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Biggest Loser Challenge Tip #3: Positive Self-Talk

So you’ve decided to start a journey towards better health in 2022? Congratulations! That is a big step and quite possibly an overwhelming one. With so many options and ways to lose weight or simply improve your health it can be hard to know where to even start. Thankfully you have us at Buckner Wellness to forge a clearer path for you to accomplish all your health goals this year.

If you haven’t already be sure to check out our guide on The 90 Day Body Fat Challenge. We will also be providing you with weekly tips on simple things you can do to get started (and keep going) on your weight loss, health and fitness journey. Be sure to read up on this week’s tip of positive self-talk.


How you speak to yourself matters. It may seem silly, but the power of thought has a big impact on what we are able to achieve. If you believe you can’t and continually speak that into existence, chances are good it is true. However, if you believe you can and speak that into existence? Well, not much will ever stop you.

Now, it’s important to be clear, speaking positively doesn’t mean you won’t have setbacks and failures along your journey to better health and fitness. What it will do however, is give you the strength to find the lesson in your shortcomings, learn from it, improve and bounce back better rather than give up.


  • Identify the source. Where does your negative self-talk come from and what are things that trigger it? Do you take things personal that you have no control over? How about zeroing in on the negative aspects of an experience without any acknowledgement of the positive parts? Or perhaps you go into every experience expecting the worst? Maybe you just don’t allow yourself to acknowledge that some situations are neutral in nature? Whichever category you fall into is fixable as long as you recognize what you are doing and what triggers it (work, a bad relationship, health issues, etc.)

  • Be your own best friend. Have you ever noticed you tend to be nicer to other people than yourself? This one is short and to the point. If you wouldn’t say it to someone else, you probably shouldn’t say it to yourself either.

  • Take time for yourself. This can include anything from a spa day, a trip to the gym or cooking yourself your favorite meal. Whatever it is that brings you some joy and peace, do it! It’s not selfish to care for yourself and it’s every bit as important as caring for others.

  • Cut out negativity. Burying your head in the sand isn’t necessarily an answer but limiting how much negativity you take in per day can be very helpful. If you find that scrolling through social media or watching the news brings you down, take a break from it. Same with negative friends or family members. Protecting your space and your mental health is sometimes necessary in order to make larger life improvements.

  • Gratitude goes a long way. Take time out of your day to specifically focus on things you are thankful for in your life. It doesn’t matter if you choose to write it down in a journal or just make mental notes but recognizing and appreciating what is great about your life can make a big difference in how you choose to talk about yourself.

  • Leave yourself positive notes. Strategically placing positive notes, reminders and sayings around your space can be a big mood booster. Pick a few mantras and either make some sticky notes you can place on a mirror or desk, or if you want to be really creative you can make them into decorative signs for your walls.

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