Feeling Fat? Visualize Your Way To Healthy Thinking


Visualization is a powerful tool to make change happen.  Many women have a picture in their mind of how they want their body to look.  This picture almost always includes weight loss. Their self talk is critcal, demoralizing and can include self hate.   “If only I could  think myself thin rather than obsessing about food and weight” they might say.

By decreasing negative self talk rather than focusing on losing pounds, you can start to let go of the heaviness in your heart and head.  So maybe the thin thinking doesn’t need to be focused on the body, but the mind.

Visualization is a way to increase positive self talk through your imagination.  Like your breath, which is a tool we have with us all the time for stress managment, your imagination is with you always.

Use visualization to change your thinking,  decrease negative self talk about your body and create a space of your own in your mind’s eye.

Here’s how:

  • Close your eyes
  • Take 3 deep breaths
  • Imagine a point of sunlight right behind your eyes and create a room or space that you would like to inhabit
  • Notice the detail: the colors, the sounds and smells, the furnishings
  • Lighten your load by relaxing into the moment -let the negative self talk go

Spend as much time as you want in this soothing place. When you are ready to come back, take one or two deep breaths and gently open your eyes.

How could you use this tool take the pressure off of yourself and allow a calming space in your mind?

One response to “Feeling Fat? Visualize Your Way To Healthy Thinking”

  1. Donna says:

    Have you heard of The Gabriel Method? It is total mind-body and is heaviliy linked to visualizations that change our bodies chemistry and thus the way our bodies process stresses. When our “Fat Programs” are switched over to our “Thin Programs”, we lose weight and keep it off. Jon Gabriel did it! We can too!

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About the Author

Marsha Hudnall, MS, RDN, CD

Marsha has been a guiding force at Green Mountain at Fox Run since 1986. In addition to overseeing a professional program that helps women establish sustainable approaches to healthy living, she is a respected thought leader when it comes to managing eating, emotions and weight. She has been a voice of reason for the last three decades in helping people move away from diets, an area in which she is personally as well as professionally versed. An accomplished writer and speaker, Marsha is the author of six books, including the online course Disordered Eating in Active and Sedentary Individuals (co-authored by Karin Kratina, PhD, RD, Human Kinetics), What You Need to Know about Carbohydrates (Academy for Nutrition and Dietetics [The Academy]), What You Need to Know about Vitamin and Mineral Supplements (The Academy), and The Pregnancy Cookbook (co-authored by Donna Shields, RD, Berkeley Publishing). She has worked extensively on a national basis to educate the public about nutrition and the impact of dieting on eating behaviors, including binge eating and emotional eating. Active in many organizations helping to further the cause of health and wellness, Marsha currently serves as vice chair of the Binge Eating Disorder Association and vice president of The Center for Mindful Eating and has been active in the Association for Size Diversity and Health in support of Health at Every Size(R) principles.

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