Learn How Study Participants Lost 13 Pounds With a Simple Visualization Technique

F.I.T. Functional Imagery Training

Dr. Christine Bradstreet
Jan 25 · 5 min read

Adapted from the course: Harness the Power of Your Thought to Think Yourself Thin.

Part 1. The F.I.T. (Functional Imagery Training) Method of Visualization

Functional Imagery Training (or FIT for short) is the cool technique that researchers used that led to participants losing, on average 13 pounds. Let me go over the basics with you.

First, It involves Exploration:

Or in other words, What do you want to achieve and what are the motivations behind it? You’ll pick a well defined goal. Some examples are:

  • I’d like to lose 10 pounds
  • I’d like to start taking yoga twice a week again
  • I’d like to cut out all eating past 8 pm.

Let’s use the example, “I want to lose 10 pounds”

  • Why do you want to lose 10 pounds?
  • What bad thing are you hoping to avoid by losing the weight?
  • What good thing are you hoping to experience?
  • How it might affect your life if you don’t change anything at all?
  • What good things could happen if you did?

This is the preliminary exploration that happens before the actual visualization. The answers are different for everyone, and just notice the ones that stand out strongest for you.

Take a few minutes now to answer the questions and write down your answers. Then, we’ll walk through a visualization together.

Part 2. Next Is Visualization

Get quiet and comfortable. Either close your eyes or have a soft gaze.

Imagine it’s a year from now. Picture yourself a year into the future. The future you is looking back over the past year, and recognizing that you were able to maintain your goal for a full year. You stuck with it for an entire year! You did it!

Take a look at the you that’s one year from now. It’s the you that stuck with your goal for the entire year.

  • What do you look like?
  • What do you feel like?
  • How are things different?
  • What are you enjoying that you hadn’t been able to do before?

Spend a moment embellishing this future image. Really feel the feelings.

Come back now to the present and open your eyes.

What part did you enjoy the most? Was it how you felt? How you looked? The things you were doing?

Next: Identify the #1 action you can do to achieve your goal.

  • Eat less? Drink less?
  • Diminish your Cravings?
  • Exercise More?
  • Cut out soda?

What’s the most likely action step you can take? Just pick the one that you’ll do first. Don’t worry about only picking one, because you’ll pick more at a later date.

Part 3. The 2nd Visualization

Think about a time in the next few days and think about you getting started on that one action step you picked.

Whatever it is, see yourself doing it. See yourself with a plate with less food on it, see yourself taking that class at the gym, see yourself drinking water instead of soda. Whatever action step you chose, see yourself doing it.

Play it out like you’re the star in your own mini-movie. See all the details about it.

How do you feel as you take your #1 action step?

Maybe you’ve taken this action step before in the past. What did that feel like? You can also Replay your past success, live it again and remember how it felt.

At this point, you’ve created a mini-movie and you’re the star.

To create success in building a habit out of your action step, Each day, replay your mini-movie and see yourself following through with your action step.

Really feel the feelings of how good and empowered you feel by taking that action.

Part 4. Practice Your Mini-Movie Every Day and Associate It With a Routine

By associating it with a routine, you’ll be sure to not forget to do it, and you’ll be laying down a neural pathway so that each time you do your regular routine, your mind will remember those good associations.

There are dozens of quick things you do every day.

  • Pouring your coffee
  • Brushing your teeth
  • Getting dressed
  • Making your bed
  • Doing the dishes

These are all examples of when you can roll out the private mini movie you created in your mind as vividly as you can.

Remember earlier when I said not to worry about only picking one action step?

As your first routine becomes well established, move on to the next. But make sure not to rush, really let each step become a success before moving on. Eventually go through all the steps you’ll take to establish your goal and make it routine.

Imagine how good you’ll feel to succeed.

Summary:

  1. Define your goal.
  2. Imagine a future date where you’ve been doing your goal routine for a full year. Where are you, what are you doing, how are you feeling?
  3. Pick one thing you can do to get started and create a mini movie of you doing it. Again, how do you feel?
  4. Imagine your mini movie as you perform a regular daily task.

Now remember this distinction.. It’s still valuable (and it feels good) to visualize all the positive feelings associated with the main goal of losing weight. Remember the one we did at the beginning where you imagine yourself one year from now?

It’s OK to occasionally revisit that visualization, but ultimately, it’s the visualization of seeing yourself do your action item that’s important. Otherwise it’s just dreaming about the future.

Give it a try and stick with it. You’ll soon become an expert at playing your mini movie in your mind as you pour your coffee or get dressed, or clean the dishes. The movie is short, only about 1/2 a minute, so pick a task you do regularly, so you can watch your movie regularly.

Adapted from the course: Harness the Power of Your Thought to Think Yourself Thin.

Visit me at christinebradstreet.com

all images open source from pixabay.com

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Dr. Christine Bradstreet

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Editor of Change Your Mind Change Your Life. I wrote a book to help you be happy. Get yours at www.happyeverafter.info

Change Your Mind Change Your Life

Read short and uplifting articles here to help you shift your thought, so you can see real change in your life and health.

Dr. Christine Bradstreet

Written by

Editor of Change Your Mind Change Your Life. I wrote a book to help you be happy. Get yours at www.happyeverafter.info

Change Your Mind Change Your Life

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