Reframing Negative Thinking

Many who embark on a weight loss journey can be susceptible to inaccurate or faulty thinking that can derail their food program. Typically, this occurs because individuals have developed a way at looking at themselves and their relationship with food that is not particularly accurate, realistic or encouraging. Because thoughts shape behavior, this negative thinking unwittingly undermines progress and weakens resolve. Research shows, in fact, that relearning healthy habits—and the imperfect practice it requires—is best supported through positive reinforce ment.

Correcting faulty thinking requires taking active notice of your internal dialogue, identify ing sabotaging or unkind thought patterns, and then replacing them with honest, specific, and supportive dialogue. Unlearning these thought patterns doesn’t happen overnight, but it can be done.

This exercise will help you begin to notice your inner voice and allow you to practice using a new, more supportive voice as you think through the dozens of eating choices you make each day.

Please check the statements below that are similar to thoughts you have had about weight loss.

• I’ve already eaten too many carbs today. I’ve blown it.
• I ate dessert at the party. I’m never going to be able to cut out sugar.
• I’m so angry at myself for eating that. What is wrong with me?
• I have to get into size 6 jeans by next month. I should be able to lose three pounds a week. I should have lost weight years ago.
• I’m undisciplined.
• My weight loss is making those around me uncomfortable. I feel guilty focusing on my weight loss.

List negative thoughts you typically have after eating off program and when you feel like your weight loss is insufficient. Use a separate piece of paper if you need more space.

1. When I eat off program, I sometimes think/feel….
2. When I have not lost weight or have not lost enough weight, I sometimes think/feel…

The thoughts listed in Part 1 and the ones you completed in Part 2 are examples of sabo taging thoughts. When you use “should” statements, “label” yourself disparagingly, discount positive steps, or catastrophize your challenges, you actually build an internal narrative that tears down the very progress that you’ve worked hard to make.

Habit change simply does not happen by suddenly doing everything correctly right away—it happens incrementally, with a mix of small “wins” and inevitable setbacks. That’s why it’s imperative for us to have thought patterns that build a story that reinforces that we can and will succeed.

1. Review this list of “reframed,” more supportive ways to think about the sabotaging thoughts listed in Part 1.
2. Then write your own reframed, supportive alternative to the thoughts you wrote in Part 2.

Write reframed statements in response to the thoughts you wrote in Part 2 here or on sepa rate paper. Make sure your reframed statements are supportive and compassionate, as if you were responding to your child or best friend’s struggle.

During the upcoming week, as you notice your “critical voice” creeping in, ask yourself:

• Is this thought really accurate?
• Is this how I would respond if my child or best friend faced a similar struggle?
• How can I reframe this thought in a more supportive, compassionate way?

At your next appointment, be prepared to discuss these questions with your counselor:

• Were you able to notice when critical or judgmental thoughts were creeping in? If you did notice, were you able to access your more supportive thoughts
• Did you notice different behavior around food when you were more kind to yourself? If so, what was the difference?