The Brain Gym for Sustainable Weight Management

A six-session 1:1 online programme integrating Solution Focused Brief Therapy, Medical Hypnotherapy, Mindfulness, Behaviour Change Psychotherapy and research-based, clinically-proven neuroscience

Course Overview:

This six-session therapeutic programme is designed to help individuals struggling with weight loss and long-term maintenance to retrain their relationship with food, movement, and self-care. Rooted in neuroscience, mindfulness, and solution-focused practice, this course empowers clients to develop sustainable, self-led change rather than rely on external rules, diets or guilt-based motivation.

Aims:

• To support the client in developing healthier, more sustainable eating and exercise habits
• To improve emotional regulation and body awareness using mindfulness and SFBT techniques
• To increase self-efficacy and intrinsic motivation in relation to long-term wellbeing
• To dismantle shame-based or all-or-nothing thinking around weight and food
• To align health behaviours with personal values, identity and life purpose

Objectives:

By the end of the programme, the client will:

• Understand the psychological and physiological barriers to sustainable weight loss
• Learn and apply solution-focused strategies to navigate triggers and setbacks
• Build a consistent mindfulness practice to support body listening and emotional regulation
• Identify and act upon their unique values-based motivations
• Create and maintain a realistic, enjoyable self-care routine involving food, movement and rest

Learning Outcomes:

Clients will:

• Cultivate body awareness and mindful eating skills
• Recognise the difference between emotional and physical hunger
• Identify progress using solution-focused scaling tools
• Develop strategies to manage setbacks and maintain momentum
• Experience improved confidence, self-regulation and wellbeing

Course Structure:

Each session is 50 minutes long, delivered 1:1 online, with optional email reflection between sessions.

Session 1: The Psychology of Weight and Change

 

Theme: Understanding your relationship with food, movement and body image

Focus: Introduce Brain Gym framework, identify client goals and exceptions

Home Practice: Reflective journaling on best days, hunger awareness journal, daily 2-minute breathing space

Session 2: From Reactivity to Response

 

Theme: Emotional triggers and mindful awareness

Focus: SFBT scaling, mindful body scan, distinguishing real vs perceived hunger

Home Practice: Mindful eating practice (one meal a day), name the emotion’ exercise, affirmation use

 

Session 3: Motivation That Lasts

 

Theme: Values-driven behaviour and the myth of willpower

Focus: Discovering intrinsic motivations, visualising future self, movement identity

Home Practice: Future-self journaling, daily 5-minute mindful movement, values card sorting

Session 4: Resetting the Reward Loop

 

Theme: Dopamine, cravings and compassionate habit change

Focus: Understanding habit cycles, emotional nourishment, SFBT coping strategies

Home Practice: Trigger map exercise, alternative rewards list, daily ‘kindness to body’ act

 

Session 5: Sustaining Change Through Self-Compassion

 

Theme: The power of language and mindset

Focus: From guilt to growth, reframing setbacks, reinforcing progress

Home Practice: Inner voice check-in, gratitude journal, affirmation anchor

 

Session 6: Integration and Long-Term Vision

 

Theme: Moving from practice to embodiment

Focus: Recap, build a personalised self-care plan, identify support systems

 

 

 

 

“I hope to hear from you soon and would be honoured to work with you this way!” Gareth Strangemore-Jones