Tag Archive for: reframe your thoughts

3 Ways to Reframe “I Can’t”

When it comes to making changes in your life, your self-talk makes all the difference.  And learning to stop dieting is no different.

 

Do the words “I can’t” sound in your head?

 

You probably developed this mindset following years of dieting. Diets are full of rules and restrictions that set you up for failure. When it comes to eating intuitively, you may also feel like you “can’t” do it because programs have not worked for you in the past. However, intuitive eating is not a diet, and those restrictive rules do not apply.

 

While you are on your intuitive eating journey, you are working on reframing your mindset. You are changing the way you think about your body, food, and the way you eat.

 

You can get rid of your “I can’t” by reframing your mindset.

 

Change your “I can’t” to “I am”, “I can”, and “I will”.

 

  1. I am

 

When you’re working towards stopping the binge eating, your gut reaction may be “I can’t do it.”

 

Change this thought to, “I am no longer binge eating!”

 

Even if you still have an occasional binge, repeat this statement to help rewire your neural pathways in the brain.

 

 

  1. I can

 

Incorporating gentle movement into your life can bring up fear if you’re used to exercise bootcamps for the purpose of burning calories and losing weight. Moving to more gentle, joyful movement might bring up worries such as “will I gain weight?” This will keep you stuck in diet mentality.

 

Instead, acknowledge the challenge and reframe the “I can’t just do gentle movement” into “I can do gentle movement and feel great”.

 

By changing your self-talk, you will see how easy it is to progress forward.

 

  1. I will

 

Taking action is key! When you say, “I can’t”, that stops you in your tracks.

 

Instead, acknowledge that learning to become an intuitive eater is a process and it takes time. Do yourself a favor and reframe this thought into a more realistic self-talk.

 

I will be an intuitive eater again, just like I was born!

 

Simply reframing your mindset will help you get “I can’t” out of your vocabulary and you will feel great doing it!!

New Year, More Mindfulness

Whenever the New Year nears, it’s all about “New Year, New Me”.  The “new me” is usually associated with joining the gym and going on a crash diet, all to lose a few pounds.  Instead of starting your New Year off with enjoyment and ready to tackle what comes your way, you’re starting it off with food restrictions and stress about going to the gym and “needing” to lose the weight.

 

Why do you associate the New Year with weight loss?

 

Let’s try something different this New Year and reframe your thought process.  Change your “New Year, New Me” mentality into “New Year, More Mindfulness”.  By taking a step back from focusing solely on weight loss and what your body looks like, you’ll develop a greater appreciation for what your body is capable of and what it needs to be its best.

 

Here are 5 tips on how to, or continue to, be mindful in the New Year:

 

  1. Recommit to your diet-free journey. Remind yourself why you began your intuitive eating journey, or are planning to begin it. Then every time another commercial hits the airwaves, an email pops up in your inbox or your friend chews your ear off with the new diet she is on, quietly repeat this mantra to yourself “I have committed to a diet-free life. I rock!”

 

  1. State your New Year intention. Set a clear intention about what you want to experience in 2017 and what steps you will take to reach your goals. Write down your big intention and keep it in a visible spot around your home.  Reflect back on it throughout the year when you need a reminder about what you want to accomplish by 2018!!

 

  1. Listen to your body. Instead of focusing on the weight you “need” to lose and restricting your favorite foods, focus on listening to your body. What is your body trying to tell you?  Does it want you to stop dieting?  Does it want you to feed it nourishing meals?  By taking the time to listen to your body, you’ll develop a stronger relationship with it and you’ll learn to love your body.

 

  1. Practice moderation, not deprivation. You may feel like you need to deprive yourself to avoid weight gain, but that’s not true. When you deprive yourself, the backlash is overeating and bingeing.  If you take the time to listen to your body and savor each bite, you’ll find you are satisfied with smaller portions.

 

  1. Avoid celebrating with food. Whenever something good happens in life, birthday, promotion, anniversary, etc., going out to eat is the common way to celebrate. But, if you’re struggling with your relationship with food, this can be a difficult time.  Instead of going out to eat to celebrate an occasion, find another way to celebrate that makes you feel comfortable and happy,

 

By becoming more mindful of your body and what your body needs, you’ll be able to give your body what it wants.  With mindfulness, you’ll learn to become an intuitive eater.  You’ll be able to avoid overeating, feeding your emotions and loving your body once again.

 

If you want to talk, just contact me here.