Phil MacLeod, a London-based hypnotherapist, believes people can "think themselves thin" and lose weight naturally by reprogramming their subconscious cravings with his 10-step plan.
10:50, 13 Jan 2026
A hypnotherapist says you don't need Ozempic and Mounjaro injections to slim down. You just need your brain.
Phil MacLeod, a London-based hypnotherapist, believes people can "think themselves thin" and lose weight naturally by reprogramming their subconscious cravings. MacLeod told the Mirror that dozens of his clients have already used the method to lose weight naturally without needles, side effects, uncontrollable cravings, or strict diets by simply using his 10-step plan.
"Following these steps daily will help you focus on the body that you want, it will empower you and create genuine, long-lasting change," MacLeod says. "Over time, sugary snacks lose their appeal while natural sweetness becomes more satisfying, without relying on willpower."
Step 1: Breathe and visualise
Everything starts with your unconscious mind, according to MacLeod. He recommends trying a daily breathing trick to visualise your future self.
With your eyes comfortably closed, take a deep breath and breathe out for twice as long. Then, when you take a breath, you should imagine yourself in three months' time where you seem happier, healthier, and more energetic. On the next breath, imagine yourself wearing an outfit that fits you perfectly and makes you feel confident.
"Now hold that thought, enjoy it, imagine how happy that makes you," MacLeod says. "And now imagine taking a selfie of the new you, store it in your memory with a title of goal. The more you practise the more you will believe; and your mind will begin to respond and act like it is true, ultimately guiding you to healthier choices. Healthier choices is what is ultimately all about."
Step 2: Ditch the scales for an appetite dial
MacLeod recommends using the breathing trick again to imagine yourself shrinking down and walking through your own mind. He says you should visualise a control panel where all of your thoughts and desires are generated. There's a dial in front of you labelled appetite and it's set to high.
"Imagine changing it to auto," MacLeod said. "As you do, your mind regains control of what to eat, how much and when. Imagine that dial telling every muscle, nerve and fibre in your body that you have taken control back, and your stomach will tell you how much food you need to be happy and healthy, not the cravings."
Step 3: Break the link between mood and food
MacLeod says emotional triggers can lead to binge eating, including boredom, stress, and low moods, as they trick the brain into creating cravings for junk food.
"Hypnosis helps you recognise those moments for what they are, so you can pause, breathe, and make a different choice instead of automatically reaching for the chocolate or crisps every time," MacLeod says. "Every time you eat let your mind automatically ask, is this what I want, is this good for me? After time and some practice, this will become the new norm and your body will make healthier choices."
Step 4: Slow down with mindful eating
We can often be on autopilot when foraging for snacks, so MacLeod recommends practicing mindful eating, such as using the same place each time to keep portions consistent, always eating with cutlery and not with your hands, and switching off your phone and TV so you're not distracted. This helps you enjoy your food more and makes it much more likely you'll notice when you're full.
Step 5: Change your mindset
Using the breathing technique again, imagine the last time you felt bloated after food. Then imagine that feeling twice and three times as much. MacLeod says thinking about this the next time you have a craving is a powerful way to rewire your brain.
Step 6: Be conscious of snacking habits
MacLeod says all the above techniques can be used for creating healthier snacking habits too, by taking a deep breath and imagining eating a piece of fruit or some vegetables.
"Realise how happy it makes you, how much energy you have, how happy you are," he said. "Now imagine the sickly taste of too many sweets, the heavy stomach and energy crash. Imagine eating too much cake and feeling bloated, sick. Imagine it, sense it."
Step 7: Implement craving countdowns
When you feel a craving, close your eyes, take a deep breath, and count down from ten to one. As the numbers fall, the urgency will fade, MacLeod says. Rather than reacting in the moment, this small interruption is often enough to stop a binge before it starts, which might help you resist going through half a packet of biscuits.
Step 8: Set a better sleep routine
Poor sleep can really wreak havoc on your body, MacLeod says. When you're tired, your brain releases more hunger hormones, which can lead to overeating and late-night snacking.
MacLeod recommends shifting your mindset in the evenings to get your brain and body ready for rest. You can do this by setting a wind-down ritual with slow breathing techniques and imagining tension leaving your body from head to tow. This helps settle your nervous system and makes it easier to fall asleep.
Step 9: Reconnect to your "I'm full" signal
Years of stress, rushed meals, and dieting can lead to disconnection between our brain and body — particularly the "I'm full" signal. MacLeod says you can turn it back on by breathing in and imaging a soft golden light settling over your stomach. As you breathe in, the light grows brighter, and as you breathe out, you see a message traveling from your stomach to your brain, telling it: "I am full. I am satisfied."
"This light represents your natural fullness signal, the exact moment your body has had what it needs," MacLeod says.
Step 10: Manifest your future self
True transformation comes through a mindset shift, and part of that is imagining yourself in the future as someone who doesn't overeat, has control over their cravings, and consistently makes healthy choices.
"Now step into that version of you. See through their eyes. Feel their confidence, clarity and control," he says. "Take a breath and allow that identity to lock into place. Enjoy that change for a few breaths and then carry on with your day."