Body transformation usually comes with an overall experience of change on many levels. That includes changing your thoughts, beliefs, and the words you speak to yourself each day. This is definitely a topic that comes up regularly at our wellness retreats. Speaking from experience, I can tell you first hand that what changed my outlook, my life, and my ability to lose weight and keep it off was the words that I speak to myself every single day. Because it was so profound for me, I want to share with you the message below in hopes that it might resonate with someone.

Willpower or words? You may think that your body or your willpower is the problem – but it might actually your words.

The way you speak to yourself is more powerful than you realize. Every thought, every phrase you repeat – especially the harsh, critical ones – isn’t just passing through your mind unnoticed. These statements become commands for your brain. They build neural pathways, reinforce beliefs, and ultimately fuel your actions or in action. Overtime, they shape your habits, yourself, image, your motivation, and yes – even your ability to lose weight, feel confident in your body, and take care of your health.

Here’s the truth: if you want to change your body or your health, you must start to change your internal dialogue.

That voice in your head, it’s shaping your reality.

When you say things like, “I’ll never lose the weight, “or, I hate how I look,” you’re not just venting – you’re reinforcing neural patterns that make it harder to believe in yourself, harder to take action, and harder to feel hope or momentum. They become the norm, and your brain will gravitate to proving that you will never lose the weight, that you look terribly, or that you don’t believe in yourself. On the flipside, when you begin to reframe those same thoughts with compassion, curiosity, and intentional language, you create new mental pathways to support growth, motivation, and better choices – without shame.

The is the science of neuroplasticity – your brain‘s ability to change, adapt, and rewire itself based on repeated experiences. Every time you choose to speak to yourself with more understanding, more belief, and more encouragement, you are literally changing your brain for the better. And when your thoughts change, your actions follow.

We are taught the opposite – we’re taught that we have to see it to believe it, but the truth is we need to believe it and then our actions will follow beliefs.

You have the power to choose what you want to experience in your life – and it all starts with the thoughts you allow to take root.

We’ve created a list below of common negative thoughts and beliefs – ones that may sound all too familiar if you’ve ever struggled with body image, weight, or health. If you recognize yourself in any of these phrases, don’t panic. They are here to bring awareness to the commands you’re giving your brain on a regular basis. Awareness is the first step to change and transformation.

We’ve also created an exercise below to begin dismantling these disempowering thoughts so you can start creating a healthier, more supportive, inner dialogue for yourself.

Change your words, and you just might change everything in your entire world.

I hate myself
I’ll never lose the weight
It’s never going to work
I can’t stand how I look
I’m so fat
I look horrible my clothes
Nothing ever works
I feel terrible in my body
I’m so ugly
I hate my life
I can’t stand to look at myself in the mirror
I hate feeling my fat
I’m such a piece of crap
I’m so lazy
I always over eat
I can’t stop myself
I don’t know how to rain my eating in
I can never make the right decision
Eating out is too hard for me
Eating healthy is too hard for me
I don’t have enough time
I don’t have the energy to do it
I’d rather just be fat
I’d rather just eat crap for food all the time
I lose the first few pounds and then it never works
I’m the worst
I don’t have any willpower at all
I can’t be around certain foods
It’s so hard for me to maintain weight once I lose it
I know I’ll just gain it back
I can’t trust myself
I have no stop button when it comes to food
I always make the wrong choice
I’ll never be skinny
My body is disgusting
I can’t wear anything cute
I feel like everyone is judging me
I’m just not confident in myself
I don’t even wanna try to date or be intimate until I lose weight
I literally always mess things up
I feel like I’m addicted to food
I’m completely out of control
One mistake and I’m off the rails
It’s gotta be perfect and if not, then it’s not worth it
I just feel like I’m too far gone and it’s never gonna happen for me
I already ruined today so I might as well just keep going
I don’t even deserve to feel good
I’m just not one of those people who can lose weight
I’ll never be truly happy in my body
Why should I even bother at this point?

start the shift today

Step-by-Step Reframe Activity: Shift Your Inner Dialogue

This exercise is designed to help you become more aware of your thoughts, question their truth, and replace them with ones that are more empowering and aligned with your goals.

Step 1: Notice the Thought

Start by identifying the negative thought or belief. Choose one from the list or write down one that has been on repeat in your mind.

Example: “I’ll never lose the weight.”

Step 2: Ask: Is This 100% True?

Challenge the thought. Ask yourself:

Is this a fact or a feeling?
Have I ever made progress before?
Am I ignoring evidence of success or change?

“No — I’ve lost weight before, even if I didn’t keep it off long-term. I’m capable of change.”

Step 3: Identify the Emotion & Behavior It Fuels

Ask yourself:

How does this thought make me feel?
What action or behavior does it lead to?

“I feel hopeless and discouraged, and I end up eating things I don’t even want.”

Step 4: Reframe with Compassion & Truth

Create a new thought that feels realistic, supportive, and actionable. Avoid fake positivity — aim for a helpful shift. Sometimes just one step in the right direction can feel easier to implement - start repeating a better feeling thought.

“Weight loss might take time, but I can make one small change today. I am learning how to take better care of myself. Each day I am a little bit better.”

Step 5: Repeat It, Write It, Say It

Reinforce the new thought. Write it down. Say it out loud. Post it somewhere visible. Rewiring your brain takes repetition.

Journal Prompts for Mindset Rewiring

These prompts can help you gain clarity and take ownership of your self-talk and your transformation:

What is a negative thought I often have about my body or weight? Where do I think it comes from?
How has this thought impacted my actions or choices in the past?
What is a more empowering version of this thought that I can begin to believe?
What proof do I have that I am capable of change, growth, or success?
If I spoke to myself like someone I love, what would I say instead?

This process is not about perfection — it’s about progress. Every time you choose a more empowering thought, you’re teaching your brain a new way to think, feel, and respond. And over time, those choices build the foundation for lasting change in your body and your life. I’m proof of it and you can be too.

Wishing you all the best,
Margot