Posted by on January 14, 2019


It’s time to set our goal. Having a specific goal makes it easier. We know what we want and how much to lose. It helps if we formulate them the following way.

  • Positive
  • Personal
  • Present time
  • Measurable
  • Possible

Sometimes people set a goal that is not possible for them to achieve. If you are greatly overweight it’s hard to tell what your goal weight should be. So set a goal and you can adjust it at anytime. You can use this formula for your goal. The Inner Mind thinks in the present so we need to talk to it like that.


  • I weigh 135 pounds
  • I am under 175 pounds
  • I wear my size 8 red dress
  • I have a 33″ waist


If you have a lot of weight to lose try this. Set a mini goal to lose 5-10 pounds or whatever you want. If you weigh 200 pounds and want to weigh 135, set your first mini goal to maybe 195 or 190 or whatever. Set your final goal to 135 pounds which may change as you get closer. Focus on your mini goal most of the time and some of the time on your final goal. If you focus on 135 it may be too far away and seem too hard for you which may raise a lot of doubts holding you back. Once you reach your 190 mini goal then set it to 180 and work on this one. This method also means you will have feelings of success as you lose and will be more motivated.


Adding a specific day to your goal such as: a birthday, a wedding, summer vacation, Xmas Holiday parties, or pick a day. Many times this is extremely motivating. You want to look good and show off your new figure when you go to your friend’s wedding. This sets you on fire and you get so motivated that you reach it. However a specific day may also put too much pressure on you so have one or not. Sometimes you just can’t make it. Be flexible. Your designated time may not be your body’s time.

Go into Peace self hypnosis which will be described coming up, for now just read and say this to yourself and feel it happening. Self Hypnosis Chapter coming up soon.

  • Sit or lie down in a quiet area. Eyes closed or open. Say
  • My shoulders, arms and hands are at peace
  • My chest and stomach are at peace
  • My back is at peace
  • I am at peace
  • TOOL Say your goal 3 times (Tools will be explained in Self Hypnosis)
  • Let the benefits come up.
  • Whom do you want to impress?
  • See yourself on your scale and the number is your goal

When ready say: Wake up to a good day


How will you look when you lose 10 pounds? How will you feel?

Losing weight will bring you joy and motivation. Motivation is what we use to keep going. To walk away from that cookie. To go to the gym when we are tired. To listen to the audio tracks. The Energy Hypnosis Program allows you to get small bursts of motivation during your day when you need some.

Everything we do here is broken down into small time intervals of 10 seconds to 10 minutes. This allows you to remove blocks and cravings whenever they pop up and to get super motivated whenever you need that. During your busy day you can always take time to use one of the Self Hypnosis Tools: a visualization while waiting in line or at a work break, Strong self hypnosis to get you going, Peace self hypnosis to relax.

Today we have the Goalsheet. It is a motivation tool and I read it every morning. Takes about 1 minute or less. It’s purpose is for you to focus on your goal as soon as you wake up to get inspired and ready for the day. The Weight Loss GoalSheet file on the thumb drive has a printable copy. For online you can make one up on your computer or hand write one out.


MY GOAL: 199  – (your next mini goal) For example you weigh 210 pounds you mini goal might be 199 pounds and next 189. Cross out when achieved and put in next one.

MY GOAL WEIGHT : 145 pounds

  •    I name 3 costs of staying overweight
  •    I see my future staying overweight
  •    I name 3 benefits of losing weight
  •    I see my future at my goal weight
  •    I love losing weight and being happier

SCOREBOARD               START DATE  Feb 4, 2018 

I weighed myself on Wednesday and Sunday when I was trying to lose weight. I wrote down the weight. You can also keep track of your eating. When good you can give yourself an arrow up and when bad give yourself an arrow down. Or do it anyway you want. 

210   209   206     207

⇑ ⇑ ⇑ ⇓




MY GOAL WEIGHT                                          

  •  I name 3 costs of staying overweight
  • I see my future staying overweight
  •  I name 3 benefits of losing weight
  • I see my future at my goal weight
  • I love losing weight and being happier

SCOREBOARD                  START DATE


Garry Waligore Hypnotist

Posted in: Weight Loss


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