ETF Tapping Method for Weight Loss: What It Is and How It Works

Are you someone who struggles with weight loss and emotional eating? Then you must try the EFT method for weight loss.

Emotional freedom technique (EFT) tapping targets the 12 acupoints of the body to reduce emotional eating habits while encouraging portion control, mindfulness, and habit-building for long-lasting change.

In this article, we take an in-depth look at EFT tapping. We cover how it works, a step-by-step guide, benefits, and precautions to help you improve your nutrition habits.

What Is EFT Tapping?

EFT tapping also known as emotional freedom tapping an alternative treatment method for mental and physical conditions. Based on the 12 acupoints of Chinese medicine. These tapped into creating energy balance, with a combination of cognitive behavioral therapy and exposure therapy.

Here participants tap on points using their fingertips while concentrating on a trigger (emotion, problem). Accompanied by a setup statement that shapes the trigger into self-acceptance.

How EFT Tapping Can Support Weight Loss

Below, we discuss how EFT tapping can be used to manage emotional eating and reduce cortisol levels.

Managing Emotional Eating

Emotional eating is a major hurdle for many people attempting to lose weight. Typically triggered by stress, anxiety, and depression, it can lead us to consume calorie-dense and palatable foods, which can lead to weight gain.

ETF tapping can be used to treat emotional eating by addressing triggers such as stress, anxiety, and depression. This is done by identifying the trigger, the intensity, and the setup followed by the tapping sequence. This method blends elements of exposure, cognitive therapy, and somatic (bodily) stimulation, which helps to change our thought processes surrounding these triggers.

A 2017 study examined 76 participants enrolled in a six-week online EFT course. Symptoms such as weight, restraint, the power of food in an external environment, happiness, and PTSD were assessed before and after the course, as well as a one-year follow-up. After one year participants showed significant improvements in all areas including a decrease in weight by 1lb per week during the course.

Reducing Stress and Cortisol Levels

EFT tapping can also help reduce the level of the stress hormone, cortisol, which is a healthy and natural physiological process. However, prolonged and sustained elevated cortisol levels can lead to symptoms including fatigue, irritability, headaches, anxiety, depression, weight gain, and high blood pressure. One of the biggest negative outcomes is increased appetite which can lead to weight gain.

EFT tapping can be used to address triggers of stress, reducing cortisol levels. A 2020 study examining stress biochemistry, revealed that ETF was an efficient and effective treatment for reducing stress.

Step-by-Step Guide to EFT Tapping for Beginners

ETF Tapping efficacy has been highlighted in over 100 studies, and while the research is still needed the evidence presented makes it promising for weight loss. Below, we provide a beginner step-by-step guide to ETF Tapping.

1. Identify the issue causing difficulty
2. Measure how it makes you feel
3. Create a “setup statement”
4. Tap the edge of your palm
5. Tap the rest of the points
6. Rate your distress
7. Continue until your distress is low

1. Identifying The Issue Causing Difficulty

First, we must identify the issue which is causing the difficulty. In this case, the issues such as weight loss, emotional eating, or associated symptoms such as stress, anxiety, guilt, or sadness.

2. Measure How It Makes You Feel

Next, measure how the issue or symptoms make you feel on a scale of 0–10, with 0 meaning you don’t feel bad, and a score of 10 meaning you very bad. Once you have identified the number make a mental note to write it down.

3. Create a “Setup Statement”

Following this we want to create the “setup statement” and also include a statement of self-acceptance. This is a common example:

“Even though I place all this pressure on myself to lose weight, I deeply and completely accept myself”

4. Tap The Edge of Your Palm

Speak the statement out loud three times while tapping the side of your hand just below your pinky finger.

5. Tap The Rest of The Points

Once you have completed tapping on the side of your hand, begin to tap the other areas which include:

• The inner edge of the eyebrow
• The side of your eye on the bone
• Below your eye on the bone
• Under your nose
• Under your bottom lip
• The center of your collarbone
• Under your arm below your armpit (three fingers tapping)
• The top of your head (three to four fingers)

6. Rate Your Distress

‍Once you have completed tapping on each point, check in with yourself and rate your level of distress compared to when you began. If you are still feeling distressed, complete the process again.

Benefits of the Tape Method

ETF tapping can act as a circuit breaker for emotions and triggers which can lead to weight gain. Below, we list several benefits and reasons you should try tapping for weight loss.

Improve Emotional Regulation

EFT tapping can help improve emotional regulations. Emotions are natural, however we feel strong emotions or are unable to process them they can become repressed.

This can lead to mental health conditions and physical symptoms including stress, anxiety, depression, muscle pains, digestive issues, fatigue, and sleep disorders.

ETF tapping can help us process emotions, and reduce stress and anxiety. Tapping encourages mindfulness, helping us to focus on the present, while providing the space to process and space to identify emotions and address them. This can improve emotional regulation and decrease psychological symptoms.

Foster a Healthy Relationship with Food

EFT tapping’s ability to regulate emotions can be used to develop a healthy relationship with food. Emotional eating can lead to binges for comfort and as a reward. When stress, anxiety, and depressive symptoms are high, it can lead us to reach for palatable, calorie-dense food.

EFT Tapping can help identify these emotional triggers, reduce their severity, and stop us from reaching for calorie-dense foods. This can help break the comfort, and reward system between food and emotions, fostering a healthier relationship with food.

Encourages Portion Control

A benefit of a healthy relationship with food is improved portion control. When eating is emotionally driven hunger and satiety cues are less recognized. EFT tapping can stop reactive binges, encourage mindful eating, and slow down the feeding process.

EFT Tapping can address the triggers and realign our mental state to a place of food a source of nourishment for our body rather than a source of comfort. Removing the emotional drive can help us mindfully select foods and control portions, which allows us to stay within our daily calorie limits to maintain or lose weight.

Simple and Cost-Effective Strategy

ETF tapping is a cost-effective strategy for weight loss. Traditional weight loss programs tend to rely on monthly subscription costs, and weeks and months of guidance, EFT tapping on the other hand can be learned within a single session with a certified professional. This can greatly reduce the upfront time and financial cost.

This may require additional sessions with a therapist to unpack emotions surrounding eating habits and weight management. However, this will come in at a fraction of the cost of a weight loss program.

Risks and Precautions

EFT tapping is a safe practice, however, some precautions should be taken to ensure a healthy approach to weight loss.

Can Lead to Strong Emotions and Intense Memories

EFT Tapping is highly effective because addresses emotions surrounding food and weight loss. However, it should be noted that this can lead to strong emotions, especially if it's tied to trauma.

If you are concerned about practicing EFT tapping but would like to give it a try, we recommend doing so with a certified professional. They will help you navigate the process to ensure you are doing it in a safe environment.

Avoiding Over-Focus on Measurements

If you have tried to lose weight in the past you will understand it can feel all-consuming. From the exercise routine, nutrition plans, and tracking, it can be easy to become overly focused. One is in particular measures.

Measurements such as scale weight, girth, and photos can provide real-time data on progress. However, becoming overly focused can lead to feelings of frustration, guilt, and shame which create a negative relationship with food and ourselves.

To avoid this, we recommend taking measurements in fortnightly or monthly blocks. This will give you a true picture of your progress and help you remain focused on forgoing a healthy relationship with yourself and nutrition.

Importance of Consulting a Health Professional

Like any nutrition plan for weight loss intervention, we recommend consulting a health professional. While you can learn EFT tapping online, a certified professional can help you understand the process and provide insight into nuances that can’t be conveyed in videos.

Furthermore, we suggest combining it with therapy or counseling to help address the root cause behind your emotional triggers. This will help treat the causes which can help lead to long-term results.

Track Your Nutrition

EFT tapping is an effective method for weight loss, however, this does not mean healthy nutrition practices are not important. During this process, we recommend tracking your nutrition to ensure you fueling your body with nutrient-dense foods.

Nutrient-dense not only provides your body with essential nutrients, but it can also help stabilize your energy levels and improve fullness.

Furthermore, tracking your meals helps us understand food which is essential for creating a healthy relationship.

Reverse Health comes with high-quality, nutrient-dense recipes and a tracking function, helping you streamline your meal planning and tracking process.

Is the Tapping Method Right for You?

EFT tapping is effective for addressing negative emotions and habits, but does this mean it is right for you?  Below we discuss who can benefit from tapping and factors to consider before starting.

Who Can Benefit Most from This Approach?

EFT tapping has been identified as a powerful tool for addressing habits and mental health, meaning it can be used for different conditions, including:

• Depression
• Anxiety
• Post-traumatic stress disorder (PTSD)
• Phobias
• Chronic/pain
• People suffering from chronic illness
• Weight loss
• Eating disorders
• Addiction

The EFT tapping method is based on treating mental health which means we can not only address the mental health issue, but the poor habit that follows. For example, we have illustrated how emotional eating is linked to depression, stress, and anxiety. Similarly, people who suffer from trauma may feel similar negative emotions which may lead the substance abuse and addiction. EFT tapping’s biggest plus is that it goes for the root and not the symptoms, making it suitable for many conditions.

Factors to Improve Your EFT Tapping Routine

Before you get started there are a few things you can do to improve the EFT tapping process.

• Start Small — Start with smaller sessions. This helps to establish a routine and gauge the effects.
• Aim For Consistency — Tap at similar times each day and aim for consistency. This will reinforce a healthy routine.
• Remain Patient — Tapping is effective, however, results do not happen overnight. Changes aren’t always immediate, but know that each time you tap things are changing.
• Listen to Your Body — Monitor how you feel before, during, and after. This will help you deepen your connection with yourself and the effects of your sessions.

Recap: Understanding the Tape Method for Weight Loss

‍Losing weight can be a challenging journey for everyone. On the surface, we approach it as a physical task to overhaul our lifestyle through exercise and nutrition. However, beneath these elements are often ties to upbringing, our values, negative past experiences, and trauma which  shape our eating habits and relationship with food. EFT tapping targets these elements, looking at the deeply rooted emotional and at times traumatic ties to food to help address the cause and not just the symptoms.This makes it an excellent tool for treating:

• Depression
• Anxiety
• Post-traumatic stress disorder (PTSD)
• Phobias
• Chronic/pain
• People suffering from chronic illness
• Weight loss
• Eating disorders
• Addiction

If you are considering EFT tapping ensure you:

• Start small
• Aim for consistency
• Remain patient
• Listen to your body

EFT tapping is as much about getting to know yourself as it is about addressing your triggers and habits. Looking at the root cause of our weight and poor nutrition habits gives us the power to drop our weight, and also establish a positive healthy relationship with food and our body.

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