Good morning! I received this article last week from my mom (who is a Jillian Michaels fan too!) and thought I would share it with you. I 110% agree with Jillian when she says “a key element of changing your attitude is changing your self talk…” How many of you have a negative internal monologue? You constantly beat yourself up about missing a workout or eating a bag of chips or have many mean things to say about yourself when you look in the mirror?? THIS IS NOT HELPING YOU LOSE WEIGHT! Nor is it good for your mental and emotional health. Something I have learned on my ‘weight loss journey’ is if you constantly tell yourself everyday that you will be successful (I will eat healthy today, I will go to the gym today, I will feel sexy naked) and reach your weight loss goal-YOU WILL!!! So stop with the “fat talk” and start thinking thin!!!
Ask Jillian Michaels
Change Your Attitude
So you’re wondering, what’s the right attitude and how can it help you lose weight? Having the right mental state is so important because thought is behavior — your mind is your strongest tool, and the way you think of yourself manifests as your reality. We all know how easily negative thoughts about ourselves can lead to poor self-image, lack of confidence, hopelessness, and depression. You’ve heard about self-fulfilling prophecy, right? Well, if you tell yourself that you’ll always be fat or that you’ll never find happiness, chances are you will always be fat and you won’t ever be happy. But imagine what could be possible if you harnessed your mental power with positive thoughts.
A key element of changing your attitude is changing your self-talk — your internal monologue, the chattering conversation you have with yourself constantly all day long, whether you’re aware of it or not. It’s the voice in your head that says, “I can’t exercise because I’m fat and lazy” or, “I’m worthless because I have no self-control and will always be this way.” It’s this kind of useless negativity that’s holding you back, keeping you from being the best you can be. Now is the time to turn it around once and for all.
Imagine what would happen if you changed the dialogue so that it sounded more like this: “I can lose weight and be healthy” or “I’m going to eat well today, and I’ll feel good about myself as a result.” Your self-talk can make the difference between self-assurance and self-doubt, happiness and despair, success and failure. If you start making your self-talk more positive and affirming, and less defeatist and self-deprecating, your whole life will change for the better.
Now let’s take a close look at the things you say to yourself on a daily basis, identify where you’re being pointlessly, uselessly negative, and pinpoint where you can make improvements to achieve your goals.
To find out exactly what you’ve been telling yourself, answer the following questions. Write your answers in a diary so you can look back for a reality and motivation check down the road. You may need a reminder of why your goals matter and why you deserve to achieve them.
1. Do you have a negative self-image?
Do you constantly say things like, “I’m fat and ugly,” or do you pick yourself apart and beat yourself up when you look in the mirror?
2. Do you lack self-confidence?
Do you doubt your ability to achieve your goals, weight related or otherwise? Do you dwell on your perceived limits or fears? Do you doubt your ability to accomplish the things you want to accomplish?
3. Do you feel powerless?
Do you feel like you have no control over your life, or do you make excuses like, “I’m genetically predisposed to being overweight”?
4. Do you label yourself in negative or self-deprecating ways?
Do you think and talk about your failure to lose weight as a foregone conclusion? Do you refer to yourself mockingly or otherwise as the happy/funny fat person?
Now, look back at your responses. How would you describe the tone of your answers? Are they affirming and constructive, or are they downbeat and destructive? It can be hard to let go of these negative patterns of thought and behavior; often they are the result of years of self-loathing and internalizing the negative opinions and judgments of others. Release the past, focus on the present, and open yourself up to the possibilities that await you in the future.
Thinking positive, long-term thoughts can help you overcome many obstacles-especially obstacles to weight loss motivation. Remember, what goes on in your mind and body (negative self talk/thoughts) can affect your progress, IF YOU LET IT. You are in control but changing your mind is a choice. It’s yours and it IS possible!