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If you want to use Emotional Freedom Techniques (EFT) to support weight loss and healthy living, this guide brings together simple, ready-to-use scripts you can tap with today.
I’m an EFT Master Practitioner, Law of Attraction Practitioner and Mindset Coach. I am not a medical or nutrition professional. Use EFT as a mindset/energy tool alongside any guidance from your healthcare provider.
How EFT Helps with Weight Loss
EFT can help you:
- Release low emotions that trigger overeating or cravings
- Clear limiting beliefs (e.g., “It’s hard for me to lose weight”)
- Build new, supportive beliefs and daily habits
- Feel calmer and more in control around food
How to Use This Guide (Quick Start)
- Read my EFT Tapping Guide (how to tap, where to tap).
- Tapping points (in this order):
Top of the head, Forehead, Eyebrow, Side of the eye, Under the eye, Under the nose, Under the mouth, Collarbone, Side of the hand. - Setup phrase: at the Side of the hand before each session.
- Check your feeling number: use –10 to +10 (–10 very low, 0 neutral, +10 feeling fantastic).
- Water & breath: drink water before/after; take slow, deep breaths.
- Golden rule: Tap out what you don’t want (feelings/beliefs). Tap in what you do want (calm/confidence/healthy choices).
Daily Flow (Simple)
- Morning: 1 clearing round + 1 positive round, or 2 positive rounds if you don’t need to clear anything
- Before meals: a quick “mindful eating” or “food is energy” round
- Anytime you wobble: use the relevant quick script below
Script 1 — When You’re Feeling Down (Reset Your State)
– to avoid emotional eating
Setup (Side of the hand): “I’m tapping because I feel down. I want to release this feeling now in my (location in body).”
Round A – “This feeling” (release):
Say “This feeling” at each point. Do 3 rounds. Recheck your number and repeat until you’re ~0.
Round B – Positive (build):
Choose one phrase and repeat at each point for 1–3 rounds:
- “I feel better.” → “I feel great.” → “I feel fantastic.” (step up)
Script 2 — Clear Blocks & Build Belief (3-Round Sequence)
EFT Round 1 – Clearing blocks
Setup: “I’m tapping today to release limiting beliefs and blocks to weight loss. Even though it’s felt hard in the past, I choose to believe change is possible.”
Tap the points with:
- “Weight loss has been so hard for me / I’ve struggled / Sometimes I want to give up / What if beliefs are holding me back / What if I can change them…”
EFT Round 2 – Shift to possibility
Tap the points with:
- “Maybe weight loss could be easier / Maybe I can build beliefs that support me / I’m open to change / It’s safe to make changes / It’s safe to build healthy habits…”
EFT Round 3 – Build positive beliefs
Tap the points with:
- “I love and respect my body / I’m making positive changes / Every day it’s easier / I have what it takes / I am kind to my body / I treat my body with care…”
Tip: Early on, repeat Round 1 a few times until your number rises toward neutral, then move on.
Script 3 — Quickfire Daily Rounds (Pick 1–2, Repeat at Each Point)
- A. “Losing weight is easy for me now.”
- B. “I’m slim, strong and healthy.”
- C. “I totally love and respect my body.”
- D. “It’s natural and easy for me to be at my ideal weight.”
Do 1–3 rounds; use anytime you want a fast boost.
Script 4 — Release the “Slow Metabolism” Belief
Setup: “I’m tapping to release the belief that my metabolism is slow and stopping me from losing weight.”
Round A – Release (repeat at each point):
- “I release any beliefs that no longer serve me.”
Alternate with: “My metabolism” / “I release this belief” if helpful.
Round B – Build (repeat at each point):
- “My metabolism is working fine.”
- “I am able to lose weight in a healthy way.” (alternate these two)
Round C – Supportive mindset (repeat at each point):
- “I pay attention to my body / I eat to nourish my body / I love and respect my body / My body is supporting me.”
Script 5 — “I Eat When I’m Hungry” (Intuitive Eating)
Setup: “I’m tapping to honour my hunger and listen to my body.”
Repeat at each point (1–3 rounds):
“I eat when I’m hungry.”
Then alternate a round with: “I pay attention to my body.” / “I honour my hunger.”
Script 6 — “My Eating Feels Out of Control” (Regain Control)
Setup (3x): “Even though I feel like my eating is out of control, I deeply love and accept myself.”
Round A – Release (your words):
“I feel out of control / This overeating / I hate this feeling / I want to change.”
Round B – Positive control:
Repeat at each point for 1–3 rounds:
“I am in control of my eating habits.”
Optional alternates: “I make healthy choices.” / “I love and respect my body.”
Script 7 — Comfort Eating (Emotions First)
Setup: “Even though I want to eat for comfort, I acknowledge how I feel.”
Round A – Name the feeling (repeat at each point):
“Anger / Stress / Loneliness / Sadness / This feeling.” (use the emotion you notice)
Round B – Positive:
Repeat at each point: “I’m in control of my eating.”
Optional alternates: “I take care of my emotions.” / “I nourish my body with love.”
Script 8 — Chocolate Craving (3 Rounds)
Round 1 – Acknowledge craving
Setup (3x): “I’m tapping to release this craving for chocolate. It’s not real hunger.”
Repeat at each point: “This craving for chocolate.”
Round 2 – Shift focus
Repeat at each point: “I’m in control of what I eat / I pay attention to my body.”
Round 3 – Positive affirmations
Repeat at each point:
“I love and respect my body.” / “I’m slim, healthy and strong.” (alternate)
Script 9 — Overeating Urge
Setup (3x): “I’m tapping to release the desire to overeat.”
Round A – Release (repeat at each point):
“This need to overeat / I release these feelings / I let go of beliefs feeding this habit.”
Round B – Positive (repeat at each point):
“I eat when I’m genuinely hungry and stop when I’ve had enough / I am slim, healthy and strong / I love and respect my body.”
Ultra-simple version (public friendly): tap Side of the hand and think “This overeating” or “I’m in control,” silently.
Script 10 — General Food Cravings → “Healthy & Nourished”
Setup: “I’m tapping to release this food craving. It’s not real hunger. I choose to love and respect my body.”
Round A – Release: repeat at each point: “This craving / This feeling.”
Round B – Shift: repeat at each point: “I feel satisfied / I am calm / I take control.”
Round C – Positive: repeat at each point: “I’m healthy and nourished / I love and respect my body.”
Script 11 — “I Can Do This” (Belief Builder – 3 Rounds)
Round 1 – Clear doubt (your words):
“This belief that I can’t do this / Letting go of old ideas that keep me stuck.”
Round 2 – Possibility:
Repeat at each point: “I can do this.”
Round 3 – Actionable belief:
Repeat at each point: “I’m now losing this excess weight in a healthy way.”
Two-Minute Boosters
A) Stress & blocks (repeat at each point):
“Releasing stress / Releasing weight-loss blocks.”
B) Release & strengthen (alternate):
“I release excess weight.” / “I’m strong and healthy.”
Affirmations + EFT (Power Combo)
Use any affirmation you love and repeat it at each point for 1–3 rounds. Ideas:
- “Every day I move closer to my ideal weight.”
- “Healthy eating is easy and enjoyable for me.”
- “I love moving my body.”
- “I’m slim, healthy, and strong.”
Try This: Hypnosis for Weight Loss Support
Alongside your EFT practice, you might like to explore the Weight Loss Hypnosis Pack from Hypnosis Downloads.
It’s a wonderful extra tool to support your mindset and energy as you continue your journey with EFT and positive change.
Tips for Best Results
- Frequency: daily is ideal (think of it like brushing your teeth).
- Order: clear first (tap out), then build (tap in).
- Numbers: use the –10 to +10 check to track progress.
- Movement & breath: walk on the spot while tapping; breathe slowly.
- Make it yours: swap in your own words and situations.
Helpful Next Reads (Internal Links)
- EFT Tapping Guide
- 30-Day Weight Loss Mindset Challenge
- 70+ Weight Loss Affirmations
- Eat Mindfully Tips + EFT
Final Thoughts
EFT won’t replace nutrition or movement, but it does make change easier by lowering resistance and building supportive beliefs. Keep it simple, keep it daily, and let your energy lead the way.
If you found this useful, feel free to share it with someone who’d benefit. You’ve got this. 🌿
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