The way people talk about their weight-loss plans -- to others and to themselves -- can make a huge difference in their success or failure, dietitians say:
* Avoid "should" and "have to" statements. Saying "I shouldn't eat fries" or "I have to eat some chocolate" will make you feel deprived or out of control. If you're "choosing" not to eat the food, you have more power and less guilt.
* Don't say you're "on a diet." Look at good eating as a permanent lifestyle switch: "I've changed my diet." Or tell people, "I'm eating more healthfully now."
* Don't trash yourself. You wouldn't tell a friend she's weak, ugly or a bad person because she is struggling with her weight. Offer yourself the same positive encouragement you'd give to others.
* Ditch all-or-nothing thoughts. If you eat one cookie, you haven't "blown" your diet. Have a realistic mentality, not a catastrophic one: if you stop at one cookie, it's no big deal.
* Don't rationalize eating. You don't "deserve" a cookie because you've had a bad day. If you eat healthy foods most of the time, have a cookie because it tastes good.
* Focus on past successes. Think about what worked during earlier weight loss attempts, and how good you felt.
*Share your goals with others. Be proud, not embarrassed, about your drive to be healthier. Let supportive family and friends help you.
* Look on the bright side. You haven't lost "only" two pounds this week. You've lost two pounds and you're on the right path to lose more.
* Talk out loud. You may feel silly, but try making a positive statement every day while looking in the mirror: "I will meet my weight loss goal today."
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