I think it was Henry Ford who said: "If you think you can or if you think you can't, you're right."

In other words, whatever you expect you can do, you will do and if you don't expect to be able to do it, the result is you won't.

You can apply this to getting a new job or passing exams and you can certainly apply it to losing weight.

Each time you start a new diet, it's easy to have an expectation of failure.

You tell yourself that if you've never been able to do it before, why should you suddenly be able to do it now?

That's a depressing philosophy - and the result is that it is self-fulfilling.

You have to have faith that you are capable of change. You have to tell yourself that this time it will be different.

Certainly, my clients can tell themselves this with conviction because I don't want them to diet at all.

But for some, it's not enough just to say that this time it will be different. Many of you will need to be even stronger.

Say to yourself: "This time I will be different. I will be in control. I won't be deflected by others. I want it desperately and I'm going to make it happen."

Make this a self-fulfilling prophesy.

Another self-fulfilling prophesy is the expectation that you'll put on weight over a holiday weekend whether you stay at home or go away.

You'd probably agree that one purpose of a holiday is to recharge your batteries.

You'd like to end the weekend feeling rested and refreshed and ready for a return to routine.

Why, then, would you choose to end the weekend feeling stuffed, bloated and hung-over; feeling angry with yourself and angry with those around you for tempting you?

In short, feeling anything but refreshed. You'll accuse me of being a party pooper. You'll tell me it's fun and you enjoy it while it happens.

I don't doubt that but I'd like to suggest you could enjoy it just as much without going over the top.

In fact, I'd even suggest you'd enjoy it more if you slow down.

If you're honest with yourself, isn't it possible that you stuff more food in over a holiday weekend just because you know that, when it's over, you need to go back on your diet?

After a blow-out, Saturday morning, holiday breakfast, it's easy to say: "I've blown it so I might as well stuff myself for the rest of the weekend and start again next week."

But you don't tend to taste food you stuff in. You can't savour it. You want to get it down before anyone can see.

That's not enjoyment of food; that's not the way gourmets eat.

Don't make weight gain on holiday a self-fulfilling prophesy. See if you can reprogramme your brain to tell yourself that holidays don't have to lead to a hangover and that you can enjoy good food more if you eat it in moderation.

It works and you'll certainly feel a lot better the day after.

You can get support from Dr Judy Citron and her team of DietCoaches by joining her telephone weight-loss classes, right from your own home. "You lose weight and you're not on a diet. It's amazing." Phone free for more information on 0800 074 0260 or visit the web site at www.thedietcoach.com