Are Your Thoughts Sabotaging Your Progress? Why Mindset Matters More Than You Think

When we talk about creating real change in our lives—especially when it comes to our relationship with food, our body, or emotional eating—we often focus on the external things: what we’re eating, how often we’re moving, what we’re cutting out, or adding in. But today, I want to offer something I believe is even more powerful than all of that: our thoughts.

Yes, really. The thoughts you're thinking every single day can have more of an impact on your progress than the food on your plate.

The Thoughts We Consume Are Just as Important as the Food We Eat

I made a bold statement in this week’s episode of Fat2Fierce® The Confidence Chronicles, and I stand by it: the thoughts you think are just as important, if not more important, than the food you eat. That might sound dramatic, but think about it: how many times have you been "doing all the right things" with food or exercise, but your inner dialogue still sounds like, "This isn't working. I'll never lose this weight. There's something wrong with me."

Those thoughts might not seem like a big deal in the moment, but they accumulate. They're the mental clutter that quietly fills your inner space. Just like expired food in the back of the pantry, these stale thoughts stick around way past their usefulness and start to stink up your progress.

The Power of Taking a Thought Inventory

So here's where we begin: taking an inventory of the thoughts you're thinking. Seriously. Grab a notebook, set a timer every hour or two, and check in. What are you telling yourself? What are the "top tunes" playing in your mental playlist?

When I first did this, I was shocked by how often I repeated the same defeating thoughts. Thoughts like, "I'm just destined to be fat," or "I'll never get this right." These weren't just passing ideas; they were habitual thought loops that had become a part of my identity.

And if you've ever been there—telling yourself you're failing, even while you're working hard to change—you know how exhausting it is.

Thoughts Become Habits, Too

We talk so much about changing our habits with food or movement, but what about our mental habits? If you're thinking the same disempowering thought every day, that's a habit, too. And the kicker? Those thought habits shape your behavior more than you realize.

Imagine working hard to change your eating habits, but you’re still thinking, "This isn't working," or "Why bother?" Those thoughts don’t just feel bad—they make it harder to stick with the changes you're trying to make. They can lead you right back into old cycles, especially if emotional eating is your go-to way of coping with hard feelings.

From Stale to Supportive: How to Shift Your Thoughts

One of the simplest ways to begin shifting out of that mental loop is to notice your most common thoughts and ask yourself:

• Is this helpful or harmful?

• Is this thought outdated?

• What else could be true?

This doesn’t mean you need to go from "I hate my body" to "I love my body" overnight. (Honestly, that rarely works.) Instead, aim for a neutral or slightly better thought. One of my first shifts was going from "I'm destined to be fat" to "I'm destined to be me." That felt true. That felt doable. And that mattered.

The Link Between Thought and Action

Everything we do—what we eat, how we move, whether we keep going or give up—is directly influenced by what we believe about ourselves. If you believe you’re a failure, you’re going to act like one. If you believe you're stuck, you’re going to feel stuck. But if you start to believe there's another way—that you're capable, that change is possible—your actions begin to shift too.

This is why in the Fat2Fierce® program, we start with the mind. Building a fierce mind means looking at your thoughts, challenging them, and choosing new ones that support your healing. When you do that, the shifts in your behavior start to feel a whole lot more natural.

Final Thought

So, if you’re feeling stuck, discouraged, or caught in a loop that you can’t seem to break out of, I invite you to look at what you’re telling yourself each day. You might be surprised at how powerful it is to pause, notice, and ask simply: Is this thought serving me? And if not, what else could be true?

Your thoughts matter. Probably more than you think.

Ready to go deeper? My Fat2Fierce® self-study program walks you through how to build a fierce mind, reconnect with your body, and make peace with food. Learn more here.

xo,

Amy English

Creator & Coach | Fat2Fierce®

Empowering women to reclaim their power with food and find peace with their bodies.

Listen to the latest episode of Fat2Fierce® The Confidence Chronicles on Spotify, YouTube, or wherever you get podcasts.