Following on from my last blog, many of you asked for a deeper dive into how to reframe thoughts. It’s something I also explore in my book The Weight’s Over – Take Back Control. Find out more about the book here!  ( link podder page)

What Is the Inner Critic?

You know that little voice in your head? The one that whispers:

• “You always fail at this.”
• “You’ll never lose weight.”
•  “What’s the point in trying?”

It’s relentless, feeding off old experiences, past failures, and deep-seated beliefs. And here’s the thing—it thinks it’s keeping you safe from failure, rejection, or disappointment.

But in reality? It’s holding you back.

Psychologists call this negative self-talk, and research shows it directly affects behaviour. When you tell yourself you’re not capable, your brain listens—and adjusts your actions accordingly. It’s a self-fulfilling prophecy.

The good news? Just as your brain has learned these negative patterns, it can unlearn them too. Learn more about the inner critic and self sabotage here. 

How to Reframe Your Inner Critic – and Change the Way You See Yourself

That voice in your head—the one that tells you you’re not good enough, that you’ll never get a handle on your eating, that you’re failing—it’s not telling the truth. It’s just repeating old stories, stories wired into your brain from years of dieting, self-doubt, and unrealistic expectations.

But you don’t have to believe it. In fact, you can train your brain to think differently. Here’s how:

1: Catch It

The first step is noticing when your inner critic speaks up. Awareness is everything. If you don’t notice it, you can’t challenge it.

• Try this: Next time you hear that negative voice, pause. Take note of the words it’s using. Are they harsh? Absolute? Would you ever say them to a friend?

Step 2: Challenge It

Most of the time, our inner critic is exaggerating or even outright lying. Would you ever tell someone else, “You’re a failure” just because they had a tough day? No? Then why say it to yourself?

• Ask yourself:
  ❓ Is this thought true?
  ❓ Is there evidence to back it up?
  ❓ What would I say to a friend in the same situation?

Step 3: Change It

Once you’ve caught and challenged the thought, it’s time to reframe it into something more constructive—something that supports you rather than holds you back.

• For example:
  ❌ “I’ll never be able to control my eating.”
  ✔️ Try: “I’m learning to trust myself around food.”

❌ “I’ve failed again.”
✔️ Remind yourself: “Progress isn’t about perfection—it’s about learning and growing.”

This isn’t about “positive thinking” or pretending everything is fine. It’s about rewiring your brain to speak to you with the same kindness and encouragement you’d give to someone you care about.

At first, it might feel unnatural. But just like anything else, the more you practise, the easier it gets. Over time, your brain will start to adopt these new, empowering thoughts automatically.

And that’s when real change begins.