Research evidence regarding the efficacy of guided imagery for weight-loss.

Mainstream research hasn't yet focused on topics such as "the use and usefulness of guided imagery for weight-loss." Academic researchers have only recently become more interested. For now, anyway, it's difficult to get money to fund such studies. Sources of funding favor laboratory-based research they hope will produce drugs that successfully treat overweight and obesity.

Current published research supports the use of guided imagery for weight-loss. However, it's indirect rather than direct support. Journal articles describe investigations of how useful guided imagery is in treating an eating disorder. Those say that guided imagery is significantly helpful.

Anyone can go to the National Library of Medicine website, http//www.ncbi.nlm.nih.gov/PubMed/, and do a search using keywords such as "guided imagery," "weight," and "eating." The results will show part of what's been done and evidence supporting the use of guided imagery.

How imagery works to promote weight-loss.

Well-thought-out statements encourage mental pictures that spark healthy "quick interpretive thinking." All of us have inherited that capacity. We have thoughts that happen so quickly we are unaware of them. They, the quick thoughts, are interpretations of what we actually experience or experiences we imagine. The stronger the statements and images and the more frequently they occur, the more we have these unknown thoughts automatically ringing-out and creating the positive emotions that fuel the behaviors that ensure the safe weight-loss that lasts. Imagery comforts and builds confidence that help reduce the emotions that fuel overeating and avoiding the ways to exercise that work.

A case that illustrates success.

Anna is a woman in her early 40's who attended a single group meeting in my office. During the past one and one-half years she has gotten rid of all her excess weight (30 pounds) and has kept it off. She tells me that it happened "automatically" and entirely from what she learned and took with her from the meeting. She didn't go on a diet or exercise program. She found herself wanting to do and doing what she already knew would work. When she did the usual "messing-up" — that before had gotten her off track — it didn't get her down.

During that session she attended, I explained a little about "quick thoughts" and how important it is to change them. I led Anna and the rest of the group through – and taught them how to do – a calming procedure. Once they were doing well enough with that, I guided them through a variety of imagined experiences that built on some of what I had briefly explained. (Note: I'll elaborate below.)

Tips for doing successful self-guided imagery.

Many people have used guided imagery to learn or improve athletic skills. It's been assumed that the same way of using imagery would work well for weight-loss. You know, "Imagine yourself already looking and feeling the way you want to look and feel." Please don't! While it might seem to help at first, eventually daydreaming that way will work against you. That leads to the first tip for doing self-guided imagery.

Tip # 1

Avoid imagining yourself doing what's needed to lose weight (eating healthy and exercising) or already looking lean and healthy. The part of your mind that does "quick interpretive thinking" will misunderstand and take that to mean you've already accomplished what's wanted. Also, imagine from inside yourself looking out instead of viewing yourself from afar. This makes what you picture more personal and powerful.

Tip # 2

When you can do it safely, practice self-guided imagery while you are more calm and reasonably alert. Notice I didn't say "relaxed." Relaxation isn't required.

An excellent example of "calm and reasonably alert" is what most people experience as they drive longer distances on familiar highways. In fact, when you're driving or riding that way can be particularly convenient and useful times to practice self-guided imagery. Just take sufficient care to be sure you're safe.

You can also become calm enough and still alert from prayer, meditation or perhaps listening to soothing music. Only do those when you can sit comfortably and safely close your eyes.

Tip # 3

Two-thirds of overweight adults surveyed say that they need motivation that lasts or what's commonly called "willpower." The underlying goal of weight-relief guided imagery needs to be to build or unblock motivation. Daydreaming scenes and images that encourage the feeling of love are particularly strong motivators.

Tip # 4

Be sure to add verbal directions to encourage what's being imagined. You can, if you want, tape record and play narratives such as

• "Now, I think of myself walking briskly and going in the direction of someone I love or care about. Something threatens her/him and she needs for me to warn her. She is some distance away and out of view. Still, I know that I'm going in the right direction. She is worth any effort it takes. Sometimes, I think of myself as that person I'm going to protect. Because it's true. I am worth any effort!" (Add all the details you want to this and other visualizations or daydreams.)

• "I imagine myself standing or sitting in a circle of light. I'm smiling and feeling confident. The light is comforting and is a loving light. It comes from a spotlight that follows me every where I go. Magically, I soak in and breathe that wonderful light. I think of myself taking deep slow breaths. With each breath ... I become even more willing and eager to safely do what it takes to get free and stay free of the unwanted, undeserved pounds."

• "I think of myself holding a list ... reading and saying aloud what I get from getting rid of the unhealthy pounds. I read and say benefits such as, 'I feel more comfortable in my clothes;' ‘My lean and stronger body makes it easy to protect someone who depends on me.'"

• "In my mind's eye, I can see or sense a gauge ... like the fuel gauge on a car. This gauge has numbers from five to one. Five represents full and one represents empty and free of whatever interfered or got in my way, before. The pointer on that gauge is already at or moving down and closer to the number one. I move that pointer to the number one and keep it there by taking deep slow breaths. As I breathe out, I count slowly from five to one. With each deep slow breath I take and see the pointer moving toward and to the number one, my determination to safely become and stay lean grows stronger."

Tip # 5

Take advantage of visual cues. To remind yourself to practice your self-guided imagery, tape pictures or drawings where you will regularly see them. You can, for example, draw a gauge – similar to what was described above – and tape it to the sun visor of your car. Each time you see the drawing, spend a few minutes guiding yourself in that special and productive way.

Complete and free access to a program that includes what this article encourages.

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