A mind is a powerful thing. Often we don't realize how destructive our internal dialogue can be to our attempts at healthy living, dieting, and exercise. We trash talk our best intentions on the treadmill. We undermine our will power when confronted with a pint of ice cream. We easily rationalize the health benefits of a Snickers bar since it is chock full of peanuts. Does this sound familiar? The good news is that reigning in your mind can actually help your body shape up.
Psychologist Gareth Dutton says, "The first step in charting the right course to fitness is to recognize how your thoughts are undermining your exercise plan. The second step is to challenge the negative thinking." If you can't ignore your unhealthy thoughts completely, then work on changing them so they're more positive. Here are some examples:
Negative thought: I don't feel like working out today.
Positive thought: Even though I don't want to go to the gym, I'll go and work out for only 20 minutes, because I know I'll feel great afterward.
Negative thought: I'm already fat so I might as well eat another piece of cake.
Positive thought: This cake was so delicious that I could go for a second slice, but I know I'll be proud of myself for not over-indulging.
To see the other examples of spinning your thoughts on their heads, read more.
Negative thought: I hate running.
Positive thought: Running isn't my favorite, so I'll do running and walking intervals instead.
Negative thought: It's raining so I can't go for a bike ride.
Positive thought: It's raining, so I'll do some strength training inside.
Negative thought: I'll never be able to lose weight.
Positive thought: I lost one pound already, and that's one step closer to my goal weight.
Do you have negative thoughts that sabotage your healthy lifestyle? Share them below and tell me how you rise above them.
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i like these
1I have trouble getting myself to go to the gym or for a walk outside ,so i simply focus on how wonderful i feel after my workouts .That positive feeling is what keeps me motivated to work out.
2I agree that the mind is very powerful and is just as responsible in helping a person keep up with a healthy lifestyle.
3I find one of the best ways to stop myself sabotaging my work out plans is to have my work out clothes all set out and ready. If I have all my clothes ready to go it makes it that much harder for me to pretend like I never planned on getting out there
these are good tips. I wish my mind was stronger though, I use all those excuses and its very hard to stop
4If I have a workout scheduled (on any kind of list, but especially my planner) I will get it done, otherwise I'll feel very guilty.
But I do admit I have my days, and no one ALWAYS feels like working out. It's mind over matter. Anyone can think of a million excuses to avoid hitting the gym, or not going for a run, but if you "just do it" (thanks Nike) without giving it any more thought, you'll overcome the negative thoughts habit.
5This morning I woke up and weighed .6 pounds more than yesterday. I know that doesn't sound like a lot, but I'm trying to lose weight and every little bit is a struggle for me. I was discouraged (because I only ate 1300 calories yesterday, so I know I didnt gain). I needed to get on the elliptical, but I didn't want to. I said to myself, I know I'll feel better and maybe the scale will go down tomorrow. And I'm glad I went ahead and did it!
6I'm guilty of many of these self sabotaging statements. Thanks for the positive alternatives!
7I'm the queen of negative thinking lately, so this was really helpful for me. I think once I start thinking positively its easier for me to stay positive. The trick for me is turning it around and getting to the positive thinking. Thanks for pointing this out
8mtiger, that .6 of a pound is more than likely just water.
9My mind just loves playing the negative game with me when it comes to food, weight etc. Only last night I was feeling ill I told myself I'd only work 20 mins and if I felt any sicker then I'd stop knowing I got some work done. I managed to do 50 mins and then went to a dance class. Felt sick the entire time but I did it and was proud of it.
It's all mind over matter. Generally the negative part of my mind has a stronger voice but every now and then I can kick its butt and it feels good.
10Yes I like these. If you just say to yourself I will just do 10-20 minutes of exercise, instead of say 60 min, once you start you will feel pumped up and may continue to do it longer, even if it's for a short time, you will definitely feel better. Small steps help. I try to do yoga every morning, even if I want to sleep in, once I start, I'm so into it and glad that I did it, it sets the mood for the day, I feel strong.
11Positive vs negative thinking make such a huge difference in my life! I find that smiling as much as possible makes it much easier to convince myself to do something like walk to work instead of taking the bus.
12For me, it's like a snowball: I feel motivated when I'm feeling healthy and have lost a little weight. Those are the times I want to hit the gym, not after I've had pizza and french fries and have sat around all day. So it's hard to initially get going, but once the momentum's there, it gets easier every day.
13Trainer! That's the best idea ever! I have training sessions with my trainer twice a week at 7am (Tuesday/Thursday). On Monday, Wednesday, Friday I go to the gym and do cardio with my best friend who is also my neighbor. So, when you have a plan to meet someone (anyone) at a certain time, I think you'll be more likely to keep it rather than going at it alone....
14Such a great reminder
15I agree -- this is a great article.
Personally, when I work-out, I think to myself,"I'm maintaining my toned legs (or toned abs, whatever)." This thought motivates me to continue exercising.
16Behavioral modification is easy if you start this way. Before you know it, you'll be adapting even more healthful routines into your life. Step by step, day by day...
17Francoise...I know, but it's still frustrating. You're right, though, because today I weighted a pound less than yesterday! Yay!
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