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Weight Loss Made Simple
Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together?
You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care.
These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place.
To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com
Weight Loss Made Simple
32. Rewriting the Mental Playbook: Transform Your Weight Loss Journey with John Acuff’s Soundtracks
In this episode of Weight Loss Made Simple, Dr. Stacy Heimburger dives into the power of positive affirmations and rewiring self-talk for your weight loss journey. Drawing inspiration from Jon Acuff's book Soundtracks, she explains how to turn down the volume on negative self-talk and dial up empowering, motivating thoughts. Learn how giving equal airtime to positivity can help you simplify your dieting and mindful planning, reduce stress, and stay consistent in achieving your health goals. This episode will leave you ready to embrace positive self-talk strategies and kick self-doubt to the curb.
References:
- Acuff, Jon. Soundtracks: The Surprising Solution to Overthinking. Baker Books, 2021. https://amzn.to/4b5RFmK
Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound
This episode was produced by The Podcast Teacher.
Welcome back to the podcast! To keep going with the theme of affirmations and positive self-talk, I wanted to talk to you today about a fantastic book by Jon Acuff called Soundtracks. If you've ever felt stuck in your weight loss journey because of self-sabotaging thoughts on repeat, this book has some great themes and suggestions for rewriting your internal dialogue to simplify your journey.
Acuff explains that our thoughts often run rampant in our brains like a radio station. That's why he calls it Soundtracks. There are different dials, and we can turn up or down the volume. Many of us have had the negative self-talk channel set to high volume for a long time. Meanwhile, our positive self-talk channel is still there; it’s just not as loud. We tend to think we’ve turned it off, but that’s not the case—it just isn't as loud as our negative thoughts. We need to turn up the positive.
I've received some feedback from my clients, who have been doing this work in private coaching, saying they still struggle with these negative thoughts. I want you to know that's normal. We can't turn off the negative self-talk station entirely, and we're never going to erase it. Instead, we can turn down its volume and turn up the positive. At the very least, we should aim for the habit of giving both stations equal airtime.
This resonates with people who find it challenging to let go of negative self-talk. Let it come, but also make sure the positive station gets its due. When you're having negative self-talk in your brain, think: "Stacy would tell me to end on a positive." Give equal airtime to both.
During college, I was in a sorority, and during recruitment time, we always had to speak positively about the candidates. Even if someone wasn't your favorite, we'd end on a positive note. Whenever we have negative self-talk, remember to finish on a positive. This concept can counteract overthinking and self-doubt, which lead to hesitation and quitting ahead of time.
Rumination and perseverating on things we've done wrong can physiologically increase stress levels. Higher cortisol and stress levels lead to weight gain, poor dietary choices, and muscle loss. All these things are counterproductive if you want to lose weight or feel better. If you let the negative self-talk station go unchecked, your stress levels will rise, and it will be hard to find motivation.
Instead, give equal airtime to the positive. When you start thinking negatively, like "I can't keep this up," balance it with an affirmation like "I will try my best." Recognize your old thought patterns and turn down their volume. The easiest way to do this is to give the positive more airtime.
When I was practicing full-time as a doctor and starting my coaching practice, I had a lot of fear that people wouldn't want to work with me. However, I tried to create my course as if people wanted to listen and learn. I figured I'd help someone, and it made me feel much better. This mindset prevented me from quitting ahead of time.
Negative self-talk is the "lazy river" our brain likes. It's easier to disappoint ourselves ahead of time than to try something new and risk failure. But if we give equal time to the positive channel, we can avoid that spiral.
Jon Acuff's book absolutely aligns with the research I mentioned last week, and the concept of equal airtime is a powerful visual. If the negative comes up, it's not a problem. We can't erase those thoughts, but we can turn down their volume and balance them with positivity. It doesn't mean the negative thoughts are true, factual, or permanent just because they come up repeatedly.
The most important concept I want you to take away from today's episode is equal airtime. If you want to read Acuff's book, I'll include a link in the show notes. I think you'll find something meaningful in it. What resonated with me was the concept of equal airtime, which I found easy to put into action.
Changing negative thoughts to something positive takes time and mental energy, but giving equal airtime to positivity feels simpler. For every "I can't do this," balance it with a "Maybe I can." All the work we do to modify and examine our thoughts is meant to make us feel better. I'm teaching you how to set the GPS for your future thoughts, feelings, and actions.
No matter what your brain tries to tell you, remember to finish on a positive note. Until next week, I can't wait to hear how this episode has impacted you. If you found it helpful, please leave a rating or review, and share it with a friend. See you next week—bye!
