Sometimes, we really are our own worst critics. While a small amount of self criticism can motivate you to greater achievements, too much self criticism will only undermine your goals. In fact, if your critical thoughts come from an unhealthy perspective, you might subconsciously sabotage your entire weight loss plan.

It can be difficult to know the difference between challenging ourselves and having an unhealthy self image. So when those critical thoughts come creeping in, regarding your appearance, your body shape, or your ability to achieve your goals, examine them rationally by asking these three questions.

• Is this accurate, compassionate, and helpful?
• Does this thought work for me, or against me?
• Would I say this to a friend or anyone else I care about?

Why are these questions important? Our thoughts ultimately influence our actions. So for example, if you believe you always make bad decisions, then you are more likely to make poor choices in the future. If you believe you lack will power, then you might find it difficult to stick to a healthy eating plan. And if you believe you’re “bad” at exercise or can never reach your goals, you’re far more likely to give up on them.

Also, feelings aren’t always based in reality. In real life, you won’t find anyone who “always” makes bad decisions or who can “never” get into better shape, or any of the other fatalistic things we sometimes tell ourselves. That’s why we must always evaluate the truthfulness of these statements from an objective standpoint. Then you can determine whether the thought is even helpful.

Finally, remember to offer yourself the love and encouragement that you would offer anyone else. If you wouldn’t say it to a friend, don’t say it to yourself!

It is possible to reframe your thoughts to be more accurate, kind, and supportive. For example, you can remind yourself that everyone makes a poor decision occasionally, but that you often make the right choice.

As you continue to pursue your weight loss plan, remember to consciously choose a healthier and more compassionate self image. If you’re experiencing difficulty in this area, let’s discuss it at your next appointment.