Weight loss is a lifelong commitment which requires appropriate lifestyle changes in order to not only lose weight but maintain weight loss too. And whilst that may sound daunting – changing habits can be tricky to say the least – it is not impossible.
If you have the right technique to help you let go of outdated habits which are keeping you from losing weight (perhaps binging late in the evening, eating biscuits with you tea etc) then you may find you are on the way to weight loss success more quickly than you imagined and who knows – the view may be stunning too!
Below is a simple NLP technique that can help you replace your old habitual patterns with new healhier ones in a matter of minutes. Yes you read that right – you can reprogram your mind in a matter of minutes with this amazing NLP tool. So give it a go and get on your way to a healthier lifestyle and a slimmer you. So give it a go right now and transform your life and your figure. Remember this Swish process can be used for any habit.
The Swish Technique
1. Firstly, identify the unhealthy habitual behavior that you would like to change. For example, if may be that you don’t exercise enough, that you always clear your plate or you eat too fast. Chose a specific habit or behavior that you want to get rid of.
2. Identify the trigger behind your habit or behavior. Your habit or automatic behavior is more often than not, triggered by a specific stimulus i.e. you don’t consciously chose to behave in this particular way, your mind responds automatically to an external trigger. Once you identify the trigger that causes the unwanted behavior, you can then to on to change it.
So for example, the memory of your mum’s voice from childhood telling you to finish all your dinner could be the trigger behind you cleaning your plate every meal time. Watching TV could be your trigger for snacking in the evening. If you struggle getting to the gym, what is the exact moment when you decide not to go? Is it an image of you being out of breath on the exercise bike that makes you say ‘sod it’ or is it the thought of relaxing in front of the TV instead?
Whatever the reason, there will be a specific trigger that generates an automatic response. If you find it difficult to identify the specific trigger for your behaviour, then imagine trying to teach someone how you decide not to go to the gym, or how to decide to eat up all the food on your plate. What is that they will have to see, hear or feel that will make them also want to avoid going to the gym or want to clear plate? What is it exactly that convinces you to do what you do?
Now before we go onto the next step, get up and walk about or count backwards from 10 to 0. This helps to break state (change your focus from what you don’t want in order to focus on what you do want instead).
3. Choose Your New Behaviour
Now you get to choose what you would prefer to do instead of the old behaviour. What new habit or behaviour do you want instead? What image in your mind will inspire you to go to the gym or stop you eating all the food on your plate? The image you choose has to be as compelling as you can possibly make it – it has to motivate you to choose this new behaviour over the old one.
It is very important that you chose an image that will motivate you and make you feel positive. So for example, you could have an image of you immediately after a gym session, buzzing with those feel good endorphins and feeling fantastic. You could see a slimmer you at the table leaving food on the plate and feeling proud of what you have accomplished. So get a clear picture of the response you would like instead right now. Close your eyes and see it.
Ensure when you chose the image for the new behaviour you need to be able to see yourself in the image.Once you have got your picture in your mind – then make it even more compelling, even more motivating. Make the picture bigger and brighter – add some sounds – perhaps compliments from other people – really get into the picture and see every wonderful detail.
Now add some feelings – imagine how fantastic you would feel if this was happening now – really turn up those feel good feelings so that you feel absolutely amazing. Now double those feelings – triple them and really enjoy this image, the sounds and these feelings. Brilliant.
When you are happy with this image and the feelings it produces then break state. Get up and walk around for 10 seconds; have a good stretch or sing ‘Happy Birthday’ – anything that changes your focus.
4: Lets Swish
Now is the time to get rid of the ‘old’ and bring in the ‘new’. You will replace the old trigger picture in step 2 into a new compelling image you created in step 3. To begin with you need to get the old trigger picture in your mind – make it as big and as bright as you can so that you can see every little detail. When you see the image it should be as though you are looking at it through your own eyes i.e. you are associated into the picture (you are not in the picture).
Now you have the old image in your mind, I want you to bring in a small postage stamped sized image of the new compelling image. Place this smaller image in the bottom left hand corner of the old picture. Keep the image small, darker and ensure that you see yourself in the image so that you are disassociated.
Now you are ready to Swish. All you do now is simply say the word ‘swish’ in your mind or out loud and as you do instantly increase the size of the new picture so that it totally covers the old one – so that it wipes it out completely and all you see is the new compelling image. As you increase the size of this new image make it brighter and add those feelings and sounds to it. Ensure that this new image totally obliterates the old one so that there is nothing remaining what so ever.
When the new image is big and bright really get into the details, the sounds and the feelings – luxuriate in how great you feel. Relax and enjoy this image and the feelings it creates for a few moments. Take your time and enjoy these feelings as the stronger the positive feelings the quicker the results. Now, break state.
5. Make The Change Permanent
Now you have completed this process once and it felt good right? Well now it’s time to make sure this change lasts – that it takes root in the inner most part of your mind and becomes as automatic as your old behaviour. So simply repeat step 4 at least 7 – 10 times ensuring that you break state in between each swish (get up and wiggle!).
This step is usually quicker than what you expect- this process usually takes me around 20 minutes to do with a client and that’s including the explanation! so stick to your guns and get going – the results are phenomenal. I have helped clients improve eating habits, get more exercise and improve their self image with this simple tool which means that you too can bring about lasting change.
So bring back the old trigger picture, put the new image in the bottom left hand corner of it and ‘swish’ – obliterate the old image and make the new image bigger, brighter and full of life. Remember to luxuriate in the wonderful feelings, sounds and details of the new image for a few moments to really make a powerful switch. Break state and start again!
6. Future Pace
Once you have run through step 4 several times you may have noticed that the old image starts to fade or that it completely disappears. That’s great! It means that you have been successful. If you still can see the old image that’s okay too as you will notice that it no longer has the power over you that it used to have.
If the old trigger still has strong feelings attached to it – run through step 4 a few more times. If there is no change that it may mean that you have the wrong trigger. Just start again and ask yourself ‘at what point do I decide to do the old behaviour? What do i see, hear or feel that makes me want to do X?’
Now think about your old behaviour and notice what you notice about how you feel about it now and you may be surprised to find that you feel completely different. Well done! You have succeeded in changing your habit!
So give this powerful tool a go when you have 20 minutes to spare – and don’t say you haven’t got the time – because you can always make the time.