Negative thoughts can derail your weight loss efforts and suck you into a downward spiral that will keep you from being successful.
Try going through this exercise the next time you catch yourself thinking a thought that you recognize will only prevent you from taking positive steps forward.
Negative thought: “I only have 3 weeks until my Palm Springs vacation. It’s not enough time to lose weight or get into shape so I might as well not even try.”
What evidence do I have to disprove that thought? ___________________________________________________________________
For instance, in that time I could lose 5 to 10 pounds. It may not be the 45 that I eventually want to lose but 5-10 would be great. I’ve been able to lose that much in 3 weeks in the past. I can do it! In 21 days’ time, I could realistically do 17 days of 30 minutes of walking. That’s 510 minutes of walking! That’s really something. I’d burn over 1700 calories. I noticed that in the past when I planned my meals ahead of time, packed my lunch and reduced how often I went out to eat, I was able to stick to my calorie goal.
What would be the benefits of trying? _________________________________________________________________
For instance, I’d feel so much better being 5-10 pounds lighter, feel more confident in shorts, after all the cardio I do in 3 weeks, I’d feel like I could walk more easily, I’d feel proud of myself.
In what ways am I critical of myself? ________________________________________________________________
For instance, I view myself as a failure, lazy, unmotivated.
If my best friend told me she had that thought, what would I tell her? ________________________________________________________________
For instance, I could tell her that if she puts in some effort every day, she will see some progress. I will tell her that she can do this and I would be there to help her and support her.
What am I going to do now?____________________________________________________________
For instance, I will plan out simple meals, chicken or fish and vegetables for the next 3 weeks and walk 30 minutes 5-6 days a week. I will schedule my exercise and write out a grocery list. I’ll tell me husband that I’d prefer us eat at home the next 3 weeks instead of going out to eat. I will log all my food on My Fitness Pal.