Research suggests that the unhappier you are with your body, the less successful you'll be when you try to do something about it. For the best weight-loss results, you need a "can do" attitude from the start.

Here's how:

Look at food in a new way

Stop dividing food into good and bad categories. Instead, think of it as fuel for your body. This simple shift in perception can help you make better food choices.

Cut it in half

Giving up is hard to do. So take your worst food habit (say, pizza twice a week) and halve it (once a week). You'll lose weight and form an "I can do this" mindset.

Avoid all-or-nothing thinking

Talk down thoughts like "the damage has already been done, so I may as well keep on eating". Remind yourself that one binge alone will never make you gain weight. It's what you do afterwards that matters.

Banish boredom

Next time you feel bored, don't autopilot to the fridge - get out of the house. Don't worry about exercising or making practical use of the time; do something you'll enjoy: go window-shopping, or head to the movies.

Shed the "shoulds"

The word, "should" isn't motivating - it makes you feel something is lacking. Instead, give yourself a concrete goal. Don't say, "I should exercise more." Say, "I'm going to check out that martial arts class tomorrow."

Stay calm

Stress increases your body's level of cortisol, a hormone that may direct fat to your middle. Beat stress with this daily technique: sit in a quiet, comfortable place. Take slow, deep breaths, and repeat the word "one" to yourself as you exhale, for 5 to 10 minutes.

Muzzle your inner critic

When you hear yourself thinking "I'll never lose weight", stop what you're doing. Then think of something to encourage yourself like: "OK, my body isn't as lean and fit as I'd like, but I'm making progress."

Wherever you are, don't be without these
weight-loss weapons