story “How I beat all my phobias”, or find out more how hypnotherapy could help your problem by downloading “How Solution Focused Hypnotherapy can help with life”. Feel free to send Penny a message here.