Change your mind and your weight will change: 7 ways to turn things around.

We're all familiar with that voice inside our heads – the one that tells us that pint of ice cream has no calories, that eating a few cookies before bed can't hurt. But that little voice can sabotage your efforts to live and eat healthier

The first way is most commonly known as the "What the Heck Syndrome" , where individuals figure a little excess won't hurt. If you've already ordered that burger, you may as well get the fries and shake combo, too. After all, you've already blown your healthy eating goals for the day, so why not?

But psychologists and nutritionists alike warn that this mindset can actually cause binge eating, which can lead to a feeling of hopelessness about ever being able to get back on a healthy track. The solution is to redefine healthy eating by allowing occasional treats, but in moderation and combination with healthy food choices. In the example above, the order of fries could be swapped for a healthier garden salad.

"I can stop whenever I want". It's difficult to eat the foods we love in moderation, especially if you find it difficult to stop after a small amount. Before you realize it, you can devour an entire bag and up to one thousand unwanted calories. Before that happens, it's important to really think about how your favorite foods affect you. For instance, you might discover that some foods cause you to crave them even more, but that a small amount of a healthy alternative does the trick without the urge to overindulge.

"People are commenting about my weight, so maybe I should exercise more." This is one of the most self-destructive thought patterns, according to experts. Although exercise is a good idea, deciding to do so based solely on the opinions of others can actually lower your self-esteem. In order to make long-lasting changes, your healthy eating and weight loss goals should be set and met on your terms. Take the time to think about how changing your lifestyle will benefit you. Once you've decided on a direction, speak to your family about how they can help out in little ways, such as taking an after-dinner walk instead of falling asleep in front of the television. And as for the naysayers, shake off their hurtful comments and remember that any problem they have with your weight is just that – their problem.

"I'll get in shape when the weather gets warmer." It's almost too easy to attribute our less-than-healthy eating habits to colder weather and the holidays. After all, everyone hibernates during the winter months, don't they? The truth is that eating more during the winter season can mean more work to shed the pounds once nicer weather finally arrives. In fact, a recent study revealed that its 195 participants not only gained an average of 1 pound during the holidays, but also gained an additional half a pound during the same time one year later. It may not seem like much, but those pounds add up and can become more difficult to whittle away with age. To prevent it, keep yourself motivated with visual examples of summer, such as a form-fitting sundress or bikini hung on your bedroom or bathroom door, and imagine yourself looking great in them. To give yourself that extra boost, start exercising in the fall when the weather is still pleasant, rather than in the winter when it's harder to be excited about physical activity.

"My whole family has weight problems, so there's no way exercising will help me." Just because you can't change your genetic make-up, doesn't mean you can't change. Although your DNA does help determine your weight range, where you fall within that range is somewhat under your control. But setting your sights on a size 5 vs. a healthy body are two different things. Small changes can have big payoffs for your long-term health. Choosing to walk to the store instead of driving, or taking stairs over an escalator will help to ensure physical fitness and a longer life, something that being your ideal weight and out of shape cannot.

"I walked an extra mile today, so I deserve that double-decker burger." But did you know that to burn off that burger, a woman of average weight (about 140lbs) would have to jog for over sixty minutes at five miles per hour? If you don't see it happening, it might be time to rethink your rewards: a new pair of shoes, chick flick rental or lingering bath are all calorie-free and can be just as rewarding and sinful as that fat-filled fast food creation.

"That chocolate bar is just what I need to get to the end of my day." Not only do confections lack nutrition, they can throw your blood sugar way out of whack. When that happens, future cravings (and resulting weight gain) are not far away. But those almost-irresistible urges to snack can be prevented, simply by knowing when you crave candy the most. Eating something satisfying and healthy just 30 minutes before you feel starved can really help you to resist. Not only that, but the carbs, protein and fat you ingest will help you to go the distance. Try a hard-boiled egg, low-fat yogurt or bran crackers with low-fat cheese.

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