If you were to have a bad day, are you likely to criticise yourself, or feel fine as you recognise the progress you have already made?  Automatic statements we make to ourselves are known as ‘self-talk’ and have a real influence on how we feel and act. Like the first example, self-talk can be negative and destructive or as in the second example, positive and helpful. Try to stay on top of your self-talk. Your diary will help. When you find it getting negative, turn it around to the positive - and positive actions, like believing you can control your weight, will follow.