Self-Talk and Fat Loss: 25 Ways to Reframe for Results

The stories we tell ourselves have an enormous impact on how we navigate our world, live our lives and can be a make or break factor when it comes to achieving long-term goals. Our narratives are shaped by a variety of environmental and psycho-social factors and how we frame ourselves, our abilities, our potential as well as life’s dynamics can dictate our actions and vice versa.

It may be that you are carrying some significant false narratives about yourself – either consciously or subconsciously. Experts estimate that we have anywhere from 12-60 THOUSAND thoughts per DAY. Of those thousands of thoughts, an estimated 80% of those thoughts are negative. And perhaps most striking–95% of our thoughts are on repeat. In short, we have a lot of negativity to fight against.

Perception Is Not Reality:

One of the most glaring of human flaws is our inability to understand that so much of what we think is objective reality is actually perception – and in many cases a false perception. We misjudge situations, ability, potential, risk and time amongst other things. As David McRaney, Author of “You are Not So Smart” and “You are Now Less Dumb” puts it; “we are the unreliable narrators in the story of our lives”.

When it comes to chasing body composition and health goals, there are three general categories of framing that will have the most impact on progress;

1. Big picture mindsets
2. Agency mindsets
3. Situational mindsets.

Let’s take a look at some of the mindsets that can take us off course, and how to reframe the message to create a more productive narrative. I encourage you to practice framing things in a way that promotes what psychologist Angela Duckworth calls a “Growth Mindset” – one that is grounded in improvement and positively-oriented.

General Re-Frames

The common theme when it comes to “big picture” framing is “privilege”; Framing healthy habits such as eating nutrient-dense foods and exercise as something you get to do, not something you have to do.

• My health is a privilege:
• I deserve the pursuit of health but taking care of my health is a privilege.
• I have the privilege of being able to exercise
• I have the privilege of having healthy food options.
• I get to workout.
• I get to eat healthfully
• I have the opportunity to play in my free time.
• I have the responsibility and the privilege to look after my body in the best way I can.

Agency Re-Frames:

Agency has to do with personal responsibility. What psychologists call an “internal locus of control” meaning you feel you have a great deal of say in how things turn out. This means that you are taking a lead role in your health and shunning a victim mentality.

• I am choosing to eat or not eat something.
• I am choosing to train or not to train
• I do have the capability to make a healthier choice in just about any situation.

Situational Re-Frames