Lose Weight through better Self-Talk

November 23rd, 2007 • Related • Filed Under

changesphoto.jpg We all talk to ourselves. Self Talk is that inner/actual voice we use to make comments or suggestions about ourselves or to ourselves. It is either positive or negative. You know which it is by how well you accomplish your most difficult goals.

Negative talk like this:

It’s OK to eat this because…

It won’t matter if I eat this

I cheated so it doesn’t matter what I eat today

I can’t waste food

She will think I am rude if I don’t eat this

I can’t stand being hungry

will defeat any effort you make. Your own mind must be on your side.

You must say to your self instead:

I can contol what I eat. When I am tempted I will recite my reasons for wanting to control my eating.

I have to watch out for fooling myself. Every time I put food in my mouth it matters.

It is OK for me to say no and put my needs first.

Just because I am hungry does not mean I should eat.

Anyone have experience with changing your self talk? Got any references you could share with us. I have two -
First Second

Have any of you read these? If you have, how did you apply what you read? Who would like to have a copy of one of them? Why should I send you one? Tell me why to send you one by leaving your reason in the comments section. I will have a panel of three judges look at all the reasons. The best three reasons left by Friday November 30, 2007, as determined by the judges, will receive a copy of one of the above books they desire. Can’t wait to read your comments. Be sure to leave me an email address so I can contact you. No one but me will be able to see it.

Popularity: 3% [?]

There Are 8 Responses So Far. »

  1. Comment by Sol Lederman on 1 December 2007:

    Nice post.

    Over the years I’ve certainly had lots of self-talk around food. For me what’s helped most is to do many fewer carbs as carbs really mess with my physiology, make me crave more carbs, mess with my blood sugar, etc.

  2. Comment by Bruce Bair on 2 December 2007:

    Robert ( http://www.reason4smile.com/2007/12/02/five-questions-to-ask-your-little-voice/ ) over on Reason-4-Smile wrote a piece about thanking your negative inner voice for its input but then going on and doing what you need to do. Nice piece of information. I think we are always more aware of our negative self talk. How do you deal with yours Sol with regard to those carbs that can give you trouble?

  3. Comment by Travel Betty on 4 December 2007:

    I just spent a month in Bali mostly alone and I was shocked by what my inner voice was saying to me. Very negative. Lucikly I could recognize it and we became much better friends by the end of the trip. Thanks for showing how the dialogue relates to weight loss too. I can totally see that!

  4. Comment by Never the Same River Twice on 5 December 2007:

    One really great technique for changing negative self-talk comes from Cognitive Behavioral Therapy.

    You simply wear something on your wrist, such as a rubber band or bracelet. When you have a negative thought, you change the wrist that it’s on. Don’t dwell or blame, just switch wrists. This practice keeps you mindful and helps you re-direct your thoughts to positive ones.

  5. Comment by Bruce Bair on 5 December 2007:

    I like CBT. I read some of Judith Beck and about her father who was I believe one of the principle people that developed CBT for use in therapy. Who do you read in this subject area?

    I like Beck’s approach with regard to behavior change as it applies to exercise, eating and body image. She has one of the best track records of helping people reduce bady fat and keep it off using cognitive thereapy as the treatment plan.

    The type of suggestion you made are the type she uses also. Change your thinking without self criticism. Thanks for your input.

  6. Comment by Bruce Bair on 5 December 2007:

    Betty,
    Enjoy your writing about your spa vacation. Bali looks and sounds like a place worth the journey, especially viewed through your words and experiences. I am glad you had a good experience and did not let that inner voice sabotage your trip.

  7. Comment by Travel Betty on 5 December 2007:

    Thanks, Bruce! I’m glad you liked my posts on Bali. It definitely IS worth the journey. And now that I’m back, I’m feeling a lot more sassy and ready to take on my day to day tasks knowing I could handle myself alone half-way around the world.

  8. Comment by Bruce Bair on 6 December 2007:

    Betty,
    Good for you. There is nothing like the feeling of confidence. Teach your readers the lessons, empower them and you won’t be able to beat them off with a stick.

Post a Response