Weight Loss and Self Criticism: 60 Example of Positive Self Talk

"I am frustrated with diets."

"I have no time to make healthy and tasty meals."

"I am depressed because of my weight." 

"I regain weight easily."  

"I have been fat all of my life and I should stay fat all my life." 

"I cannot lose weight. I don't know how to be thin."

"I have been struggling with losing weight for years."

"My body is trained to be fat."

"I gain weight because I am afraid I will starve."

"I feel in danger if I am thin."

"My parents do not support me to lose weight and thin."

"I attract unwanted sexual attention if I am thin."

Self critic. Can you relate with the above self-talk? A little self-criticism is a healthy means of increasing personal growth but too much can lead to self-doubt and stress.

 

If you still remember I posted this picture of me and my children last year to discussed about weight loss freedom. I always insecure about myself. I refuse to have my picture taken because my body is fat and ugly. I am the one who would always volunteer to took family pictures so I would not be in them. Or else I would hide behind others or use my children as props to cover my body. My friend thinks I look good in the picture and I just being self-critical.

It's true I'm my worst critic. I hate my body. And I am giving myself critical and demeaning messages. I am too hard on myself.

What do you tell yourself about yourself? 

Self-talk is so familiar that sometimes we don't even notice its existence. Negative self talk can limit you, increase your stress level, bring down your self-esteem and confidence. I realize now that turning negative self-talk into positive self talk is vital for successful weight loss. If you have negative beliefs that you're ugly and fat, you will stay ugly and fat, making extremely difficult for you to lose weight. To release the belief that you are ugly and fat, it is important to change your negative self-talk.

"Watch your thoughts for they become words. Watch your words for they become actions. Watch your actions for they become habits. Watch your habits for they become your character. And watch your character for it becomes your destiny. What we think, we become. My father always said that... and I think I am fine."

― Margaret Thatcher 

Here are 60 example of POSITIVE self-talk:

1. I am celebrating feeling light and alive at my perfect body weight of one twenty-one.

2. I am successfully losing weight and be thin.

3. I am supposed to be thin even though every one in my family is fat.

3. I am happily in charge of my own life. I am enjoying creating my own reality.

4. I am enjoying the thrill of finding many things I can do to lose weight. 

5. I am feeling relaxed without eating. I know how to comfort myself without eating. I am happy.

6. I am feeling awesome being thin regardless of my age.

7. I have the discipline to lose weight. 

8. I am feeling comfortable giving up excess food. 

9. I am feeling energized working out.

10. I am free from my obsession with food. 

11. I am focused and control my eating when I watch TV.

12. All my diets succeed.

13. I am patient when I am on a diet. I know that weight fluctuates.

14. I feel good about myself without the approval of the scale. I am fine without it. 

15. I eat less so I can be happy with my weight. 

16. I see my new "thin" self. 

17. I am strongly training myself to be thin and stay thin all my life. 

18. I think, I eat , and I exercise like a thin person. 

19. I reprogram my mind for me to be thin. 

20. Staying thin is possible.

21. I eat food moderately. I know that food is always abundant.

22. I am feeling extremely safe if I am thin.

23. I am feeling loved getting support from my family to lose weight and be thin.

24. I am feeling protected and attract healthy sexual attention if I am thin.

25. I am beautiful and thin.

26.  I am happily celebrating my progress.

27. I am socially confident.

28. I am proud of my stomach, hair, skin, arms, _________.

29. I am as capable as anyone else out there

30. I am comfortable in front of people and say the right things.

31. Anyone who meets me will remember how fascinating I am.

32. I find things out when no clear answer is defined.

33. I am worthwhile, successful, and happy.

34. I eat food that has a lasting benefit for me.

35. Occasionally I indulge myself in tasty food.

36. Vegetables and fruits strengthen me and I love to eat them.

37 I love going for a walk and seeing the outdoors.

38. I love to eat healthy food!

39.I only eat what I need to sustain myself.

40. Running makes me feel good.

41. Exercise is a time for me to get stronger and reflect on life.

42. I am successful in anything I try.

43. I don't worry about anything.

44. I accept the things I cannot control.

45. I always give my best effort and that is good enough.

46.I am smart, confident, and capable.

47. I love challenges and the gain from overcoming them.

48. I am always cool, calm, and understanding.

49. I am organized and know what I need to do.

50. I am learning and growing.

51. I am special, unique, and very important.

52. I do not require the approval of anyone, except myself, to be happy.

53. I love myself for my own uniqueness and value.

54. I am beautiful, both inside and out.

55. I am kind, loving, and smart, and that is who I will be with.

56. I will focus on the awesome opportunities that are ahead.

57 Positive Weight Loss Affirmation

58. I'm happily making weight loss progress.

59. I am feeling carefree handling my situation.

60. I'm willing to try this new exercise. 

Read also: How to Use Weight Loss Affirmation Effectively    

This is how I look in tagged picture. My belly is so big makes me look like I'm seven months pregnant! And 77 kg is pretty heavy for my small frame. Mr.Husband took this candid shot last week during a visit to Crocodile Farm. He secretly took few pictures of mine lately. I hope it's because he admired me like the first time. But no, I know this is his silent way of telling me to lose weight. I have gained 3 kg since Christmas.

I have had second thoughts before decided to publish this shameful picture here. But then I decided to pursue because this is part of my accountability. I don't want to look like this anymore in 6 months to come. Yes, I hate the way I look in this photo but I want to replace this negative thought into positive thoughts pattern. "I am strongly training myself to be thin and stay thin all my life." I believe every time you think a positive thought or make a self compliment comment you are actually affirming it as your personal truth.

What do you tell yourself about yourself? Do you let yourself off the hook or do you put yourself under unnecessary pressure?

Let me hear your voice in the comments. You can also connect with me on Instagram @honeybeegeb
  

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Thinspiration Thursday: Molly Found Fitness and Lost 9 kg

"Once upon a time, 21 lbs ago.... I was overweight, lazy, depressed, and ashamed. I had let my desire for the temporary pleasures of food and laziness take over my life and shape me into something I didn't want to be. One day, I woke up and decided that it was time to stop feeling sorry for myself. You can't change the past so there was no reason to dwell there anymore. I found a little drug called fitness and I started to feel GOOD. How you lived yesterday does not dictate how you will live tomorrow. If you want something go after it." - Molly King

That's how Molly began her weight loss journey. Her Weight Loss Diary gets up close and personal with Molly in a short interview. This is the debut success story for HEWLD in 2014. Her story may help you find inspiration to eat right, burn calories, and get the best body you've always wanted.

Her Weight Loss Diary (HEWLD): What is your starting weight and current weight? 

Molly : Start -  175 lbs (79 kg) current - 154 lbs (70 kg)  

HEWLD: What made you decide to lose weight? 

Molly: I felt disgusting, slow, and ugly.

HEWLD: What challenges you facing in losing weight? 

Molly: Mostly resisting eating everything. I'm a natural born foodie and LOVE almost everything in large portions. 

HEWLD: What changes you made to lose weight? 

Molly: I've cut out unscheduled snacking, starting working out 6 days a week, starting drinking Shakeology.

HEWLD: How long does it takes to see your weight loss result? 

Molly: It depends on how hard I work that week. And also depends on how hard I train. My goal is 1-2 lbs per week.

HEWLD: When you didn't lose weight for a few weeks, how did you keep motivated? 

Molly: I stopped basing my progress on weight and started looking for non scale victories like inches lost, attitude, and how my clothes fit. 

HEWLD: Do you believe in cheat days? 

Molly: I think they are good for some people. I usually eat what i want, but make sure the portions are either cut in half if it's not good for me. 

HEWLD: Emotional eating is common. How do you gain control of emotional eating? 

Molly: I drink Shakeolgoy to cut cravings. Sometimes I will do a quick 3 minute interval training and see if it gets rid of it that way too. And usually it does! 

HEWLD: Diet and exercise - which one help you lose weight faster? 

Molly: Diet 

HEWLD: Can you share your diet plan and workout routine? 

Molly: Currently I am doing P90X3. It's a 30 minute program that is 90 days long. Maximum results in a shorter amount of time. My daily meals consist of greek yogurt with fruit/granola, Shaekology, rice cakes with peanut butter or salsa, chicken, lots of veggies, brown rice, and fruit.

Thank you Molly for sharing and inspired me on my weight loss journey. I hope her story will inspired you as well. Now I want to hear from you dear lovely readers out there.

What's works better for you - Diet or Exercise?

Feel free to share your comments, they never fail to encourage me. If you know any success story or you want to share your own success don't hesitate to drop me a line here.

*All pictures are belong to Molly King. Follow her on instagram @mlmcbutter.

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Happy New Year! Top 10 Inspirational Words of Wisdom

This is the opening post for the year 2014. Happy New Year everyone!

First off, thanks to all Her Weight Loss Diary's followers, friends, family and stalker for your support in 2013. Thank you for the encouraging comments, motivation, and the listening ears. May this new year brings all the crazy colors and fun in your life. 

It was so sad and embarrassing to say good bye to 2013 because I DID NOT complete my weight loss goal. Not even close. But to give up? It's way too early to call it quit. I posted this question before, about setting a deadline for a weight loss goal. I believed weight loss deadline could be a great motivation booster. Hence I set my goal to be on my ideal weight before my birthday last November. But that never happened. That soft deadline clearly did not help me to stay motivated until my goals done. It stresses me out, to be honest. Another year goes by without any major accomplishment. So this year losing weight with a deadline is not going to be part of the plan anymore. Giving weight loss a deadline is creating a sense of urgency that sometimes coupled with unrealistic expectations. And when things don't go as planned you may end up with frustration and that will altogether kill your motivations. Furthermore, weight loss is not about exercise and diet but it's about healthy lifestyle. It's a lifetime commitment.

I don't want to apologize for being an annoying blogger. You read a lot about weight loss stuff here but you were like, she's not going anywhere. It's true that I am not a success story yet. Well, MISSED DEADLINE IS NOT A DEATH SENTENCE. I don't need to feel bad about myself after not achieving my weight loss goal on a certain time frame. And there's no reason to worry about what friends and family might think. I'm not in a competition to win approval from anyone. I am in my own race to be healthier. And as we're entering a new year, I think it is important to reflect and re-evaluate myself and my weight loss goal. 

Here are top 10 inspirational words of wisdom worth sharing. I hope these wisdom can help you to reevaluate your failed goals whatever your goals might be and I hope it stays with you throughout the year, inspires you to set realistic and obtainable goals you can actually reach.

Imagine becoming successful
1. What you declare, you will achieve. - Abraham Lincoln

3. If I have correct goals and I keep pursuing them the best way I know how, everything falls into line. If I do the right thing, I am going to succeed. - Dan Dierdorf

4. If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much. - Jim Rohn

Have faith in what you can do
5. If you can dream it, then you can achieve it. You will get all you want in life if you help enough other people get what they want. - Zig Ziglar

6. Experience taught me a few things. One is to listen to your gut, no matter how good something sounds on paper. The second is that you're generally better off sticking with what you know. And the third is that sometimes your best investments are the ones you don't make. - Donald Trump

Take action and do your best
7. Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new. - Brian Tracy

8. If I had to select one quality and one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick persistence and determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying, "Here comes number seventy one."
- Richard M.Devos

Learn from your past experience, and try not to repeat your mistakes
9. If you mess up and learn nothing, it's a mistake. If you mess up and learn something, it's an experience.
- Mark McFadden

10. A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them. - John C. Maxwell

I don't have "losing weight" in my New Year's Resolution list this year. What about you, what's in your bucket list for 2014? 

 

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Merry Christmas 2013!

I wish you joy all though your holidays,
I wish you good luck that forever stays.
I wish you the love of family and friends,
I wish you happy days that never ever ends.
Merry Christmas to all Her Weight Loss Diary's friends!

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Weight Loss: How to Save Your Diet In the Middle of December

Hello December.

Can you hear the Christmas bells ringing? Christmas is just around the corner I am super excited. I absolutely love December because it's the Christmas season and I simply love Christmas. This is the month we celebrate the birth of Jesus, and it's also the time for the family to get together. Eating cookies is a good thing too!

I haven't update this blog in a while because I feel less motivated. I blew my diet BIG time and I gain 2 kg. I totally pigging out most of the time and sometimes I just feel like giving up and forgetting about the whole idea of weight loss. Even though December is a joyous month, I know it can be awful for people with eating issues like me.

I admit the thought of binge in December did cross my mind. I tell myself, I will start fresh after the holidays. But then I think again. If I splurge my diet during this holiday and I probably gain 2 or 4 kg, wouldn't it be like having a double effort to lose weight on the New Year’s weight loss bandwagon then?

It's difficult to stick to your diet during the holidays and it's not hard to understand why. Huge dinners and parties will always be a major part of the holiday season. Maintaining a control is a huge challenge. 

Are you going to stick to your diet to lose weight during Christmas or are you going to start your diet in January?

I find this useful tips on Binge Theraphy so I decided to reblog this here as a reminder to myself before heavy foods coming my way. I hope you will find it useful too.

1. Don’t use the impending New Year as an excuse to binge

No more "I will lose 10 pounds" New Years resolutions this year. Each morning, when you wake up, begin anew by telling yourself, "today I will do my best to go toward health and wellness." And each morning, set a mini goal for yourself. A mini goal might be, "I will allow myself to sample some office goodies intentionally and consciously, but will not binge on them," or "I will do 10 minutes of meditation at some point today," or "I will reach out for support today if I want to binge" or "if I've already begun eating something that I didn't intend to in order to prevent a binge."

2. Don’t engage in black & white thinking

If you find yourself eating something unconsciously, like snacking on chocolates from a bowl in your office or eating too many bagels one morning, don’t let that turn into a binge. Remember that it happens. Just because you ate a handful of Hershey’s kisses, doesn't mean you have to spend the rest of the day bingeing on cookies and cakes and eggnog or whatever else it is. Stop, take a breath, and be kind to yourself. Take a moment to reorient yourself and bring yourself back to the present. What happened? How did you wind up at the chocolate bowl? Was it a conscious choice or were you putting something off, or were you upset or stressed about something? Think backwards to what might have happened. Forgive yourself and accept that it happens. Make a plan for something else that you’re going to do to make you feel good about yourself that day. If you think that you might not be able to resist, call a support person and tell them that you’re feeling shaky because of the unintentional kisses, but your intention is not to binge and you could use a check in call. Let them know that you’ll call them at the end of the day.

3. Focus on people rather than food

Before holiday parties or luncheons, make sure that you've eaten before you go so that you are able to focus on the people around you rather than the food. If you find that you are only focused on food, take some time to breath and try to refocus on someone interesting. Make a goal for yourself at the party, such as, you are going to talk to 3 new people and try to focus on that rather than food.

4. Don’t drink too much at holiday functions

Binge drinking is a prelude to binge eating. It immediately brings you into an unconscious state which then does not allow you to have a choice around food.

5. Be cautious about leftovers

If you host a party, either have someone help you to clean up or have someone else clean up for you. Often for hostesses with eating issues, it’s not the party that’s challenging, it’s cleaning up. Leftovers can be a huge binge trigger for many people. If tit is for you, give them away or bring them down to a hungry/homeless person.

6. Don’t keep trigger foods at your desk at work

Just because the holidays are here doesn't mean you need to have a bowl of candy on your desk for people. If you must bring it, put it out of reach from yourself so that you need to actually think about what you’re doing every time you get up to grab something.

7. Eat a breakfast with lots of protein each morning

This will keep you satisfied and your blood sugar stable so that you’re not looking for a pick me up come mid-morning.

8. Recommend a Wellness program at your office

Instead of junk food, suggest that people bring fruit baskets. Make a suggestion that the food baskets you receive be donated to a homeless shelter nearby. See about starting a lunchtime yoga class for your office.

9. Stay active

The winter months are a good excuse to hibernate. Don’t succumb. Get out of the house or office. Take a vigorous walk during your lunch break. Go ice skating! Go window shopping! Move. Activity is a stress reliever. Letting go of stress will help you not binge.

Losing weight during the holidays can be incredibly rewarding. You feel better. Your clothes fit better. You avoid the post-holiday feelings of guilt. You don’t need to make weight loss your New Year’s resolution, because you are already doing this. And best of all you are healthier.

Are you going to stick to your diet to lose weight during Christmas or are you going to start your diet in January?

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