Authentic Lifestyle Health and Wellness

4 Ways to Change Negative Self-Talk

Our mind is a powerful place! The self-talk that goes on is like a tape playing over and over and will often determine the path of your day.

One of the more common “tapes” playing in the heads of many women is related to their food and body. More than 50% of women are on a diet at any given time, which means they have rules for themselves about what they can and can’t eat. Goals are set as to how much weight they strive to lose each week, and when they don’t follow through on their diets, or lose the weight they want, the negative self-berating talk starts.

The self-talk in your head determines the path of your day, so make it a good talk.Click To Tweet

This negative internal monologue is very damaging. You are bullying yourself, thinking this will push you to do better, yet this is no different than being bullied by someone else.

This negative self-talk is perpetuated by diet culture, and the notion that weight loss is the only way to be happy in your life. This mindset is very dangerous and can lead to an unhealthy relationship with food and your body. Your emotional health is key to your physical health and talking yourself down will only cause you to feel unwell and unhappy. When you change the way you talk to yourself, you’ll change the way you view your health.

Here are 4 tips to changing the tape that plays in your head:

1. Don’t dwell on the negative.

Blocking out the negative voices inside your head is easier said than done but make a conscious effort every day to try and mute it. If something happens in your life that you are not happy about but cannot change, accept it and move past it. Dwelling on the past and negative experiences will not help your present or future.

2. Be your own cheerleader.

Reframe the way you look at your experiences. Instead of focusing on your “failure” to lose weight, think of all the things that you have accomplished thus far. Be happy with the small accomplishments, whether that be trying out a new exercise class or bringing your lunch to work a few days a week.

3. Acknowledge that food is only a part of your life.

Food is important, yes, it is your fuel and you cannot live without it. But food and your body size should not “control” your life or consume you. Remind yourself that food does not determine your happiness, relationships or career success. Take back the power from food and diet culture. You have so much to live for!

4. Remember self-care!

It’s so easy to put your own self-care needs on the back burner to take care of everyone else in your life. But when you do that, you aren’t taking the best care of yourself or meeting your physical, emotional or spiritual needs. This causes the negative self-talk to spiral out of control. Yet, when you put yourself first, something amazing happens. You are fulfilled on all levels and how you speak to yourself changes too. Set aside a few minutes each day to do something special for yourself.

You can change your relationship with food and your body by changing the way you think and speak to yourself.

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About the author

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie is the owner and founder of She helps chronic dieters and emotional eaters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

Using her signature Freedom to Eat ForeverTM System, Bonnie helps her clients support and honor their mind and body. The result is they make peace with food, enjoy guilt-free eating, a life free of dieting, and get the body they love.

Bonnie is a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She has her Master of Science in Clinical Nutrition. She has worked in medical nutrition therapy and counseling for 30 years.

Bonnie is very passionate about helping her clients regain the trust in themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger and fullness signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom.

To learn more about Bonnie and to get a copy of Bonnie’s free e-book “5 Steps to a Body You Love Without Dieting, visit