Do thoughts like "I'll never lose this weight" or "I can't resist temptation" sound familiar? If negative self-talk is hindering your health goals, you're not alone. Many people struggle with sabotaging thoughts that can derail even the best diet and exercise plans.
Within TheFitPsych program, we help members overcome sabotaging thoughts using cognitive behavioural therapy (CBT). This evidence-based approach focuses on identifying and changing unhelpful thought patterns that can undermine your wellbeing.
Here are 3 key strategies from CBT to overcome sabotaging weight loss thoughts:
1. Identify your sabotaging thoughts
The first step is becoming aware of the negative thoughts that creep into your mind and undermine your motivation. Write them down and gain some distance from them. Some common ones include:
• "I'm not capable of losing weight"
• "I deserve this treat"
• "I'll go back to my old habits eventually"
2. Question the evidence
Once you've identified a sabotaging thought, question how realistic and truthful it actually is. What evidence do you have to support it? More often than not, you'll find little to no objective proof.
Then consider alternative facts that refute the sabotaging thought. This helps weaken its power over you.
3. Reframe with a helpful thought
Now that you've questioned the sabotaging thought, generate a more motivating and rational reframe. For example, instead of "I deserve this treat," try "I deserve health and happiness. This won't make me feel good for long."
Practice retraining your inner voice to think in more encouraging, outcomes-focused terms. With time and repetition, the helpful reframe will become your new default thought.
At TheFitPsych, we know small changes can make a big difference to your health. Our members have overcome self-doubt and negative thinking using these evidence-based CBT techniques.
By using CBT techniques to identify, challenge and reframe sabotaging thoughts, you can develop a more rational, resilient mindset for sustainable weight loss. Don't let negative self-talk stand in the way of your health goals - overcome it instead!
Are you ready to break free from the struggle of yo-yo dieting once and for all? Join my free 5 day "Break Free From The Yo-Yo Diet Trap" challenge and take the first step toward lasting weight loss and sustainable health.
In this challenge, I'll walk you through simple habits and mindset shifts to kickstart transformational change from the inside out. You'll learn how to:
• Listen to your body's true hunger cues • Fuel your body with the right foods at the right times • Finally break the cycle of negative thinking and sabotage • Develop a more motivating, intuitive relationship with food