Steady Change of Mindset and Weight Loss: My Journey as a Hypnotherapist

Dr Iain Lightfoot

As a hypnotherapist, I spend much of my time helping others navigate their own personal transformations, but like many, I have my own path when it comes to mindset and health. My journey has been about creating steady, sustainable changes, shifts that align with my personal beliefs and professional insights about how our minds can guide our bodies.

Today, I’d like to share the principles I’ve developed to help me on my own weight loss and wellness journey. What's my goal? Essentially, health, from reduction in weight and nutrition from food consumed. I am not trying to show that I am a perfect example of how it should be done, not at all. More so there is always room from improvement but then one has to decide to balance life as well and enjoy some moments while recognising that long term health means hard decisions must be taken now. Regardless, please enjoy my suggestions and if they can be of help, fantastic.

The Power of Structure: Eating Within a 6-Hour Window

One of the key elements of my approach is intermittent fasting, particularly eating within a 6-hour window, typically from 12 PM to 6 PM. By doing this, I reduce the number of times my body begins the process of digesting calories, compared to the typical 7 meals and snacks that many of us consume throughout the day: breakfast, snack, lunch, snack, dinner, snack, plus the sneaky extras like sugary coffees or sodas. By compressing my eating into two meals and cutting out evening snacking, I’m able to better manage hunger cues and avoid the constant cycle of processing food. This is a conscious effort to work with my body’s natural rhythms, rather than against them.

That being said, life isn’t rigid, and there are times when a later meal happens and I’m okay with that. It’s about being flexible and human, but always returning to the structure that works for me.

The Essentials: Huel, Hydration, and Coffee

Nutrition is actually a key component, central to my plan. For lunch, I usually turn to Huel (the gluten-free version) or soups when possible. They’re convenient, nutritionally balanced, and provide the right kind of fuel to keep me going through the afternoon.

Hydration is another essential component of my mindset shift. I’ve increased my water intake significantly, focusing on filtered and sparkling water to keep things interesting and reduce any temptation for sugary drinks. In fact, I’ve cut down on sodas by 90%. While I still enjoy espresso in the morning and afternoon, I switch to decaf and herbal teas as the day progresses—no milk, no sugar. This simple adjustment makes a big difference in cutting unnecessary calories while keeping my caffeine intake in check. Coffee is said to be good for gut health which is crucial. A pint of water here and there, you will be surprised how much it adds up through the day.

Fitness: A Balanced, Mindful Routine

As most people who know me will testify, running has become a core part of my fitness routine. I aim for 4-6 km three times a week, and every 2-3 weeks, I push myself further with a longer run between 7-10 km. Weight training complements this on alternate days, helping me maintain a balanced, strong body. Tracking my progress daily is essential, and it serves as both a tool for accountability and a source of motivation. I would highly recommend the couch to 5K NHS program if you do not know where to start.

For me, it’s not just about moving my body, it’s about moving it mindfully. In addition, I really do try to meditate daily, which extends to a more mindful eating practice, paying attention to when and what I eat, why I eat it, and how my body feels in response. These small but significant shifts create lasting changes.

Mindset and Motivation

What has kept me grounded throughout this process is setting a visual goal. I keep a clear picture of what I’m working toward, which helps me maintain focus, especially on tougher days. And of course, sleep is a huge part of the equation—sleep deprivation can derail any good intention. Increasing my daily sleep has been a slow but steady improvement in my overall well-being.

One of the key lessons in my journey has been accepting that perfection isn’t the goal. Sometimes, I will have a pizza or indulge in chocolate and that’s okay. What matters is consistency over time. When I do indulge, I make it a mindful choice, not a mindless slip.

Consistency, Not Perfection

The number one rule I follow is to stop eating in the evening. No late-night snacking, no extra calories creeping in after the day’s meals are done. This simple boundary has helped me manage weight and sleep better, which in turn, supports the other aspects of my health.

By reducing my body’s need to process food to just two meals a day, I feel lighter, healthier, and more in control. This shift, going from the societal norm of constant grazing, to a more intentional way of eating, has been transformative for me.

The main point to be aware of is, that this process doesn’t happen overnight. It’s a steady, mindful evolution of habits and mindset. As I tell my clients, change doesn’t need to be drastic to be effective. It needs to be consistent, thoughtful, and built around your life, not someone else’s.

I hope that by sharing my journey, I can inspire others to consider the small but significant ways they can shift their own habits. Change is always possible bit it’s simply about making the decision to start.

About Dr. Iain Lightfoot

I’m Dr Iain Lightfoot, a dedicated hypnotherapist and coach based in Southampton, with a passion for helping people regain control of their lives. My approach fuses coaching, counselling, NLP (Neuro-Linguistic Programming), and hypnotherapy into a powerful methodology of transformation. Whether it’s breaking free from addictions, changing deep-seated habits, or overcoming life’s challenges, I take pride in walking alongside my clients on their unique journeys toward self-improvement and empowerment.

I’ve spent years perfecting a holistic way of working, ensuring that each client is treated with respect and care. My sessions are guided by intuition, allowing me to tailor my approach in real-time based on what my clients truly need. I believe in the power of the mind and how our thoughts shape our reality and my role is to help you harness that power for your own growth.

Outside of my coaching and hypnotherapy work, I’m also a paranormal investigator. Exploring the unknown allows me to expand my understanding of the world in ways that fuel both my personal and professional life. With over 170+ 5-star reviews, I’m incredibly proud of the work I do but believe it’s my clients’ success that speaks loudest.

Through my practice, I aim to provide a safe, supportive space where real change happens. It’s not just about quick fixes but about cultivating lasting change, giving you the tools to create a more balanced, fulfilled life.

Contact me to talk about how you can make changes or make a booking here.