"I missed my afternoon walk again, why can't I get this weight loss thing right?"

"Why did I eat that cookie, I am so weak, I'll never lose weight!"

Do any of these remarks sound like you? If so, you may be an Inner Critic when it comes of weight loss. At Jenny Craig, we focus on the full picture for weight loss success. That means connecting what you eat and how active you are to how you think. The Inner Critic the weight loss mindset that is characterized by self-critical thoughts - constantly blaming yourself for weaknesses you feel caused your weight problems.

Research shows that your level of optimism may predict how successful you will be at maintaining a dietary change. Results from the Women's Health Initiative Dietary Modification Trial showed that women who scored higher in areas of optimism (including perceived control, positive expectations, empowerment, fighting spirit and a lack of helplessness), were more likely to decrease their intake of fat.* Reducing fat intake leads to reduced total calorie intake, and is a change that can support you in reaching your weight loss goals.

How can you learn optimism? Start to listen to your inner dialogue and be aware of what you are telling yourself throughout the day. You may be taking a self-defeating approach when it comes to losing weight, mentally beating yourself up for every extra calorie eaten. Be aware of this, take a step back and observe this negative self talk.

Next, create affirmations, self-accepting thoughts to replace the self-critical thoughts that you are having. Affirmations usually begin with "I am" or "I can" and end with a positive behavior that is personally relevant to you. For instance, if you are worrying about an upcoming social event that will have high fat or high calorie foods that will tempt you, your usual habit might be to say to yourself:

"I'm never able to get through a party without cheating on my diet"

To make the change to a more positive mindset, say something affirming, like:

"I can have fun at the party without overdoing it"

When you do have a set back in your weight loss plan, it's important to remember to forgive yourself and look at the experience as an opportunity to learn and grow. Try this Jenny Craig technique:

4-Step the Situation

1. Forgive yourself. Your lapse was a single event, a moment from which to learn so you can make plans for a different result in the future.
2. Analyze the situation and your typical response. Where were you? Who were you with? What did you do? As you retrace your steps, figure out where things started to go wrong, and what you could have done differently.
3. Plan a strategy for the next time this situation arises. When you are faced with the situation again, what will you say, feel and do?
4. Summarize your plan and rehearse. Practice your plan in your mind or with a friend.

Your Jenny Craig Consultant is an excellent resource to help brainstorm ideas for affirmations, create plans and practice for success. We also have several online tools to support you in your journey from Inner-Critic to self-acceptance. Find sample affirmations and journal your thoughts at www.jennycraig.com, just click on the E-tools section for more information.

*Tinker et al, Journal of the American Dietetic Association, July, 2007.