My Best Mind Hack for Losing Weight

One of the most common ‘symptoms’ I come across when I'm working with people to lose weight is negative thought patterns, which are a big driver when it comes to unhelpful behaviours and weight gain.

I want to share with you a very simple yet powerful tool that you can use to help you lose weight.

It’s called The STOP Technique

The STOP Technique is a powerful Pattern Interrupt strategy designed to interrupt negative thought patterns and prevent them from leading to unhelpful behaviors. The technique is used in  cognitive-behavioral therapy (CBT) and aims to create a mental shift, allowing you to regain control over your thoughts and actions.

The Science Behind Pattern Interrupts

Pattern interrupts are techniques used to break automatic thought patterns and behaviors. According to cognitive-behavioral therapy (CBT), our thoughts, feelings, and behaviors are interconnected. Negative thought patterns can lead to unhelpful behaviors and emotional distress. By interrupting these patterns, we can create space to introduce more positive and constructive thoughts and behaviors, rather than continuing on a mindless pattern of unhelpful behaviour - like reaching for chocolate or wine when things aren't going your way.

Research in neuroscience shows that the brain is wired to follow established neural pathways, which can sometimes lead to automatic negative thinking. Interrupting these pathways helps to "reset" the brain, allowing for the formation of new, healthier patterns and neural pathways. This process, known as neuroplasticity, enables the brain to change and adapt, supporting long-term positive change.

STOP: A Simple Acronym for Transformation

To make the technique easy to remember and apply, here’s an acronym for STOP:

S – Stop: Pause and take a moment to interrupt the automatic negative thought.
T – Take a Breath: Breathe deeply to calm your mind and body.
O – Observe: Notice what you’re thinking and feeling without judgement.
P – Proceed: Choose a more positive and constructive thought or action.

How to Use the STOP Technique

1. Stop: Whenever you notice a negative thought or unhelpful behavior starting, simply say "STOP" to yourself. This act of pausing is crucial in breaking the automatic cycle.
   
2. Take a Breath: Take a slow, deep breath. This helps to calm your nervous system and gives you a moment to gather your thoughts.

3. Observe: Pay attention to what you’re thinking and feeling. Acknowledge your thoughts and emotions without judging them. This mindfulness step helps you to become aware of your patterns.

4. Proceed: Decide on a more positive thought or action. This could be reframing the negative thought into a positive one or choosing an action that aligns with your goals and values.

Why It Works

The STOP Technique works because it leverages the power of mindfulness and conscious choice. By interrupting negative patterns, you create an opportunity to respond differently. This conscious decision-making process empowers you to choose thoughts and actions that support your well-being.

In Practice

Here’s an example of how you can use the STOP Technique in your daily life:

Imagine you’re feeling overwhelmed and thinking, “I need chocolate NOW!.” 

• Stop: Mentally say “STOP.”
• Take: a Breath: Breathe in deeply.
• Observe: Notice the thought and the feelings of stress.
• Proceed: Reframe the thought to, “I need a break and a healthy snack ” and take a small action toward your goal.

By practising the STOP Technique regularly, you’ll find that it becomes easier and easier to break those old unhelpful habits around eating or drinking to self sooth, so that it becomes a very natural and powerful tool to use in your daily life.

My Best

P.S: Remember, positive change starts with a single step. Use the STOP Technique to take control of your thoughts and create the life you want to live, and you can reach out to me for an informal chat on how I may be able to help HERE.