Is your self-talk helping or hurting your progress with a healthy lifestyle?

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Positive self-talk and even self-care quotes are powerful, leading our thoughts into actions. Do you find yourself using phrases like "I never", "I can't", "I always"? If so, you may benefit from reframing your thoughts.

Positive quotes to ponder for self-care

"Positive thinking will let you do everything better than negative thinking will." - Zig Ziglar

"Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson

"For myself, I am an optimist-it does not seem to be much use being anything else." - Winston Churchill

"Every thought is a seed. If you plant crab apples, don't count on harvesting Golden Delicious." - Bill Meyer

Sure, we all get a little negative now and then. It is human nature. However, do you find yourself thinking primarily negative thoughts? If you focus on your health habits and goals negatively, it could seriously impair your chances of success!

Think about big accomplishments in your life. Did you have a positive attitude? You likely did. Using positive thoughts and energy to accomplish health goals will help you succeed. It is also known as utilizing a growth mindset.

Self-Talk: Create your own positive self-care quotes

Thoughts affect our actions. If you believe something is too difficult or that you will fail at it, then it's likely you will!! Becoming aware of your self-talk ensures it is a vital step towards meeting your health goals.

Positive self-care quotes for health improvement

Examples of positive mantras to repeat for developing a healthy lifestyle

• Taking care of myself energizes me.
• I deserve to have a healthy mind and body.
• I engage in self-care.
• I take time to care for myself.
• I feel so much healthier after I exercise.
• Walking fuels my mind, body, and spirit.
• I eat healthy to nourish my body.
• I feel better when I eat healthy foods.
• I eat healthy portions for my body.
• I am committed to healthy eating so I can be active and healthy.
• Eating healthy foods gives me energy and keeps me positive.

Reframe your thoughts

Observe your self-talk. Awareness of negative self-talk messages is the first step to reframing your thoughts toward growth-minded self-talk instead of a fixed, "stuck-in-a-rut" mindset. Negative thoughts can become habit-forming. Catch yourself when thinking negatively about a healthy lifestyle and practice reframing that thought. Perhaps write down your thoughts in the Daily Notes section of MyNetDiary as they occur. Are they rational? Do they support your health goals? Can you change your self-talk to a more neutral or positive message? You may just see your notes reflecting more positive thoughts over time.

Practice changing your phrases to " I could", "I will", "I can". For example, "This is impossible!" is a fixed mindset that will keep you from searching for a solution. Instead, ask yourself, "How is this possible? I will figure this out." Such self-awareness and practicing a growth mindset will produce the results you want! Plus, you will be happier along the way!

Examples of reframing thoughts to make them more positive

• Negative thought: Oh man, I overate again. I can't lose weight! It is just too hard!
  
  Reframed thought: OK, so I ate a little more than I intended. No worries, now I can adjust and eat less the rest of the day.



• Negative thought: I have no willpower! I can't lose weight in this situation!
  
  Reframed thought: I love the way my body is feeling at a lower weight. This feeling will last a lot longer than the enjoyment from eating my favorite treats.



• Negative thought: I don't have time to plan and prepare healthy meals for my family. I know I should, but they won't appreciate it anyway.
  
  Reframed thought: I will plan at least two healthy meals a week. Everyone in the family has gained some weight this year, even the kids. This will help us all get fit and healthier.



• Negative thought: I know I should work out, but it's too hot outside. Besides, if I exercise, I will just have to take another shower. Too much of a hassle.
  
  Reframed thought: Walking the track at the gym will give me a chance to listen to my favorite music! I always feel energized after I exercise!

Create your own positive self-care mantras or weight-loss affirmations to keep you moving with power and grace on your health journey!

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Weight Loss->Behavior Weight Loss->Emotional & Mindful Eating

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