4 Tips to Stop the Fat Talk for Good

By , Molly Galbraith
Fat talk.  We've all done it.  We have all looked in the mirror at one time or another and said negative things about our physical appearance. 

In fact, we probably do it so often that we don't even notice it anymore.

We pinch our bellies and grumble about our thighs rubbing together and look at the dimples on the backs of our legs in disgust for years. We say it in our heads, we share it with our girlfriends, and even when our partners complement our bodies, we argue with their assessment. We do it so often that it seems totally normal. 

But it's not. 

We aren't made to be filled with self-hatred, self-loathing and negative self-talk; yet somehow it has become completely acceptable to be our own worst enemy.
So how can you stop this kind of talk?  How can we go from bashing our bodies on a regular basis to thinking more positively and replacing those negative thoughts with loving ones? Start with these four strategies.
1. Recognize that you and your body are completely unique. 
You were born with a completely unique genetic makeup and predispositions to certain physical attributes. You can influence some physical characteristics with your lifestyle, but some things simply can't be changed.  (Learn more about how your genes affect your jeans size.)

But you know what's really cool?  You hit the genetic lottery.  Yep, it's true.  Every single one of us hit the genetic lottery in something. Maybe you have gorgeous hair, or a stunning smile, or a killer wit.  So what if you don't have six-pack abs or "perfect" legs?  I can guarantee you have some pretty special qualities.

Maybe it's harder for you to lose fat or gain muscle than your best friend or your co-worker, and that can be frustrating.  But maybe they are coveting your awesome squat form or your ability to run 20 sets of bleachers without breaking a sweat.

Action step: Find your own sweet spot where your health, lifestyle, performance and aesthetics intersect. It might not look like anyone else's—and that's just how it should be.
2.Set goals that aren't about losing weight.
For most people, losing body fat is their number one goal related to their health, fitness or appearance.  If you have excess fat to lose, that's a great goal to have.  However, somewhere along your fat-loss journey you will hit an inevitable and frustrating plateau during which your weight loss stalls or stops completely.  This plateau may last a few weeks, or it may last significantly longer than that. 

The problem?  When your goal is body fat loss, and you're struggling (and sometimes failing) to achieve it, it encourages negative thinking and fat talk.  You're constantly focused on what you don't like about your body and how it's not changing.  You'll start to think that you're not dedicated enough, not good enough, or not working hard enough. 
Setting goals that aren't directly related to fat loss can be much more positive and encouraging (and psst: they often lead to fat loss indirectly!).  Plus, it's good to focus on something other than weight, especially if you tend to obsess or get down about what the scale says.

Action step: Choose one short-term goal (2-3 months away) and one long-term goal (6-12 months away) that aren't about weight, and commit to them fully.  When you've achieved them, acknowledge that you've achieved them and allow yourself to feel very proud.

3.Stop and ask yourself, "Would I say that to someone I love?"
You've probably heard the saying, "We are our own worst critics," and it's so true.  We say things to ourselves that we would never ever say to someone we love. 

We tell ourselves that we are fat, disgusting, gross, worthless, and hopeless.  We tell ourselves that we will never achieve our goals, that we quit everything we start, that we aren't worthy of being happy or loved.

It rarely sounds crazy or mean in our own heads, but when we see it in writing, it's easier to understand just how harmful that self-talk can be. With that kind of feedback, how could anyone succeed?

Action step: Start becoming more aware of your thoughts and internal monologue. Next time you catch yourself saying something negative to yourself, ask: Would you say that to your mother? Your sister? Your best friend? Your daughter?  If the answer is no, then do not say it to yourself.

Develop a positive mantra that you can repeat to yourself until the negative thoughts are replaced with positive thoughts.  Something as simple as, "I am beautiful and worthy," works perfectly.
4.Recognize that your thoughts and words impact everyone around you.
It's very easy to forget how much we affect the people around us. This is especially true with impressionable young children (especially girls). Some research shows that girls as young as five years old already have body dissatisfaction and express a desire to be thinner.

Where do they get these ideas? Sure, there are societal and media influences even at that age, but most often, they hear others (including their moms, sisters, grandmothers, aunts, etc.) talk negatively about their own bodies. Those flippant comments you make about your thighs, the way you react after stepping on the scale, and even your physical discomfort and shameful body language when wearing a bathing suit—kids pick up on all of this.

So how do we recognize and turn around a lifetime of self-destructive behavior? 

Action step: STOP immediately any time you notice negativity floating through your head or coming out of your mouth.  If you catch yourself saying something negative in front of a child, talk about it. Point out that it's not nice to say negative things about anyone including ourselves. Explain that we should be kind to ourselves just like we try to be to others.

Remember, you are beautiful and worthy right this moment.  Not 10 pounds from now.  Not two sizes from now.  Not two months of calorie-counting from now. Right now.  It's time you recognize this, and treat yourself like the amazing person you are. You deserve it.
Davison KK, Markey CN, Birch LL. Etiology of body dissatisfaction and weight concerns among 5-year-old girls, Appetite. 

Dohnt H, Tiggemann M. The contribution of peer and media influences to the development of body satisfaction and self-esteem in young girls: a prospective studyDevelopmental Psychology.
Lowes J, Tiggemann M. Body dissatisfaction, dieting awareness and the impact of parental influence in young childrenBritish Journal of Health Psychology.

About the Author
Molly Galbraith is a strength coach and co-founder of J&M Strength and Conditioning, a rapidly expanding, private gym in Lexington, Kentucky, for professional athletes and the general public alike. She is also co-founder of the wildly popular Girls Gone Strong group, a movement dedicated to changing the way women train. Her mission is to, ''Help women give themselves grace and compassion when it comes to their bodies, and to help them discover and accept what their best body looks like, with minimal time and effort.'' She has also been an expert contributor to magazines like Oxygen andExperience Life. No stranger to the gym herself, she has competed in both figure and powerlifting and her best lifts include a 275-lb. squat, a 165-lb. bench press, and a 341-lb. deadlift. You can find out more about Molly by visiting her website, and you can keep up with her latest adventures on Facebook and Twitter

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KHALIA2 12/9/2018
Thanks for these great reminders! Report
DEE107 10/6/2018
thanks Report
KHALIA2 10/5/2018
Very good information! Thank you! Report
KACEYSW 9/11/2018
It was important for me to read this article today. Report
AMBER461 9/8/2018
Very good information, thanks for sharing. Report
AMBER461 9/8/2018
Very good onfprmation thanks for sharing.
1SUZIQ11 9/7/2018
This was an article I REALLY needed to read!! I am terrible about trash talking about myself even after having lost 115 pounds! I should be proud but all I see is skin hanging and wrinkles forming where fat used to be. I am going to print this article and read it daily until I can be more positive. Report
ARTJAC 9/6/2018
GREAT Report
NELLJONES 9/6/2018
Even the most stunning women are critical of themselves. It's a waste of mental energy for all of us. Report
Grea Report
ANHELIC 5/24/2018
Thanks for the info Report
KHALIA2 4/27/2018
Great tips! Thank you! Report
DEE107 3/4/2018
These are great tips Report
great info Report
Good article Report
Good info. Report
This is the only body I have. I can not trade it in for a slimmer model but I can work at making it slimmer and healthier. Thank you. Report
Thank you Report
Thank you.... Report
Number 4, remember your comments affect others, just jumped out at me. I have a 3 year old grand daughter who is around alot, and I'll make sure that she hears good comments about my body, and her mothers, even though we're both working at becoming healthier. thanks! Report
Thank you for an excellent blog. I needed it today! Report
Excellent! Report
Good article and I really needed it today! Thank you so much! Report
Thanks for your blog. Ii needed it. I have been very hard on myself and I should be happier. I haven't lost the weight I wanted but I can breath easier. Thanks again for snapping me back to reality Report
The reason we say bad things about ourselves is because of social cues all around us, 24 hrs a day. Those feelings didn’t just pop into our heads suddenly. Kindergarten kids already feel those things.......looks are everything in our society. You can be a horrid person, but if you look good, you are forgiven..... Report
Excellent article on self respect and value. Report
This is a good reminder. I am at my goal weight and still don't like my body. I'm not sure that will ever change Report
This is a good reminder. I am at my goal weight and still don't like my body. I'm not sure that will ever change Report
I don't understand how people have "partners" when they are overweight. I'm 2 pounds over the maximum weight I want to be, and I am gross. I would not let anyone see me naked. I also don't want to accept myself like this... Self hatred is what motivates me. If I ever lose weight, tighten up, and somehow miraculously stop looking disgusting (unlikely now that I'm in my forties), I will deserve to stop hating myself. Report
Great advice! Report
I sure need to learn this Report
Real good article. Report
See, I have to say that if I looked like the author of the article, maybe I could do as suggested. At 5 ft tall and 237 lbs, I am obese. I am not healthy or beautiful. I won't teach my children that this is okay. I will admit my faults and teach them new healthy life habits. Report
Good article Report
I'm sorry, but at 216 lbs. I was not only FAT but borderline OBESE! It does NOT help to sugar-coat the truth. Calling oneself "curvy" or "big-boned" when one is, in fact, dangerously overweight makes it too easy to resign oneself to a state of poor health and fitness. At 183 lbs., I am STILL "FAT" and I have no problem saying so. However, I am thinner than I was, and one day, I WILL be as trim and fit as I want to be. Report
thanks Report
Thank you Report
I did this just yesterday afternoon. Our company gave us brand new T-shirts made out of a wicking material. (We just remodeled our building's fitness center!!!!) They're beautiful shirts and, since I don't like traditional T-shirts, I was really excited to see the women's shirts were V-necked. I also realized I would have to go down a size than what I initially expected. However, after I put it on and got ready to go grab a treadmill, all I saw was my big belly sticking out. Everyone else talked about how great it looked, but I couldn't hear them from all the negative talk in my head. Gotta start listening to the outer voices more! Report
Why do articles like this always include a picture of a gorgeous model? Report
I felt this article. Not sure how many times my husband has looked at me in a ponytail no make up and smiled and said how beautiful I was. I feel the fat hanging off my body in disgust and think say how can I be. I need to be kinder to myself and forgive my mistakes that lead to this body so I can correct it. Report
That's OK if you have good self esteem I know I do NOT. Report
Love the five step pro active plan! Attitude is the basis for all our work, we wanna keep it great! Report
Great Article!! Report
I used to call myself Fat Boy. I still do sometimes. I know I need to stop that as it's not a good mental attitude. Report
I am guilty as charged...time to change my ways ;) Report
I am so guilty of nasty self-talk. I appreciate the advice here and will work on being nicer to me. I am the only female in a Family of 7 Kids. My brothers enjoyed teasing me and my response was just they wanted. We get along much better as adults. Report
Wonderful article - very helpful & motivating!!! One of Don Miquel Ruiz's 4 Agreements is to be impeccable with your word - to yourself as well & to others. This reminds us how we can be true & kind to ourselves with our words & internal dialogue! Thank You!!! Report
Motivating! Report