So, let’s get real about the thoughts bouncing around in your head. How do you talk to yourself? It’s time to tune in and find out if you haven’t already.
Maybe it goes a little something like this:
“What’s up with me? Why can’t I stick to anything? I knew this would happen! I just knew that I’d fall off the wagon big time. It happens every single time. I swear, I’m just wired that way. Losing weight? Yeah right, not happening for me ever! I have zero willpower. I feel like a giant beach whale. I’m fat, and I’ll be stuck like this forever. No chance of that ever-changing, I’m just useless”
For a solid two decades, that was the soundtrack in my head. A constant loop of self-criticism, highlighting my flaws, and having a truckload of negative opinions and judgments about myself. And you know what? It only fueled more indulgence, more weight gain, and heaps of guilt and shame.
But you know what? It doesn’t have to stay that way. I’ve made a change, and you can too. I won’t lie, it’s not easy, and there are still moments when I catch myself slipping into negative self-talk. Usually, it happens when I’m tired, dealing with that time of the month, or feeling overwhelmed. But here’s the deal: we’re in this together, and we can overcome it. If you attend one of my groups we will talk about this topic together too. I promise you aren’t alone.
Turning Negative Chats into Positive and Productive Ones
I have a heartfelt request for you: Let’s transform the way we perceive ourselves and how we talk to ourselves.
Throughout my experience in assisting people with weight loss, I’ve encountered the thoughts they have about themselves, the words they choose, and the conversations they engage in within their minds. It breaks my heart to witness.
I see each person as incredible and one-of-a-kind, radiating beauty, individuality, and greatness. However, they often perceive themselves as unimportant and speak to themselves with unkind words.
I can only imagine that you might be familiar with similar thoughts and emotions about yourself. So, let’s embark on a journey to reshape these painful internal dialogues into ones that are compassionate and empowering.
Keep it positive – be your best friend
Negative self-talk is a major trait for people who are struggling with their weight. It’s a negative habit that we’ve got into.
So, from this moment on, I really want you to be aware of what you say to yourself. Get into the habit of actually checking in with yourself and really paying attention to what you’re saying to yourself – You know, that little voice that rarely really shuts up for very long.
Are you ready to start being a little kinder to yourself? Good. Let’s talk a bit about how to do that.
The first step is to take notice when you feel negative thoughts creeping into your brain. There are a few ways you can do this.
One popular method is to ask yourself if you’d let someone say that about your best friend/child/partner. If the answer is no, you’re not allowed to think that about yourself.
When you spot yourself speaking negatively to yourself, just stop, take a deep breath and replace it with something positive. Changing your mind, positive or negative self-talk can be very powerful. If you go into an examination thinking “I can do this. I’m fully prepared. I’m going to smash this” you’re far more likely to be successful than if you go in worrying, saying to yourself “I’m not ready for this. I’m going to fail!”
1. Listen to your thoughts.
2. Decide if your thoughts help or hurt your progress.
3. STOP your negative thoughts.
4. Re-word your negative thoughts to make them into positive messages. Check out the examples below.
5. Repeat them many times a day (i.e., while you brush your teeth, as you wait in traffic etc.).
6. Write them on a piece of paper. Put them on a mirror, on your notebook, on your car dashboard – any place where you’ll see them often.
Negative: I didn’t lose a pound this week. I’m never going to lose weight.
Positive: My weight loss may be slower but this time it will stay off.
Negative: I shouldn’t have eaten that biscuit. Now that I’ve ruined my diet I might as well eat the whole packet and start again tomorrow.
Positive: I usually polish off a whole packet of biscuits at one time. I’m really beginning to make progress.
Negative: I’ve had a bad day; I deserve a treat.
Positive: I made it through a tough day of work and stuck to my goal of eating healthy snacks. I can do it, I know I can
Negative: I just can’t lose weight, I’ve never done it in the past so why is this time going to be different
Positive: I’ve got this. I’m ready to make positive changes, lose weight, and believe in myself. I can learn from the past and create new habits, nothing or no one is going to stop me.
It only takes a minute!
Take a few minutes at the end of each day to appreciate what you’ve done well.
Write down 2-3 positive things you did to improve your health. They don’t have to be big achievements! Recognising your progress boosts confidence and helps you stay on track. It’s important to practice positive self-talk for weight loss.
Remember, weight isn’t the only measure of your success. Make a list of non-scale victories to celebrate, like walking that little bit further, having more energy, sleeping better, fitting into that pair of jeans or receiving a compliment from a friend.
Don’t let your inner critic hold you back from reaching your weight loss goals. Be kind to yourself and always focus on the positive.
Can you feel the magic when you flip those negative, gloomy thoughts into positive ones? It’s like waving a wand and watching the sparkle happen!
Once you embrace kindness towards yourself and swap those damaging thoughts with uplifting ones, get ready for a spectacular transformation in both yourself and your weight loss journey.
It’ll turn into an exciting and joyful quest, filled with delightful surprises and victories. Say goodbye to boring diet chores and hello to a vibrant, fun-filled adventure towards your goals!
Some more information on the power of words can be found here: Word Magic: Choose Wisely, Speak Positively!